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Raw Food education
Classes and Clearings
As a Raw Food Chef Laurel provides coaching, products and classes using raw foods. Recipe development, meal plans and key information on how to prepare raw foods is available. If you have food restrictions, raw food education enables you to have a larger variety of recipes to pick from. Often people continue to eat a paleo diet while bringing in raw dishes using germinated nuts and seeds to increase nutrition. Vegetable dishes, desserts and snacks get more creative and nutritious with a Raw Food Chef by your side.
A plan of nutritional guidance and food catered to your specific needs and preferences is provided so you can physically support the best version of you. Specific programs for detoxification, strengthening, nourishing, emotional eating, and brain health are available. Education is provided on how to properly prepare food for optimal absorption of nutrients and gentle digestion. Healthy food choices and delicious replacements for any eliminated foods is provided. Joy and discovery can now replace ingrained beliefs. Foods to promote well-being in each season and to strengthen organ health is also shared. Your relationship with food, cooking and preparing food is enhanced. Any question or concern is welcomed.
"When the science of medicine reaches perfection, treatment will be given by foods, aliments, fragrant fruits, and vegetables, and by various waters, hot and cold in temperature" ~ Abdu'l-Baha
Transgenerational clearing around food issues such as famines and eating disorders is also available.
Sweet Raw Recipes
~Brownies~
- 2 cups of walnuts (room temp)
- 1 cup of dates
- 3 tablespoons raw cacao powder
- 1/4 cup chia seed powder or flax seeds made into a powder(room temp). It is better to buy it in the whole seed form and make it into a powder when you are ready to prepare it.
- 1/4 cup of protein powder (I use hemp protein powder, pea or Sun Warrior brand)
- 2 teaspoons of vanilla
Add the vanilla to your food processor. Add one cup of walnuts and one cup of dates and blend. Add the powders, gently mix with small spatula, place the rest of the dates and walnuts on top and then blend...this is the Secret! This way the powder stays in the blender. Scrape the bottom and sides to incorporate. Press into a glass pan and cool in the refrigerator 15 minutes. See frosting below if you wish to have extra sweetness. Enjoy!
~Frosting~
- 1/3 cup pitted dates
- 1/3 cup raw cacao powder
- 1/4 raw honey or coconut nectar
- 1-1/2 medium avocado peeled and pitted
- 1 tablespoon of ground flax seeds
- 1 teaspoon of vanilla bean powder
Place all ingredients in a food processor with a S-blade and process until creamy. Instead of the cacao powder you can add carob.
For a vanilla frosting:
Replace cacao with 1/4 cup of coconut flour and increase the vanilla bean powder to 2 teaspoons.
~New plant-based brownies with seeds~
Make sure your nuts and seeds are at room temperature prior to blending:
3/4 cup of pecans, 1/2 cup of pine nuts, 1/2 cup of sunflower seeds, 1/2 cup of pumpkin seeds, one cup of dates, 1/4 teaspoon of vanilla. Blend these together in the food processor with the s-blade until incorporated.
Mixed together and add: 1/4 cup of ground chia seeds or flax seeds, 1/2 cup of protein powder of your choice, and 3 tablespoons of cacao. Mix this into the first mixture and then blend everything together with the s-blad until it's incorporated. Pressed into a container and refrigerate. Enjoy!
For less sugar replace one cup of dates with 16 dates, a sprinkle of monk fruit to taste, 1/8 teaspoon of cinnamon and a drizzle of licorice extract.
Educational Note
Make sure you store all nuts and seeds you are using in the refrigerator. If you are storing for up to six months store in the freezer. If they look or taste bad they may be rancid. Rancid oils are toxic.
Using this raw frosting with baked cakes increase the enzymes and nutrients in your desert!
If you need food coloring for a regular frosting or eggs try matcha, turmeric, cocoa, beet power, hibiscus powder, or chlorophyll. The key is making sure it is full dissolved in hot water. Whisk well to dissolve in 1-2 tablespoons of hot water. For icing recipe click here.
~Berry Good Smoothie~
- 1/4 cup of blueberries
- 1/2 cup of strawberries
- 1/4 cup of pomegranate seeds
- 1/4 of an avocado
- 1 cup of cooked cauliflower
- 1/8-1/4 teaspoon of stevia or to taste or monk fruit
- 1/2 cup of coconut water
- 2 tablespoons of chia seeds
- 2 tablespoons of protein powder
- 3/4 cup of water
~Chocolate Shake~
- 1/4 of an avocado
- 1 cup of cooked cauliflower
- 1/8 tsp of stevia or to taste or monk fruit
- 1/2 cup of coconut water
- 2 tablespoons of chia seeds
- 2 tablespoons of protein powder
- 2 tablespoons of cacao
- 3/4 cup of water
~Cucumber Bliss~
- 3 persian cucumbers
- 1/2 cup zucchini centers (use the outside of the zucchini for noodles)
- 1/8 tsp of stevia and monk fruit
- 2 tablespoons of chia seeds
- 2 tablespoons of protein powder
- 1/2 cup of pomegranates or raspberries or one pear (try the smoothie prior to adding the additional sweeteners above)
- 1/4 avocado
- 3/4 cup of water
Soak chia seeds over night in 3/4 cup of water. Stir the chia seeds to incorporate them into the water prior to going to bed. In the morning add chia and water mixture to the blender and other ingredients. Make sure to make the cauliflower in advance so it is cold. Blend until creamy! As you see this is a great base for creamy smoothies so you can experiment and let me know what you come up with.
~Simple Smoothy~
- 3 Persian cucumbers or 1 English cumber
- 2 medium zucchini centers (use the outside of the zucchini for noodles)
- 1/8 tsp of stevia and monk fruit
- 1/2 cup of pomegranates, strawberries, blueberries, raspberries or 1/2 pear
- 1/4 cup of water
Blend until creamy! Simple, not too sweet, gentle for the liver and easy to digest. This works well if you plan on having a meal with protein relatively soon and you want something light to hold you over if you do intermittent fasting and you need a little help towards the end of the 16 hours. This can be helpful to the liver to be on the lighter side until 1pm, bringing in the healthy fats after 1pm.
Educational Note
The cauliflower can be easier for people to digest if it is cooked and this enables a creamer texture (if you can not handle it try substituting zucchini centers and save the outside of the zucchini for noodles). The chia seed are easier to digest when soaked in water. The chia gel produced with soaking adds to the "creamy" texture. In general it is important to soak nuts and seeds overnight to aid digestion and enable your body to receive more nutrients from the germinated nut or seed.
Coconut water is one of the best electrolytes. First thing in the morning I find it helps give people a lift especially combined with raw fruits and veggies. If you are having a hard time staying hydrated try coconut water to stabilize your body when needed.
Cacao is one of my favorite things! It is a super-food which is high in antioxidants. Since it is raw verses toasted it does not have the negative impact on the nervous system that chocolate has (toasted cacao). It stimulates the cardiovascular system in a way most of my clients find helpful.
Pears tend to make smoothies very sweet so if your diet allows them they are a great addition if you need to cut out other sweeteners.
When you make zucchini noodles the centers do not peel well. You can blend the centers and add them to baked item, smoothies, soups and meatloafs to enhance the nutritional value.
If you use stevia get one without silica. Silica is a filer which can prevent assimilation of nutrients.
Smoothies can be great nutrition for any time of the day as long as you keep the sugar out and use a moderate amount of fruit. For more breakfast recipes try these from Whole30 or this site.
Raw Meals
~Pizza~
Crust:
- 1 1/2 cup soaked almonds
- 3/4 cup ground flax seeds
- 4-6 garlic cloves (cooked if your stomach is sensitive)
- 1/4 cup tamari
- 1/4 cup Napa Valley Natural Extra Virgin Organic Olive Oil
- water to soften
Sauce:
- 4 oz sun-dried tomatoes
- 1 medium tomato
- 1/4 small yellow onion
- 2 tablespoons lemon juice
- 1/4 cup Napa Valley Natural Extra Virgin Organic Olive Oil
- 4 teaspoons coconut nectar, yacon syrup or RxSugar Organic Liquid Sugar
- 2 teaspoons Himalayan salt
Process crust ingredients in the food processor and add water if need until it is thick but spreadable. Spread on solid dehydrator sheets (dip spatula in water to keep crust from sticking to it as you spread it). Dehydrate for 7-8 hours, then flip over and dehydrate on the other side for 2 more hours (you can change the time as long as the first time dries it enough to flip it easily). For the sauce process all ingredients until you like the consistency (no need to clean processor from crust). If the sun-dried tomatoes are packed dry, soak them. If they are packed in oil, drain and use the oil if you wish. Top with basil and other veggies and enjoy!
Educational Note
If you have your child help you make this pizza and come up with their favorite veggies for toppings they are more likely to enjoy eating it. If this is how you live and what you enjoy that is what they download.
Yacon syrup is very nutritious and it provides probiotics.
~Pasta~
Topping:
- 5 brown mushrooms
- 1/4 cup of onions
- 1/4 cup Napa Valley Natural Extra Virgin Organic Olive Oil
- 1/4 cup tamari or coconut aminos
- 1/2 sliced avocado
Blend Marinara:
- 1 large tomato cut in wedge
- 2 chopped celery sticks
- 5 leaves of chopped fresh basil
- 1 clove of chopped garlic (cooked if sensitive)
- 10 sundried tomatos in oil + 2 tablespoons of the oil
- pinch of pepper and cayenne
- 2 tablespoon of herbs or 1-2 tsp dried
- 1 date or a tablespoon of coconut nectar or RxSugar Organic Liquid Sugar
- 1/2 teaspoon Himalayan salt
- 2 zucchinis - Make into noodles
Soak mushrooms and onions in 1/4 olive oil and tamari overnight, set aside for topping along with avocado.
Blend everything and mix into the noodles to soak overnight. Allow all ingredients to come to room temperature. Top marinated noodles with topping and enjoy!
Educational Note
You can top with fish and other veggies if you need a change and it is winter. In the winter many of us need to eat some cooked foods to stay balanced.
Preparing Raw Nuts and Seeds
~Crunchy Almonds~
1 lb of organic almonds
Purified water for soaking
Soak almonds overnight in enough purified water to have about an inch of extra water on top because they will expand. Remove nuts from water and allow to drip through a colander for a few minutes and then spread out in one layer on a dehydrator sheet. Dehydrate to the texture you desire, the longer you dehydrate the more crunch they have.
Nut and Seed Milk
Make milk or cream in seconds free fillers and the plastic wast of store bought milk! Blend 4 tablespoons of nut or seed butter with 4 cups (32 oz) of purified water. Store in the frig.
For cream or a concentrated version you can take to school or work blend 3-4 tablespoons of nut or seed butter with 1 1/2cups (12 oz) of purified water and blend! Store in a tightly sealed 16 oz glass jar or nut-butter jar. Add your own sweetener and spices to it comforting and tasty. For chocolate milk at 2-4 tablespoons of cacao depending on how rich you wish to make it. 1/4 teaspoon of stevia,1/2 teaspoon of Now brand Better Stevia Glycerite and blend. Divided it into 4 servings, adding it to hot or cool water. When I am on the road I put 1/4 of the mixture into my 18 oz stainless steel mug and add 16 oz of warm water so I have warm cacao where ever I go. You can keep the cream stored in the fridge for up to a week and consider it for making creamy desserts, frothy lattes, iced coffee, smoothies, dips, cheesy sauces and beyond.
Nut and Seed Spread
Top toast with yummy nut or seed butter spread by mixing 1/2 cup of nut or seed butter (or a combination) with 1/4 cup of RxSugar vanilla syrup. I have found this favor works best mixed with nut or seeds. The RxSugar maple syrup flavor is great for waffles and pancakes.
Educational Note
I usually soak all nuts and seeds overnight even though there are different times depending on the nut or seed. This lowers oxalate levels (see book below). You want purified water since the nut absorbs the water. Once dehydrated do not store nuts in the refrigerator since the moister can damage the crunch. This also means you need to eat them up before too much time passes.
Toxic Superfoods: How Oxalate Overload Is Making You Sick - and How to Get Better - by Sally K. Norton
Salads
Holiday Pomegranate Salad
- 3 cups of arugula, spinach or mixed greens
- ½ cup each of chopped fresh dill, cilantro, green onion and parsley
- 1 cup of leftover chicken or turkey
- ¼-1 cup pomegranates
- 2 peeled, sectioned clementines
Combine salad ingredients
Dressing:
- 1 tablespoons pomegranate paste
- 2 tablespoons of avocado or olive oil
- 2 tablespoons of apple cider vinegar or 1 tablespoon fresh squeezed lemon
- Himalayan salt or Celtic salt to taste
Mix and serve on the side or dress it up!
Cooked Delights
~Zucchini Noodles~
- 2-3 median size zucchinis
- 1 tablespoon of coconut, avocado oil or ghee
- 1-2 teaspoons of mushroom powder & nutritional yeast or 1/2 tsp turmeric & curry
- Himalayan or celtic salt to taste
- 1/2 cup green onions
- 2 tablespoons of the onion garlic mixture or 1 tsp of onion & garlic powder
Peel or spiral the outside of the zucchini saving the center for smoothies or pancakes. Saute. When water starts to accumulate add 1-2 teaspoons of mushroom powder and nutritional yeast or spices. Add green onions and any other vegetables you desire and saute a few minutes and then enjoy!
If you cook noodles with meat or turkey meat add the noodles when the meat is half way cooked. It takes on the flavor of the meat so you may want to change your spices or leave out the mushroom powder an yeast
Onion garlic mixture:
- 1 tablespoon of coconut or avocado oil or ghee
- One medium sweet or yellow onion
- 3 cloves or garlic or more if you wish
Cut the onions and consciously smash the garlic with the slide of your knife. Saute until onions are translucent. Store for up to three days for a bases for your noodle dishes and anything else you need it for.
~Saffron chicken~
- Saute two white or yellow onions.
- Remove the skin from the whole chicken, cut the chicken in various pieces, do not remove the bone.
- When the onion is fully cooked add 1/2tsp turmeric and 1/2tsp curry powder.
- Add the chicken to the onion.
- Mix 1/4tsp of saffron with hot water and let it sit for five minutes, (do this ahead of time) add 1/2tsp salt in the saffron water, mix it, pour it over chicken and mix well.
- Simmer covered over low heat and flip the chicken every 15 minutes.
- After 15 minutes you can mix in some french fries, cube potatoes, or 4 dry plums (optional).
- Cook chicken on low-med with cover on for 45 min, check the temp of the chicken breast with thermometer (165F). If it is too watery, cook without the lid, until the water evaporates.
- Enjoy with Saffron Quinoa or Saffron Rice.
Recipe created and submitted by Mehran Rostami
~Curried Cod~
- Saute 1 medium white or yellow onion.
- when the onion is fully cooked add 1/2tsp turmeric & 1/2tsp curry powder.
- Add 1 lb of cod to the onion.
- Simmer covered over medium-low heat and flip the cod after 3 minutes.
- Cook another 3-5 minutes until done allowing it to marinate and cook 5 more minutes after turning the heat off.
- Enjoy with Saffron Quinoa or Rice.
~Saffron Quinoa~
- Soak Three cups of quinoa overnight.
- Before cooking, boil six cups of water.
- Drain and rinse quinoa.
- Place some boiling water in small tea cup and add few strands of saffron granulated with pinch salt. Let is soak for at least 10 minutes.
- Place quinoa in pan, place on the stove and add boiling water.
- When the water starts to boil, remove foam and boil for not more than 2 minutes.Drain all the hot water and rinse with cold water just enough to stop cooking process.
- Drain all water.
- Spread the Saffron water over the quinoa and mix thoroughly.
Salt to taste and enjoy! This goes well with vegetarian or meat dishes. Try using red and white quinoa for greater nutritional value. Recipe created and submitted by Mehran Rostami.
~Bone Broth~
- 1 whole organic free range chicken
- 7-8qts. water
- 2 tablespoon raw apple cider vinegar
- garlic, onion and turmeric powder 1/2 Teaspoon or more
- 4 bay leaves
- 1 teaspoon cinnamon
- Himalayan salt to taste
Cook the chicken in the way you wish. Barbecuing adds extra flavor. If you have an instant pot cook it for 23 minutes. Close the steam valve. Once the timer goes off, release the steam, remove your chicken and broil it in the oven to get a crisp skin. Make sure it is thoroughly cooked. Cool and de-bone it. For broth place all bones and any meat or skin you family does not want back in the instant pot and set it to 120 minutes, two times (a total of six hours). Once completed let it come to pressure, cool and then strain. Finish broth within three days or freeze part of it for later.
Educational Note
If you want to eat zucchini noodles raw, marinate overnight with a sauce of your choice and the green onions. Add mushroom powder, nutritional yeast, and salt, mix and enjoy. Salt brings the water out of the vegetable.
Saffron is excellent in tea. Studies show it to be helpful for easing or preventing viral infections.
If you wish to have white rice, potatoes or pasta with one of these dishes cook it the night prior so it is refrigerated for 24 hour to increase the resistant starch and lower the glycemic impact. Re-heat for your meal.
The Gaps diet uses this broth to heal the intestinal lining. Check with your doctor to see if three days prior to the equinox and two days after, you can do a bone broth diet to ease or support your digestion.
Cooked Sweets
~Zucchini Pancakes~
- 1 cup millet flour
- 1/2 cups buckwheat flour
- 1/2 cup almond or coconut flour
- 2 teaspoons baking powder
- 1 teaspoon baking soda
- 1/2 teaspoon salt (optional)
- 1 tablespoons cinnamon
- 2 large eggs (see non-egg recipe below)
- 1 1/2 cups zucchini (you can substitute squash, pumpkin or cauliflower)
- 1 1/2 cups water
- 1/2 teaspoon ghee or coconut oil for your pan or griddle
Top with (optional): 1 cup fresh blueberries, coconut nectar, cacao nibs, nut butter (or butter or coconut oil) cinnamon or cacao powder.
Heat griddle or pan to 375 degrees. Whisk together flour, baking powder, baking soda, salt, and cinnamon in a medium bowl and set aside. In a separate bowl use a hand blender to puree zucchini, water, and eggs. Gently whisk in dry ingredients and pour onto cooking surface. Cook 3-4 minutes per side. Enjoy with toppings!
Educational Note
This is a great way to sneak veggies into your child's meal (or spouse). The cinnamon adds a sweetness and helps balance blood sugar.
To make a flax egg, mix one tablespoon of ground flaxseeds with three tablespoons of water. For this recipe just mix flaxseeds with the water mixture and blend on high until incorporated. It is best to buy the whole seed and blend it when you are ready to cook.
Millet is a nutritious seed, is a great source of iron and does not take as much water to grow as other grains. Buckwheat is derived from the seeds of a beautiful white flowering plant.
~Apple Crisp~
- 10 cups apples (you substitute pears or do a mixture of fruit), cored and sliced
- 1/3 - 1/2 of a cup coconut nectar or RxSugar Organic Liquid Sugar
- 1 tablespoon tapioca flour
- 4 teaspoons ground cinnamon
- 1 cup Bob's Red Mill organic creamy buckwheat hot cereal soaked at least 8hrs in enough water to cover the mixture, 1 cup at the most. Add in 1 tablespoon of vanilla extract and stir into the mixture.
- 1/2 cup coconut sugar or RxSugar
- 1/2 cup coconut oil or ghee
Preheat oven to 350 degrees. Place the sliced apples in a 9x13 inch oiled baking pan. Sprinkle cinnamon and tapioca over the fruit and then stir the fruit until it's incorporated. Drizzle the coconut nectar over all the fruit mixture and allow it to sit there until the rest of the ingredients are mixed together (including the liquid the buckwheat cereal is soaking in). Spread evenly over the apple mixture. Bake for about 50 minutes.
Educational Note
You can germinate buckwheat goats, dehydrate them and make a granola with other germinated nuts and seeds. Add dried cranberries (sweeten with apple juice if possible), dried apple pieces, coconut, or other dried fruit and enjoy.
~Pumpkin Pie~
- 2 cups of pumpkin
- 2 large eggs
- 1/2 cup coconut sugar or RxSugar
- 2 tablespoons of molasses or coconut nectar or RxSugar Organic Liquid Sugar
- 1 tablespoon cinnamon
- 1/2 teaspoon cloves
- 1/2 teaspoon ground ginger (optional)
- 1/2 teaspoon ground nutmeg (optional)
- 1/2 teaspoon cardamon
- 1/2 teaspoon salt
- 3/4 cup coconut milk or creamy almond milk or 3/4 c water blended with 3 tablespoons of flax seeds
1 (9 inch) unbaked pie crust (optional) Often I make the pie without it. When you do, you can oil the baking pan.
Preheat oven to 425 degrees. Mix sugar & spices in small bowl. Beat eggs in large bowl, stir in pumpkin and molasses beating until smooth. Pour into crust. Bake 15 minutes at 425. Reduce oven temperature to 350 degrees and continue baking 40-50 minutes or until knife inserted 1 inch from crust comes out clean. Cool on wire rack for 2 hours before tasting (-: Enjoy!
~Chocolate Mousse~
- 9.35 ounces of chopped 70% dark chocolate
- 1 cup water
For a sweeter mousse: 4 tablespoons of coconut sugar or RxSugar
Add your chopped chocolate to a small, heavy-bottomed saucepan over low heat, melt the chocolate in water until smooth. Add any added sweeter. Don’t let it boil. Pour the melted chocolate mixture into an ice bath (large mixing bowl on top of another slightly smaller, filled with ice and cold water). Whisk vigorously until the mousse thickens. Don’t over whip or it will end up being a grainy mousse. If it happens, return the mousse to the pot, melt it, transfer it back to the ice bath and start again.
~~Brownies~~
- 16 oz or 2 cups of black beans soaked, cooked and rinsed
- 1/2 cup Allulose syrup
- 1/3 cup room temp or melted ghee
- 1 teaspoon vanilla extract
- 1/3 cup coconut sugar
- 1/3 cup raw cacao powder
- 3 Tablespoons of protein powder
- 2 tablespoons of agar
- 1/4 teaspoon sea salt
- 2 large eggs
Instructions
- Preheat oven to 350 degrees F. Grease an 8×6″ baking pan and set aside.
- Put beans, ghee, coconut sugar and Allulose into the container of your (Vitamix) or food processor. Blend until well combined.
- Add cacao powder, salt, protein powder, agar and vanilla. Blend until smooth.
- Add in eggs and blend until just combined.
- Pour into greased 8×6" baking pan.
- Bake for 20-23 minutes or until the top is set and brownies are just barely pulling away from the sides.
- Let cool and enjoy!
Educational Note
Use this as a dip for fresh berries to amp up you antioxidants, add a brownie to amp up your fiber even more (-: Having desserts with caffeine at lunch is preferable to dinner. It is best to avoid all caffeine after 2 pm. To make the mousse recipe more healthy use sugar fee 100% cocoa solids or raw cacao butter and add coconut sugar or RxSugar (allulose) to taste.
~Chocolate Cake~
Quinoa version:
- 3 cups of quinoa soaked overnight with all the water drained out
- 1/4 cup +2 tablespoons of cacao
- 1 1/2-2 cups of coconut sugar or RxSugar
- 2 tsp baking soda (fresh)
- 3/4 cup of avocado oil
- 2 tablespoons vinegar
- 2 tsp vanilla
- 1 1/2-3/4 cups water
The original recipe calls for 2 cups of water but when you soak the quinoa it can already be pretty damp so make sure you don't add too much water. It should pour into your baking pan but not be completely liquid.
Preheat oven to 350 degrees. Grease and flour 8x12 inch pan. With a hand blender blend quinoa into a paste, add the water and blend. Mix dry ingredients, add to quinoa mixture and blend. Mix oil, vinegar and vanilla (it fits in 1 cup so you can eyeball 3/4 cup oil and add the rest and stir). Add oil mixture and blend. The baking soda starts to do its thing so pour it into a pan and place in a pre-heated oven ASAP! Cook 30-40 minutes. Top with the raw frosting above and enjoy!
Dry flour version:
- 1 cup almond flour
- 1 3/4 cup buckwheat
- 1/4 cup of tapioca
- 1/4 cup +2 tablespoons of cacao
- 1 1/2 -2 cups of coconut sugar or RxSugar
- 2 tsp baking soda
- 3/4 cup of avocado oil
- 2 tablespoons vinegar
- 2 tsp vanilla
- 2 cup water
OR
- 1 1/2 cup buckwheat
- 1 1/2 cup millet
- 1 1/2-2 cups of coconut sugar or RxSugar
- 2 tsp baking soda
- 1/4 cup +2 tablespoons of cacao
- 3/4 cup of avocado oil
- 2 tablespoons vinegar
- 2 tsp vanilla
- 2 cup water
Preheat oven to 350 degrees. Grease and flour (coconut or buckwheat) 8x12 inch pan. Mix dry ingredients and set aside. Mix oil, vinegar and vanilla (it fits in 1 cup so you can eyeball 3/4 cup oil and add the rest and stir). Add mixtures together with water and mix. The baking soda starts to do its thing so pour it into a pan and place in a pre-heated oven ASAP! Cook 30-40 minutes. Top with raw frosting above if you wish and enjoy!
Educational Note
You can also use quinoa flour instead of buckwheat (1 1/2 cups of quinoa flour). Quinoa is a seed. Quinoa has a natural pesticide coating so it is important to soak it overnight in purified water and pour all the water out in the morning using a colander with holes small enough to hold the quinoa. Fill it with fresh water and mix it around and pour it out again. I usually rinse it about 3 times and then add fresh purified water covering the quinoa with 1/4 inch surplus of water. Cook 3-4 minutes, hold the lid tight and drain the water out or use your colander. Place it back on the warm burner (the burner is now off) and let it steam about 10 minutes depending on how much you want it cooked. I love to mix my quinoa with the zucchini noodles or have it on it own with spices and herbs. It is great when you are craving carbs.
Healthy condiments
~Ketchup~
- 1 8- ounce jar of organic tomato sauce
- 1 6- ounce jar of organic tomato paste
- 6 ounces water
- 2 tablespoons apple cider vinegar
- 5 tablespoons coconut aminos
- 1/4 teaspoon onion powder
- 1/2 teaspoon garlic powder
- salt to taste
- pinch ground allspice
Puree ingredents together and store up to 3 weeks in the refrigerator or 6 months in the freezer.
Educational Note
I recommend getting product in jars to prevent plastics from leaching into the food, especially with tomatoes which are acidic.
The nutritious olive oil in the mayonnaise goes great on a salad as a supplement. It is important to use organic omega 3 eggs. These ingredients need to be raw to gain the highest level of nutritional benefit.
~Mayonnaise~
- 1 egg yolk
- 1/2 teaspoon turmeric
- 1/2 teaspoon dry mustard
- 1/2 teaspoon garlic powder
- 1/2 Himalayan salt
- 2 teaspoons fresh squeezed lemon juice
- 1 tablespoon white wine vinegar
- 1 cup Napa Valley Natural Extra Virgin Organic Olive Oil
In a glass bowl, whisk together egg yolk and dry ingredients. Combine lemon juice and vinegar in a separate bowl then thoroughly whisk half into the yolk mixture. Start whisking briskly, then start adding the oil a few drops at a time until the liquid thickens and lightens. Once you reach that point you can relax your arm a little and increase the oil flow to a constant thin stream. Once half of the oil is in add the rest of the lemon juice mixture. Continue whisking until all of the oil is incorporated. Leave at room temperature for 1 to 2 hours then refrigerate for up to 1 week.
~Super-Food Sauerkraut~
- 8 cups red or green cabbage (finely grated or chopped)
- 1 1/2 - 2 teaspoons sea salt (plus more to taste)
- 1 small beet (finely shredded) or 1 cup of fennel (finely shredded)
- 3 whole carrots (finely shredded) or daikon radish (finely shredded)
- 3 tablespoons dill
- 3 tablespoons fresh ginger (shredded / grated)
- 3 tablespoons fresh turmeric (shredded / grated)
- 4 cloves garlic (finely minced)
Sterilize equipment by pouring boiling water over clean jars and lids and drying completely. When the jars are at room temperature add kraut. Make finely grated cabbage with food processor, mandolin or knife. Add to a large mixing bowl and top with 1 1/2 teaspoons sea salt. Wash hands thoroughly and massage cabbage for ten minutes. The cabbage should start softening, shrinking in size, and releasing water. Add shredded beet, carrot, ginger, turmeric, dill and garlic and massage once more with clean hands for 4-5 minutes until thoroughly combine. Then taste test and adjust flavor, adding more salt for saltiness, grated ginger for more zing, or garlic for more intense garlic flavor.
Use your clean hands to put the sauerkraut mixture into your sterilized jars and press down firmly to pack. There should be enough liquid from the massaging to rise up and cover the vegetables. If this doesn't happen, push the mixture down with a sterile spoon to create more liquid on top and top with filtered water until covered only if necessary. Make sure there is 3 inches between the contents and the lid so it has room to expand. Seal with a lid and set on the counter where there's not much direct sun exposure or in a cabinet. The best temperature for fermentation is above 65. Fermentation can happen as quickly as 24 hours if your space is hot, or it take as long as 2 weeks. During this fermentation process, open your jars once per day to release air and press the mixture down under the water with a sterile spoon.
Educational Note
If there is a herb you love add it to your kraut. Cabbage is often sprayed with a neurotoxin even if it is organic so ask at your local farmers market. Often you can get cabbages at the farmers market where all they use is cute little lady bugs to kill pests! Make your krauts with these and plan to make whatever you need for the winter when you can get these great cabbages. For a store bought option check out: www.fireflykitchens.com
Skin Nourishment recipes
CANDY CANE SUGAR SCRUB
• 1 oz organic jojoba, almond or coconut oil mixed with ½ tsp of organic vanilla
• 6 drops organic peppermint essential oil
• 4 drops organic sweet orange essential oil
• 4 oz wide mouth jar with label
• 1/2 cup organic sugar
Blend together essential oils in 4 oz wide mouth jar. Add sugar and stir to combine. Cover jar with a lid and label it. Use as a body scrub, rinse, and pat dry.
The Best Deodorant!
• 3 Tablespoons of organic coconut oil
• 2 Tablespoons of organic shea butter
• 1 Tablespoons of organic olive oil
• 1 Tablespoons of organic cocoa butter or additional shea butter
• 1 Tablespoons of organic castor oil
• 1 Tablespoons of bees wax
• 6 drops of organic lavender, grapefruit, tea tree, eucalyptus, clove bud, rosemary, lemon peel and cinnamon essential oils or just 4 drops of Young Living thieves if you want less scent.
• 1/4 cup organic arrowroot
• 1 1/2 Tablespoons of baking soda
• 8 oz wide mouth glass jar with label
Warm oils and maintain this warmth while incorporating ingredients in the order above. Dissolve all bees wax into the oils prior to adding dry ingredients. Blend together within the 8 oz wide mouth glass storage jar to simplify clean up. A dehydrator or toaster oven can be used to maintain warmth while you incorporate all ingredients. Cover jar with a lid and label it. Refrigerate for at least 12 hours. Start with a pea size amount and rub it into the armpit. Apply more if needed. I keep just enough in the bathroom for a week or two of daily use and store the rest in the refrigerator.
Bug Repellent Recipe
Add your choice of 12 drops of tea tree, peppermint, citronella, lemongrass, cedar, rose geranium, or citrus to 1 oz of a carrier oil like sweet almond oil or olive oil. Blend essential oils in 1 oz of oil and apply to skin. I find tea tree oil works best for my bug repellent.
Raw Food Resources
David Wolfe
David has all kinds of products and books. You can get connected with him on FB to stay well informed on many health related issues.
Ani Phyo
She has a number of books to help you generate creativity and skill as a raw chef! Here are some of her great recipes!
Go Raw
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Russell James
Knowledge and a free ebook!
Karen Knowler
Knowledge and a free ebook!
Tanya Maher
She has great advise for beginners right here.
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