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The Magic of Chia Seeds
Joanna Steven - Tue, 03/09/2010 - 11:11
Many of you know how much I love chia seeds. Back when I was analyzing raw vegan diets on a regular basis, I noticed that calcium was a fairly hard to get mineral in adequate amounts. Now, I know that dairy based diets are acidifying, and that you actually need more calcium if you eat a lot of meat or drink a lot of dairy, but the amount of excreted calcium is nowhere near the amount of calcium the average raw foodists might be missing. I was wondering what the solution could be - sesame seed milk seemed nice but not on a daily basis - when Tonya Kay introduced me to chia seeds. Chia seeds are such a great source of calcium that I really think people should be eating more of them on a regular basis, and the fact that they are as high as flax seeds in Omega-3 fatty acids makes them even more wonderful. And raw foodists are apparently catching on really fast, because chia seeds are one of our top sellers at Sirova!
Since I eat chia seeds almost every day, I regularly come up with new and exciting recipes and thought you might enjoy trying them. As always, these recipes are husband-tested and approved!
Mango Chia Milk
Mango smoothies are always so delightful, and chia seeds take them to the next level by adding healthy omega 3 fatty acids and calcium. The recipe calls for frozen fruits, so that the liquid does not heat up during the relatively lengthy blending time.
Ingredients: (serves 2)
- 2 T chia seeds
- 2 cups water
- 3 T agave nectar or raw honey
- 2 cups frozen mango chunks
- 1/2 t lucuma powder
Directions
- Blend everything in a powerful blender for at least 2 minutes.
Strawberry Chia Milk
Do you remember the strawberry milk we used to drink when we were kids? This is the grown up version, healthier, fresher, and even more delicious. The recipe calls for frozen fruits, so that the liquid does not heat up during the relatively lengthy blending time.
Ingredients (serves 2)
- 2 T chia seeds
- 2 cups water
- 3 T agave nectar or raw honey
- 2 cups frozen strawberries
- 1/2 t lucuma powder
Directions
- Blend everything in a powerful blender for at least 2 minutes.
Creamy Strawberry Chocolate Chia Pudding
My friend Lucy calls chia seeds "amazing little bladders of water". Chia seeds swell up in liquids and become gelatinous, like tapioca pearls. They are a wonderful source of calcium and omega 3 fatty acids, and will keep you full for a long time while drawing out bad cholesterol out of your body!
Ingredients
- 1/2 cup raw cashews
- 1 - 1 1/2 cups water
- 3 T agave nectar
- 1 inch vanilla bean
- 1/2 - 1 cup diced strawberries
- 1 t lucuma powder
- 1 T raw cacao
- 4 T chia seeds
Directions
- Blend the cashews, water, agave, vanilla, strawberries, lucuma and cacao to make a creamy nut milk.
- In a small bowl, or in 2 cups with 2 T of chia seeds in each, stir the chia seeds with the strawberry milk until the chia seeds are well coated.
- Drink immediately, or set aside until the chia seeds have gelled and you have a tapioca-pudding like bowl of deliciousness.
Almond Cup Chia Pudding
Chia are such a valuable addition to one's diet, it is important that we have a variety of recipes to use them! Fortunately, chia seeds are fairly tasteless and therefore very versatile. And remember, 1 ounce of chia seeds (about 3 tablespoons) covers nearly 20% of your calcium need for the day!
Ingredients (serves 2)
- 1/2 cup almond, soaked overnight
- 1 1/2 cups water
- 2 T agave nectar
- 3 T cacao powder
- 1 T bee pollen
- 1 T maca powder
- 4 T chia seeds
Directions
- Blend the almonds and water together to make almond milk. Strain the liquid through a nut milk bag, and discard the pulp.
- Rinse the blender and place the almond milk back in it, along with all the other ingredients except for chia seeds. Blend until smooth.
- Place 2 T of chia seeds in 2 cups, and add half the cacao almond milk. Stir well to prevent the seeds from clumping, and add the rest of the liquid. Stir again. Drink right away, or set aside for about 20 minutes for the liquid to thicken (you will have a pudding consistency).
Categories: Bloggers
Facebook!
Joanna Steven - Mon, 03/08/2010 - 15:09
For those of you who don't have a Blogger account, I also post links to my blog updates on Facebook (along with a lot of other things I don't necessarily want to blog about). If you want to add me, click my Profile link. :)
Also, for those who don't know yet, Kristen Suzanne has a new blog, and is holding a giveaway right now!
Categories: Bloggers
Debunking the Myths - The Problem with Phytic Acid
Joanna Steven - Fri, 03/05/2010 - 11:26
Generally, people know that raw foods are higher in nutrients. Since they are uncooked, all the water-soluble and heat-sensitive vitamins and minerals are still intact, and no unknown chemical reaction takes place since the ingredients are not subjected to a heat source.
But, few people know that phytic acid, present in most nuts, seeds and grains in varying degrees, can dramatically inhibit nutrient absorption. One of the most well-known ways to get rid of phytic acid is to cook the foods (for example, cooked walnuts have less phytic acid than raw walnuts), but this of course is not really an option for raw foodists.
It is a critical issue though, as these numbers can attest to:
- According to the Vegetarian Society, "Only 20% of the zinc present in the diet is actually absorbed by the body. Dietary fibre and phytic acid, found in bran, wholegrain cereals, pulses and nuts, inhibit zinc absorption. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. Cooking processes can reduce the adverse effects of both phytic acid and dietary fibre on zinc absorption. Baking can destroy over half the phytic acid in wholemeal bread."
This is important, because by definition vegan diets are a lot lower in zinc than more mainstream, meat-based diet.
- According to Wikipedia (not the best source of information, but quite informative in this case), "Phytic acid is a strong chelator of important minerals such as calcium, magnesium, iron, and zinc, and can therefore contribute to mineral deficiencies in people whose diets rely on these foods for their mineral intake. In this way, it is an anti-nutrient, despite its possible therapeutic effects."
- According to Phytic Acid Research, "Nuts and seeds as a class tend to be high in phytates which reduce your ability to absorb the minerals in the mineral-rich nuts and seeds. The only exception I have seen is chestnuts."
- According to the Weston A. Price Foundation, "Phytic acid is an organic acid in which phosphorus is bound. It is mostly found in the bran or outer hull of seeds. Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption. This is why a diet high in improperly prepared whole grains may lead to serious mineral deficiencies and bone loss. The modern misguided practice of consuming large amounts of unprocessed bran often improves colon transit time at first but may lead to irritable bowel syndrome and, in the long term, many other adverse effects."
Does this mean, then, that raw foods has actually a lot less nutrition than initially thought? Not necessarily. One effective way to remove phytic acid is to soak and sprout nuts, seeds and grains. Some argue that sprouting is a lot more effective than cooking, and will also increase the availability of vitamin C, which in turn increases the absorption of some minerals such as iron.
According to the above mentioned Wikipedia article, "In-home food preparation techniques can reduce the phytic acid in all of these foods. Simply cooking the food will reduce the phytic acid to some degree. More effective methods are soaking in an acid medium, lactic acid fermentation, and sprouting."
According to the Sue Gregg website, "Soaking, fermenting, or sprouting the grain before cooking or baking will neutralize the phytic acid, releasing nutrients for absorption. This process allows enzymes, lactobacilli and other helpful organisms to not only neutralize the phytic acid, but also to break down complex starches, irritating tannins and difficult-to-digest proteins including gluten. For many, this may lessen their sensitivity or allergic reactions to particular grains. Everyone will benefit, nevertheless, from the release of nutrients and greater ease of digestion."
Soaking your nuts and seeds is pretty easy. Simply cover them with a few inches of water overnight, rinse them the next day and then either use them within 24 hours or dehydrate them to keep them longer (I recommend freezing both soaked/dehydrated and unsoaked nuts and seeds). If you like to make raw breads, always soak and sprout your grains.
This may seem like a lot of work, but it really isn't. Your nuts and seeds will soak overnight, so no work is needed, and you can then dry them in the dehydrator for about 6 hours and they will be nice and crispy. I actually did this for my most recent dessert, the Caramel Bars from Living Raw Food: Get the Glow with More Recipes from Pure Food and Wine.
The recipe calls for walnuts to form the crust, and pecans to make up the caramel filling. In the book, Sarma says to use a 13 x 18 inch sheet pan, but of course, the 18 inch side would not fit in the dehydrator (I have an Excalibur). Sarma wasn't too sure what I should do, so I just bought a 9 x 13 sheet pan and went with that.
First, I soaked the nuts overnight:
Then, I rinsed them well:
And finally, I dehydrated them until they were crunchy again:
Since this dessert calls for 48 hours of dehydration, it took a while to be ready, but most of the work is in the soaking and dehydrating. The active prep work was pretty simple.
I think it worked great. It was a bit on the thick side, but the texture was delicious. I invited Kori and another friend over and we shared the Caramel Bars together with a glass of cold coconut water from freshly cracked young coconuts. Doesn't the caramel look lovely?
Do you usually soak your nuts and seeds?
Categories: Bloggers
Debunking the Myths - The Problem with Phytic Acid
Joanna Steven - Fri, 03/05/2010 - 11:26
Generally, people know that raw foods are higher in nutrients. Since they are uncooked, all the water-soluble and heat-sensitive vitamins and minerals are still intact, and no unknown chemical reaction takes place since the ingredients are not subjected to a heat source.
But, few people know that phytic acid, present in most nuts, seeds and grains in varying degrees, can dramatically inhibit nutrient absorption. One of the most well-known ways to get rid of phytic acid is to cook the foods (for example, cooked walnuts have less phytic acid than raw walnuts), but this of course is not really an option for raw foodists.
It is a critical issue though, as these numbers can attest to:
- According to the Vegetarian Society, "Only 20% of the zinc present in the diet is actually absorbed by the body. Dietary fibre and phytic acid, found in bran, wholegrain cereals, pulses and nuts, inhibit zinc absorption. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. Cooking processes can reduce the adverse effects of both phytic acid and dietary fibre on zinc absorption. Baking can destroy over half the phytic acid in wholemeal bread."
This is important, because by definition vegan diets are a lot lower in zinc than more mainstream, meat-based diet.
- According to Wikipedia (not the best source of information, but quite informative in this case), "Phytic acid is a strong chelator of important minerals such as calcium, magnesium, iron, and zinc, and can therefore contribute to mineral deficiencies in people whose diets rely on these foods for their mineral intake. In this way, it is an anti-nutrient, despite its possible therapeutic effects."
- According to Phytic Acid Research, "Nuts and seeds as a class tend to be high in phytates which reduce your ability to absorb the minerals in the mineral-rich nuts and seeds. The only exception I have seen is chestnuts."
- According to the Weston A. Price Foundation, "Phytic acid is an organic acid in which phosphorus is bound. It is mostly found in the bran or outer hull of seeds. Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption. This is why a diet high in improperly prepared whole grains may lead to serious mineral deficiencies and bone loss. The modern misguided practice of consuming large amounts of unprocessed bran often improves colon transit time at first but may lead to irritable bowel syndrome and, in the long term, many other adverse effects."
Does this mean, then, that raw foods has actually a lot less nutrition than initially thought? Not necessarily. One effective way to remove phytic acid is to soak and sprout nuts, seeds and grains. Some argue that sprouting is a lot more effective than cooking, and will also increase the availability of vitamin C, which in turn increases the absorption of some minerals such as iron.
According to the above mentioned Wikipedia article, "In-home food preparation techniques can reduce the phytic acid in all of these foods. Simply cooking the food will reduce the phytic acid to some degree. More effective methods are soaking in an acid medium, lactic acid fermentation, and sprouting."
According to the Sue Gregg website, "Soaking, fermenting, or sprouting the grain before cooking or baking will neutralize the phytic acid, releasing nutrients for absorption. This process allows enzymes, lactobacilli and other helpful organisms to not only neutralize the phytic acid, but also to break down complex starches, irritating tannins and difficult-to-digest proteins including gluten. For many, this may lessen their sensitivity or allergic reactions to particular grains. Everyone will benefit, nevertheless, from the release of nutrients and greater ease of digestion."
Soaking your nuts and seeds is pretty easy. Simply cover them with a few inches of water overnight, rinse them the next day and then either use them within 24 hours or dehydrate them to keep them longer (I recommend freezing both soaked/dehydrated and unsoaked nuts and seeds). If you like to make raw breads, always soak and sprout your grains.
This may seem like a lot of work, but it really isn't. Your nuts and seeds will soak overnight, so no work is needed, and you can then dry them in the dehydrator for about 6 hours and they will be nice and crispy. I actually did this for my most recent dessert, the Caramel Bars from Living Raw Food: Get the Glow with More Recipes from Pure Food and Wine.
The recipe calls for walnuts to form the crust, and pecans to make up the caramel filling. In the book, Sarma says to use a 13 x 18 inch sheet pan, but of course, the 18 inch side would not fit in the dehydrator (I have an Excalibur). Sarma wasn't too sure what I should do, so I just bought a 9 x 13 sheet pan and went with that.
First, I soaked the nuts overnight:
Then, I rinsed them well:
And finally, I dehydrated them until they were crunchy again:
Since this dessert calls for 48 hours of dehydration, it took a while to be ready, but most of the work is in the soaking and dehydrating. The active prep work was pretty simple.
I think it worked great. It was a bit on the thick side, but the texture was delicious. I invited Kori and another friend over and we shared the Caramel Bars together with a glass of cold coconut water from freshly cracked young coconuts. Doesn't the caramel look lovely?
Do you usually soak your nuts and seeds?
Categories: Bloggers
Seasonal Depression and the Raw Food Diet
Joanna Steven - Wed, 03/03/2010 - 17:46
To celebrate the Omega 3 Awareness day, here is an article on seasonal depression I wrote for Sirova!
When raw foodists encounter the word SAD, what usually comes to mind is the Standard American Diet, with its fare of fried starches, barbecued meats and hydrogenated oils. But, the acronym can mean something a lot more insidious and difficult to avoid: Seasonal Affective Depression.
The wide majority of raw foodists report increased happiness and elevated mood when they finally kick potato chips and burgers to the curb, but when winter hits and produce quality dramatically falls, moods may slump a little. Add to that the lack of light experienced by those of us living in northern climates, and it's easy to understand why even on a raw diet, we are not necessarily immune from the dreaded winter blues.
Fortunately, it is very easy to ensure more than adequate nutritional intake planned with plenty of mood boosting raw foods. Indeed, what many of those reaching for little white pills at the first sign of a cloud are not aware of is the fact that even brain chemical imbalances can be corrected with the proper foods... and many of them are healthy, raw, wholesome ingredients. Here are the top feel good foods.
Omega 3 rich foods:
Many studies have now demonstrated the benefits of Omega-3 essential fatty acids (EFA) in cases of depression, and the good news is, you do not need fish to get these precious EFAs. One of the best sources of Omega-3s is chia seeds, which are also an extraordinarily rich source of calcium, a mineral many raw foodists can find difficult to get in adequate quantities. A daily chia pudding with a little mood lifting cacao powder may well be all you need to get through winter unscathed. Another very rich source of Omega-3s is flax seeds. Dehydrated into crispy crackers, they also have the benefits of providing that satisfying crunch which many budding raw foodists report missing.
Raw cacao:
One often overlooked mineral is magnesium, present in abundance in raw cacao – and to a certain extent in cooked chocolate, which makes it a popular mood boosting food amongst the general population. Magnesium is known to be of great help in the treatment of depression and anxiety, but few of us get enough of it. Great sources of magnesium are raw cacao, green juices and leafy greens in general, avocados and nuts and seeds. Cacao also contains PEA, the famous “molecule of love”, also present within certain fruits such as strawberries. Now we know why chocolate-coated strawberries can create such wonderful “feel good” emotions, and are a Valentine's Day favorite!
Hemp:
By now, most of us know that hemp contains a perfect balance of Omega-3 and Omega-6 fatty acids. The reason why this fact is important is quite simple: if we get too much of one type, the other one will not be assimilated as well. Hemp contains the perfect balance of each. Hemp also contains appreciable amounts of zinc, another mineral some of us may need to watch. And, it would seem that hemp contains a certain amount of vitamin D, which we all need get enough of in the winter.
B vitamin rich foods:
Again and again, no matter what raw diet we follow, we are told to eat more greens, and with good reason. Look up the nutritional analysis of leafy greens, and you will notice that they contain nearly every vitamin and mineral out there, as well as a large amount and variety of amino acids. Greens are very rich in vitamin B complex, which are highly regarded in treating mild depression. Other rich sources are the various veggies such as bell pepper and broccoli.
Sunshine:
Why shouldn't sunshine be considered a food? After all, it is a source of nutrients just like most of the food we eat, and those of us living in countries where sunlight is rare at times know to supplement with vitamin D. But, a lack of sunshine can cause more than deficiencies, and has been linked to mood disorders as well. Not surprisingly, many studies have demonstrated that the further north we live, the more likely we are to develop seasonal depression. Sunshine can be easier to get than we think, and you will learn in no time at all which areas of your house are inundated in sunshine at various times of the day.
Avoiding seasonal affective disorder goes beyond food, too. Just because we cannot bask in the warm sun all day long wearing skimpy swimsuits doesn't mean that we are bound to hibernate until the thermometer shows more clement temperatures! Many raw foodists find that wintertime is ideal to experiment with various superfoods to add fun and variety to their diet. Learning to exercise indoors can also be a source of great fun to those who can't stand the cold (it might be the right time for them to give Bikram yoga a try!), and those of us who are more resilient can delight in winter sports such as cross country skiing. By the time summer is back, we can all be stronger physically from the great foods we ate and the new exercise routines we picked up. And, we will also be stronger emotionally, having survived (and perhaps even enjoyed!) winter, which is often thought to be the major obstacle in a raw foodist's journey.
You can buy all the above mentioned items on Sirova, including a special Beat the Blues kit (only $51.95) featuring chia seeds, cacao powder, hemp seeds and a bottle of O-Mega-Zen3.
Categories: Bloggers
Seasonal Depression and the Raw Food Diet
Joanna Steven - Wed, 03/03/2010 - 17:46
To celebrate the Omega 3 Awareness day, here is an article on seasonal depression I wrote for Sirova!
When raw foodists encounter the word SAD, what usually comes to mind is the Standard American Diet, with its fare of fried starches, barbecued meats and hydrogenated oils. But, the acronym can mean something a lot more insidious and difficult to avoid: Seasonal Affective Depression.
The wide majority of raw foodists report increased happiness and elevated mood when they finally kick potato chips and burgers to the curb, but when winter hits and produce quality dramatically falls, moods may slump a little. Add to that the lack of light experienced by those of us living in northern climates, and it's easy to understand why even on a raw diet, we are not necessarily immune from the dreaded winter blues.
Fortunately, it is very easy to ensure more than adequate nutritional intake planned with plenty of mood boosting raw foods. Indeed, what many of those reaching for little white pills at the first sign of a cloud are not aware of is the fact that even brain chemical imbalances can be corrected with the proper foods... and many of them are healthy, raw, wholesome ingredients. Here are the top feel good foods.
Omega 3 rich foods:
Many studies have now demonstrated the benefits of Omega-3 essential fatty acids (EFA) in cases of depression, and the good news is, you do not need fish to get these precious EFAs. One of the best sources of Omega-3s is chia seeds, which are also an extraordinarily rich source of calcium, a mineral many raw foodists can find difficult to get in adequate quantities. A daily chia pudding with a little mood lifting cacao powder may well be all you need to get through winter unscathed. Another very rich source of Omega-3s is flax seeds. Dehydrated into crispy crackers, they also have the benefits of providing that satisfying crunch which many budding raw foodists report missing.
Raw cacao:
One often overlooked mineral is magnesium, present in abundance in raw cacao – and to a certain extent in cooked chocolate, which makes it a popular mood boosting food amongst the general population. Magnesium is known to be of great help in the treatment of depression and anxiety, but few of us get enough of it. Great sources of magnesium are raw cacao, green juices and leafy greens in general, avocados and nuts and seeds. Cacao also contains PEA, the famous “molecule of love”, also present within certain fruits such as strawberries. Now we know why chocolate-coated strawberries can create such wonderful “feel good” emotions, and are a Valentine's Day favorite!
Hemp:
By now, most of us know that hemp contains a perfect balance of Omega-3 and Omega-6 fatty acids. The reason why this fact is important is quite simple: if we get too much of one type, the other one will not be assimilated as well. Hemp contains the perfect balance of each. Hemp also contains appreciable amounts of zinc, another mineral some of us may need to watch. And, it would seem that hemp contains a certain amount of vitamin D, which we all need get enough of in the winter.
B vitamin rich foods:
Again and again, no matter what raw diet we follow, we are told to eat more greens, and with good reason. Look up the nutritional analysis of leafy greens, and you will notice that they contain nearly every vitamin and mineral out there, as well as a large amount and variety of amino acids. Greens are very rich in vitamin B complex, which are highly regarded in treating mild depression. Other rich sources are the various veggies such as bell pepper and broccoli.
Sunshine:
Why shouldn't sunshine be considered a food? After all, it is a source of nutrients just like most of the food we eat, and those of us living in countries where sunlight is rare at times know to supplement with vitamin D. But, a lack of sunshine can cause more than deficiencies, and has been linked to mood disorders as well. Not surprisingly, many studies have demonstrated that the further north we live, the more likely we are to develop seasonal depression. Sunshine can be easier to get than we think, and you will learn in no time at all which areas of your house are inundated in sunshine at various times of the day.
Avoiding seasonal affective disorder goes beyond food, too. Just because we cannot bask in the warm sun all day long wearing skimpy swimsuits doesn't mean that we are bound to hibernate until the thermometer shows more clement temperatures! Many raw foodists find that wintertime is ideal to experiment with various superfoods to add fun and variety to their diet. Learning to exercise indoors can also be a source of great fun to those who can't stand the cold (it might be the right time for them to give Bikram yoga a try!), and those of us who are more resilient can delight in winter sports such as cross country skiing. By the time summer is back, we can all be stronger physically from the great foods we ate and the new exercise routines we picked up. And, we will also be stronger emotionally, having survived (and perhaps even enjoyed!) winter, which is often thought to be the major obstacle in a raw foodist's journey.
You can buy all the above mentioned items on Sirova, including a special Beat the Blues kit (only $51.95) featuring chia seeds, cacao powder, hemp seeds and a bottle of O-Mega-Zen3.
Categories: Bloggers
Bringing Salads to the Next Level
Joanna Steven - Mon, 03/01/2010 - 15:24
People often envision salads when the raw food diet is mentioned, and why not? Salads are so fresh, easy to digest, vibrant and full of nutrition, they are a perfect example of healthy eating while also being a snap to make. But, if you're just starting on the raw diet, you might wonder whether you're actually getting everything you need with your plate of greens. The truth is, plain old salads won't be enough to provide you with your daily share of nutrients, and they will leave you hungry in no time. So, I thought I'd share what I add to my salads in detail to help you design your own nutrition powerhouses!
Leafy Greens
You can make salads without leafy greens (think seaweed salads), but most recipe will usually call for some kind of lettuce or brassica. Greens are very nutrient dense, rich in amino acids, and have a cleansing effect thanks to their chlorophyll content. I make it a point to eat greens every single day, starting with a green juice in the morning, a green smoothie for breakfast, and a salad with my lunch and dinner -- I may have all or only some of the above, but I try to eat about 1-2 lbs of greens a day.
My favorite greens to add to salads are:
- Kale: Roughly chopped, mountains of kale will wilt down as they are massaged with olive oil and salt. Try Russell James' Wilted Kale Salad with a Creamy Chipotle Dressing.
- Baby greens: I like to buy the prepackaged, prewashed baby greens. I found I still have to wash them before serving, but they're still a wonderful thing to have in the fridge. A local farm takes the plastic containers and reuses them for their own produce, so there's no waste. Try simple salads like the Dulse and Veggie Main Dish Salad.
- Arugula: I love to grow my own arugula in the spring and summer! Arugula is a spicy leafy green which goes very well with mushrooms and citrus-based dressings. Try topping a plate of arugula with slice cremini mushrooms and walnuts, with an olive oil/lemon salad dressing.
- Parsley: During my rebellious teenage years, I couldn't stand parsley salad, which happened to be my dad's favorite (ah, teenagers!). I love it now, and grow parsley every year. Try my delicious Parsley and Hemp tabbouleh.
Vegetables
Now that you have the greens, it is time to add some more nutrition-packed ingredients. My veggie staples usually are:
- Avocado: These days, everyone seems to go on and on about avocado's fat content. Avocado is full of nutrition, and actually very easy to digest for a fatty food. I definitely would not recommend kicking them off your menu.
- Sprouts: Lovely little sprouts provide both nutrition and flavor. If you think sprouts are bland and boring, try broccoli or radish sprouts! They are so spicy you'll quickly realize how flavorful sprouts can really be.
- Spiralized veggies: Virtually any vegetable can be spiralized into long, curly pasta like strands. They make your salads visually very appealing, and provide nutrition and crunch as well. Spiralized carrots are very pretty!
- Other veggies: Cucumber slices, radishes cut up like flowers, cauliflower florets, tomato slices, etc are also good additions.
Nuts and Seeds
Now that you have your greens and veggies, what about some nuts and seeds? Here are my favorites:
- Hemp: Where could you get a better source of complete protein, iron, and healthy fatty acids? Shelled hemp seeds are tiny, so you can add them to pretty much anything, they are easy to digest, and they provide about 25% of the protein and iron RDA in only 2 tablespoons.
- Flax crackers: I love flax, but I do find it a bit difficult to eat in sufficient quantities. While I could eat flax crackers all day long, I can't eat them like I would chia seeds. Chia seeds can be turned into milk, puddings, salad dressings, crunchy toppings on pretty much everything etc. but flax, to me, is best turned into crackers and raw pancakes. Don't forget to try the Rosemary Crackers at the end of this post!
- Sprouted sunflower seeds and other seeds: I got to taste some Garlic Sunflower Seeds last week. They were amazing, and I immediately added them to my salads. Delicious! Let me know in a comment if you'd like Sirova to sell them.
Sea Veggies
And now, no salad would be complete with sea veggies! I love to add:
- Dulse: Dulse is a fairly mild sea vegetable when it's added to salads. And when the dulse is soaked in yummy salad dressing... heaven. Quite simply, dulse is a mineral rich, purple seaweed which is packaged when dried but still quite soft (if you get some tough dulse... get yours somewhere else!). I actually got to taste some fresh dulse in France, which was pretty amazing! I do prefer the dried version though.
- Nori: Another sea veggie, nori comes in toasted or raw sheets. Just cut them up to add to your salads, or keep them whole and fill them with your salad instead!
- Kelp: Kelp is lovely chopped and stirred in guacamole (which can top your salads), tossed in with the leafy greens, or served on the side.
My friend Lucy also loves to add sea spaghetti to her salads, which I have not tried. I prefer my sea spaghetti tossed in a yummy sauce (check out my latest recipe, Tagliatelle al Pesto).
By now, your salad is very much a main meal, full of nutrition and flavor, and it won't leave you wanting to take a nap afterwards. It's time to drizzle a little salad dressing on top, and you're done! Some of my favorite salad dressings include:
- Balsamic Dressing: 1/4 cup balsamic vinegar, 1/2 cup extra-virgin olive oil, 2 garlic cloves, a pinch of salt. Blend everything together.
- Mustard Dressing: 1/2 cup extra-virgin olive oil, 1/4 cup apple cider vinegar, 1 clove garlic, 1 t prepared mustard, pinch salt. Blend everything together.
- Spicy Red Wine Dressing: 1/2 cup extra-virgin olive oil, 1/4 cup red wine vinegar, 1 slice of jalapeño, 1-2 garlic cloves, pinch salt. Blend everything together.
And as promised, here is the cracker recipe!
Rosemary Crackers
Rosemary crackers are very easy to make, and are the perfect snack or addition to salads. Rich in omega 3 fatty acids, B vitamins, iron and seasoned with mineral rich salt, these crackers will ensure you get top nutrition while loving every bite.
Ingredients: (fills 1 dehydrator tray)
- 1 cup sprouted flax seed powder*
- 1/2 cup whole flax seeds
- 1/4 c. nutritional yeast
- 1 T dried rosemary
- Salt to taste (about 1/4 t. + more to sprinkle)
Directions
- Combine the flax powder, flax seeds, nutritional yeast, salt and rosemary in a large bowl.
- Mix about 1 cup of water by hand until well combined.
- Spread on a ParaFlexx dehydrator sheet to cover the entire sheet. Gently, score the batter into squares, or any shape you like.
- Dehydrate overnight, and flip onto a mesh screen. Dehydrate further until crispy.
* Or use regular ground flax seeds, which will give you the same result but are less nutritious.
Evergreen also has a rosemary cracker recipe over at The Happy Raw Kitchen!
You can use these crackers and make a variation on Pure Food and Wine's S&M Salad:
Gem Salad
Ingredients (serves 2):
- 2 handfuls baby greens (green leaf, red leaf, spinach etc)
- 2-4 T hemp seeds
- 1/3 cup dulse, packed, chopped
- 1 avocado, sliced
- Several squares of Rosemary Crackers
- Spicy Red Wine dressing, about 4 T
Directions:
- Arrange all the ingredients on 2 plates, and drizzle the salad dressing over them. Enjoy!
What do you enjoy adding to your salads?
Categories: Bloggers
Bringing Salads to the Next Level
Joanna Steven - Mon, 03/01/2010 - 15:24
People often envision salads when the raw food diet is mentioned, and why not? Salads are so fresh, easy to digest, vibrant and full of nutrition, they are a perfect example of healthy eating while also being a snap to make. But, if you're just starting on the raw diet, you might wonder whether you're actually getting everything you need with your plate of greens. The truth is, plain old salads won't be enough to provide you with your daily share of nutrients, and they will leave you hungry in no time. So, I thought I'd share what I add to my salads in detail to help you design your own nutrition powerhouses!
Leafy Greens
You can make salads without leafy greens (think seaweed salads), but most recipe will usually call for some kind of lettuce or brassica. Greens are very nutrient dense, rich in amino acids, and have a cleansing effect thanks to their chlorophyll content. I make it a point to eat greens every single day, starting with a green juice in the morning, a green smoothie for breakfast, and a salad with my lunch and dinner -- I may have all or only some of the above, but I try to eat about 1-2 lbs of greens a day.
My favorite greens to add to salads are:
- Kale: Roughly chopped, mountains of kale will wilt down as they are massaged with olive oil and salt. Try Russell James' Wilted Kale Salad with a Creamy Chipotle Dressing.
- Baby greens: I like to buy the prepackaged, prewashed baby greens. I found I still have to wash them before serving, but they're still a wonderful thing to have in the fridge. A local farm takes the plastic containers and reuses them for their own produce, so there's no waste. Try simple salads like the Dulse and Veggie Main Dish Salad.
- Arugula: I love to grow my own arugula in the spring and summer! Arugula is a spicy leafy green which goes very well with mushrooms and citrus-based dressings. Try topping a plate of arugula with slice cremini mushrooms and walnuts, with an olive oil/lemon salad dressing.
- Parsley: During my rebellious teenage years, I couldn't stand parsley salad, which happened to be my dad's favorite (ah, teenagers!). I love it now, and grow parsley every year. Try my delicious Parsley and Hemp tabbouleh.
Vegetables
Now that you have the greens, it is time to add some more nutrition-packed ingredients. My veggie staples usually are:
- Avocado: These days, everyone seems to go on and on about avocado's fat content. Avocado is full of nutrition, and actually very easy to digest for a fatty food. I definitely would not recommend kicking them off your menu.
- Sprouts: Lovely little sprouts provide both nutrition and flavor. If you think sprouts are bland and boring, try broccoli or radish sprouts! They are so spicy you'll quickly realize how flavorful sprouts can really be.
- Spiralized veggies: Virtually any vegetable can be spiralized into long, curly pasta like strands. They make your salads visually very appealing, and provide nutrition and crunch as well. Spiralized carrots are very pretty!
- Other veggies: Cucumber slices, radishes cut up like flowers, cauliflower florets, tomato slices, etc are also good additions.
Nuts and Seeds
Now that you have your greens and veggies, what about some nuts and seeds? Here are my favorites:
- Hemp: Where could you get a better source of complete protein, iron, and healthy fatty acids? Shelled hemp seeds are tiny, so you can add them to pretty much anything, they are easy to digest, and they provide about 25% of the protein and iron RDA in only 2 tablespoons.
- Flax crackers: I love flax, but I do find it a bit difficult to eat in sufficient quantities. While I could eat flax crackers all day long, I can't eat them like I would chia seeds. Chia seeds can be turned into milk, puddings, salad dressings, crunchy toppings on pretty much everything etc. but flax, to me, is best turned into crackers and raw pancakes. Don't forget to try the Rosemary Crackers at the end of this post!
- Sprouted sunflower seeds and other seeds: I got to taste some Garlic Sunflower Seeds last week. They were amazing, and I immediately added them to my salads. Delicious! Let me know in a comment if you'd like Sirova to sell them.
Sea Veggies
And now, no salad would be complete with sea veggies! I love to add:
- Dulse: Dulse is a fairly mild sea vegetable when it's added to salads. And when the dulse is soaked in yummy salad dressing... heaven. Quite simply, dulse is a mineral rich, purple seaweed which is packaged when dried but still quite soft (if you get some tough dulse... get yours somewhere else!). I actually got to taste some fresh dulse in France, which was pretty amazing! I do prefer the dried version though.
- Nori: Another sea veggie, nori comes in toasted or raw sheets. Just cut them up to add to your salads, or keep them whole and fill them with your salad instead!
- Kelp: Kelp is lovely chopped and stirred in guacamole (which can top your salads), tossed in with the leafy greens, or served on the side.
My friend Lucy also loves to add sea spaghetti to her salads, which I have not tried. I prefer my sea spaghetti tossed in a yummy sauce (check out my latest recipe, Tagliatelle al Pesto).
By now, your salad is very much a main meal, full of nutrition and flavor, and it won't leave you wanting to take a nap afterwards. It's time to drizzle a little salad dressing on top, and you're done! Some of my favorite salad dressings include:
- Balsamic Dressing: 1/4 cup balsamic vinegar, 1/2 cup extra-virgin olive oil, 2 garlic cloves, a pinch of salt. Blend everything together.
- Mustard Dressing: 1/2 cup extra-virgin olive oil, 1/4 cup apple cider vinegar, 1 clove garlic, 1 t prepared mustard, pinch salt. Blend everything together.
- Spicy Red Wine Dressing: 1/2 cup extra-virgin olive oil, 1/4 cup red wine vinegar, 1 slice of jalapeño, 1-2 garlic cloves, pinch salt. Blend everything together.
And as promised, here is the cracker recipe!
Rosemary Crackers
Rosemary crackers are very easy to make, and are the perfect snack or addition to salads. Rich in omega 3 fatty acids, B vitamins, iron and seasoned with mineral rich salt, these crackers will ensure you get top nutrition while loving every bite.
Ingredients: (fills 1 dehydrator tray)
- 1 cup sprouted flax seed powder*
- 1/2 cup whole flax seeds
- 1/4 c. nutritional yeast
- 1 T dried rosemary
- Salt to taste (about 1/4 t. + more to sprinkle)
Directions
- Combine the flax powder, flax seeds, nutritional yeast, salt and rosemary in a large bowl.
- Mix about 1 cup of water by hand until well combined.
- Spread on a ParaFlexx dehydrator sheet to cover the entire sheet. Gently, score the batter into squares, or any shape you like.
- Dehydrate overnight, and flip onto a mesh screen. Dehydrate further until crispy.
* Or use regular ground flax seeds, which will give you the same result but are less nutritious.
Evergreen also has a rosemary cracker recipe over at The Happy Raw Kitchen!
You can use these crackers and make a variation on Pure Food and Wine's S&M Salad:
Gem Salad
Ingredients (serves 2):
- 2 handfuls baby greens (green leaf, red leaf, spinach etc)
- 2-4 T hemp seeds
- 1/3 cup dulse, packed, chopped
- 1 avocado, sliced
- Several squares of Rosemary Crackers
- Spicy Red Wine dressing, about 4 T
Directions:
- Arrange all the ingredients on 2 plates, and drizzle the salad dressing over them. Enjoy!
What do you enjoy adding to your salads?
Categories: Bloggers
Purely Delicious Giveaway Winner!
Joanna Steven - Fri, 02/26/2010 - 11:09
Congratulations Tale of Two Vegans! You were picked using Random Integer, and won a 1-year subscription to Purely Delicious. Please send me an e-mail with your full name and address so you can start getting your magazine :)
Categories: Bloggers
Purely Delicious Giveaway Winner!
Joanna Steven - Fri, 02/26/2010 - 11:09
Congratulations Tale of Two Vegans! You were picked using Random Integer, and won a 1-year subscription to Purely Delicious. Please send me an e-mail with your full name and address so you can start getting your magazine :)
Categories: Bloggers
His bar, your bar
Karl Baz's "Redleb" - Sun, 10/11/2009 - 17:01
Along with his brother, Haytham is the co-owner of Juniper. Like many Lebanese, he moved back to Lebanon after having lived abroad for many years. He's a Liverpool FC fanatic.
Categories: Bloggers
Covet the violin
Karl Baz's "Redleb" - Sun, 10/04/2009 - 17:01
Vanessa Nassar threatens to take the violin, and us with it, to new heights. After watching her carry it, I'm a believer.
Categories: Bloggers
Ford in the morning
Karl Baz's "Redleb" - Thu, 10/01/2009 - 16:01
Local DJ Gavin Ford has kept us company many a bleak morning with his hit show on Radio One; 'and one last thing, what's the radio station that loves you?' Here's a peak into his mind.
Categories: Bloggers
Desert toes
Karl Baz's "Redleb" - Sun, 09/27/2009 - 16:01
In Cairo, there’s an overcrowded area called Khan el Khalil. There I was, wet, smelly and limping on what may have been a broken toe; just like me to have a flashback.
Categories: Bloggers
Spin out
Karl Baz's "Redleb" - Thu, 09/24/2009 - 16:01
Local favorite and internationally acclaimed Clint Maximus gives me a peak into the life of a DJ.
Categories: Bloggers
Bless the rains down in Lebanon
Karl Baz's "Redleb" - Thu, 09/17/2009 - 16:01
The 30-year-old Lebanese-Canadian singer, producer and songwriter Karl Wolf has had a couple of successful visits to Beirut, and promises more.
Categories: Bloggers
Chinese dumplings
Karl Baz's "Redleb" - Sun, 09/13/2009 - 16:01
Imagine a world where your pleasure is of singular importance, where everyone eagerly caters to your every whim and defines the quality of their very existence through your level of comfort.
Categories: Bloggers
Star light, star bright
Karl Baz's "Redleb" - Thu, 09/10/2009 - 16:01
With her book breaking all local sale records, I revisit Maguy Farah to see what all this astrology business is about.
Categories: Bloggers
China will grow stronger
Karl Baz's "Redleb" - Wed, 09/09/2009 - 08:12
China is different. Very different. If the Chinese are aware of our existence it is at best a vague awareness. Whatever preconceptions you have about culture, etiquette and person to person interaction have to be dropped at the airport gates; they’ll only burden you in the mainland. Admittedly, I’m in love with Guangzhou – otherwise known as [...]
Categories: Bloggers
Cloudy skies
Karl Baz's "Redleb" - Thu, 09/03/2009 - 16:01
There's always a dormant dream in the city, waiting to be brought to life. Nadim Karam is the man bringing the old Beirut back, one forgotten building at a time.
Categories: Bloggers
