CARROT RAISIN SALAD WITH MISO TAHINI SAUCE

Carrot salads are incredibly easy to make, and filled with crunch, sweetness and nutrients! You can't beat that. I vary the way I make my carrot noodles. Sometimes I use my hand held spiralizer, other times a cheese grater, and sometimes I prefer the wider "noodles" you get from a regular vegetable peeler. It's all about the add-ins and the dressing that give carrot salad life! This miso tahini is one of my favorites.

If you're not regularly including Miso in your diet, consider it! It's an incredibly healthy fermented, probiotic and enzyme-rich ingredient. You can get organic miso at most grocery stores, and it can be stored in your refrigerator for a long time.

The most popular varieties of miso include hatcho (made with soy only), genmai (made with soy and brown rice), kome (made soy and white rice), mugi (made with soy and barley), natto (made with soy and ginger) and soba (made with soy and buckwheat). They are all amazing!

Miso is perfect to add to soups, stocks, dressings and so many other foods. The most important thing to remember about miso is never to add it to super hot liquid. So if you are adding it to soup, the method is to turn the soup pot off. Then, ladel out a bit of soup to put in a separate bowl until it cools a bit. Then add the miso and stir. Add it back into the bigger pot, and now you've added one of the healthiest foods that adds an amazing umame flavor at the same time! But this isn't a soup recipe. So back to the point I was making about miso.

Miso contains zybicolin, a substance that has the ability to attract, absorb and discharge radioactive elements from the body, as well as detoxify elements that are taken into the body through industrial pollution and artificial chemicals in our food. It also:

1. Contains all essential amino acids, so it is a complete protein!

2. Helps your body secrete digestive enzymes in the stomach for better food absorption.

3. Helps build healthy gut bacteria with probiotics.

4. Contains B2, vitamin E, vitamin K, calcium, iron, potassium, choline, lecithin, manganese and copper as well as zinc.

5. Contains phytonutrient antioxidants including phenolic acids like ferulic, coumaric, syringic, vanillic, and kojic acid, which are all free radical scavengers so they help you reduce your risk of many diseases.

Here is the recipe!

Ingredients

  • 8 carrots peeled and noodlized
  • 1 apple, shredded
  • 1/4 to 1/2 cup golden raisins
  • 2 tablespoons lemon juice
  • 1/2 tsp Himalayan salt
  • 1 tablespoons tamari
  • 2 tablespoons lime juice
  • 1/4 cup tahini
  • 1 tablespoon miso (organic only)
  • 1 tablespoon hemp oil
  • 2 tablespoons maple syrup (any liquid sweetener of choice will do)
  • 1/2 cup water
  • pepper to taste

Toss carrots, apples, 2 tablespoons of lemon juice and salt in a large bowl. Marinate for 10 minutes to soften the carrots a bit. It's best if you can do it with your hands and massage the salt lemon mix into the carrots. Mix tamari, lime juice, tahini, miso, hemp oil maple syrup and water together. Toss marinated carrots with sauce. Top with golden raisins.

RAW CASHEW BASIL CHEESE ROLL-UPS
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Cashews are an amazing vegan source of protein and are lower in fat than many nuts! They are also a good source of vitamin B-complex and essential minerals such as iron, selenium, zinc, and copper.

One of the most powerful nutrients in cashews are the anti-cancer compounds called proanthocyanidins that have the ability to starve tumors and stop cancer cells from dividing. They have also been shown to help lower blood pressure, prevent heart attacks, prevent gallstones, reduce migraines, and support healthy skin and hair.

Cashews can be very soothing for the nervous system and can help keep muscles and nerves healthy. Additionally, they contain a bioflavonoid called zeaxanthin which helps to prevent eye damage including macular degeneration.

Try to purchase only raw unsalted cashews, rather than the roasted or salted kind which can be devoid of many of these beneficial nutrients. Here's another awesome vegan recipe, this one is for my favorite cashew basil cheese!

 

INGREDIENTS:

  • 1 cup water
  • 1 cup raw cashews (soaked 2 hours)
  • 1/4 cup nutritional yeast
  • 1 teaspoon garlic powder
  • 1 teaspoon Himalayan salt
  • 1/4 cup chopped fresh basil
  • 1 teaspoon probiotic powder (can empty out a capsule or use O'Donnell Formula Flora Balance powder which is what I use)
  • 2 medium zucchini
  • 1 red bell pepper

DIRECTIONS:

  1. Line bottom of loaf pan with parchment paper.
  2. Place the cashews, nutritional yeast, garlic powder and salt into a food processor and process until it begins to get soften.
  3. Add the basil and probiotic powder and continue to blend.
  4. Now spoon the mixture into pan and allow it to sit out for about 5 hours.
  5. Refrigerate.

TO MAKE ROLLS:

Slice zucchini very thin and length wise, either with a sharp knife or a mandolin. Spread a thin layer of the cashew bail cheese on each zucchini strip. Line with matchstick cut peppers. Roll up and insert a toothpick to hold together.

TURMERIC SPICE MILK

I’ve been drinking quite a bit of turmeric tea and juice lately. Turmeric is often talked about these days, but few people truly know the amazing benefits of this inexpensive amazing spice.

To date, over 5,000 medical studies have found over 600 potential health benefits of turmeric! It’s no wonder it has been used for over 6,000 years.

The major benefits of turmeric come from a polyphenol known as curcumin. Curcumin has been found to fight cancer stem cells, reduce inflammation of all types within the body, reduce depression, protect against radiation damage, and help prevent Alzheimer’s disease. The amazing thing about turmeric is that all of the “side-effects” are positive, unlike the side-effects of drugs like Advil, Tylenol (acetaminophen) and other liver-damaging drugs.

My personal favorite ways to use turmeric include drinking turmeric milk made with fresh coconut milk, sipping on warm ginger turmeric tea, brushing my teeth with turmeric paste (amazing gum health and tooth whitener), juicing it fresh with carrots and ginger, and of course, using it to season many of the plant based dishes I cook at home.

Some of the many benefits of turmeric include:

1. Easing arthritis symptoms

2. Reducing inflammation of the gums

3. Soothing an upset stomach

4. Reduced risk of prostate cancer. Studies have shown that turmeric in the diet can reduce the risk of prostate cancer, one of the most common cancers affecting men. Cook up some cruciferous vegetables like kale, broccoli and cauliflower (also known for reducing cancer risk) with turmeric for a super healthy anti-cancer meal.

5. Healthy Heart

6. Therapeutic effect on Crohn’s disease

7. Can ease symptoms of depression

8. May help lower cholesterol

9. When applied topically, can help with acne and other inflammatory skin conditions

10. Balancing blood sugar levels, a great benefit for those with diabetes Type 2

11. Can relieve headaches

12. Can aid in liver detox

13. Immune System Booster

14. Can help lower blood pressure

15. Can lower colon cancer risk

16. Can lower levels of cortisol, great for those who have trouble losing weight due to high stress levels

17. Can act as an antibacterial when applied directly to the skin

18. Can help empty the gallbladder, helpful for those with afflicted gallbladders

TURMERIC SPICE HEALING MILK

  • 1 1/2 cups non-dairy milk (my favorite for this recipe is coconut milk or hemp milk)
  • 1 tsp powdered turmeric, or 1 tbsp fresh grated turmeric
  • 2 Medjool Dates, pitted
  • 1 dash black pepper, or 1 drop black pepper essential oil (assists with absorption of turmeric)
  • 1/2 tsp cinnamon
  • 1/4 tsp ground star anise

Blend all ingredients together in a blender or mini-blender, and enjoy. Drink immediately, and at least 3 times per day if working to heal an inflammatory condition.

To check out some of the many studies, see here:

HTTP://WWW.NCBI.NLM.NIH.GOV/PUBMED/20080166

HTTP://WWW.NCBI.NLM.NIH.GOV/PMC/ARTICLES/PMC3665200/

HTTP://WWW.NCBI.NLM.NIH.GOV/PUBMED/20587949

HTTP://WWW.NCBI.NLM.NIH.GOV/PUBMED/20587949

ANXIETY: THREE JUICES TO HELP SOOTHE YOUR NERVES

Feeling stressed and having bouts of anxiety? Try these three amazing juice recipes that naturally help calm the mind and body.

POTASSIUM PUNCH: This juice is super high in potassium and is loaded with carotenes and minerals that help calm the nervous system. Also great for those with high blood pressure.

Handful of parsley

5 carrots

5 ribs celery

1/2 beet

FRUIT SERENITY: Papaya makes a more pulpy juice, so there is full body to this mix. It’s very high in vitamin C, which gets depleted during stress. This juice can help calm nerves.

1 peach, pitted

2 oranges

1 papaya, seeded

SO RELAXING: Simple and quick, this recipe is great for headaches and has a relaxing effect on the body and mind.

8 ribs celery

2 green apples

Remember, nutrient rich organic juices have the ability to heal you from within. Your body gets large doses of bioavailable nutrients in a glass, that can quickly be utilized by the body.

For the most comprehensive Juice Fasting Guide where you will feel satisfied, NOT starving, and see incredible results, INFO HERE:   WWW.JUICEFASTGUIDE.COM

TANGERINE BEET SMOOTHIE

Did you know there are some differences in health benefits between a tangerine and an orange? Tangerines, smaller than oranges, actually pack a more powerful punch in terms of  vitamins, minerals, and antioxidants including vitamins C & A, calcium, magnesium & selenium, and beta-carotene & luteins.

Tangerines contain natural anti-viral and anti-cancer properties and are highly beneficial for colds, fever, flu, arthritis, epstein barr, shingles. They are particularly helpful for digestive disorders because they are high in pectin which helps improve digestion and elimination of waste matter. Off course, we all know that both oranges and tangerines are one of the best foods to juice or add to smoothies during cold and flu seasons due to their powerful effects on the immune system.

Looking for the perfect post-workout food? Try this Tangerine-Beet Smoothie. Tangerines help hydrate the body and replenish electrolytes. The beets increase oxygen in the blood and can really speed up recovery times. Your entire body will thank you if you consume fresh raw fruit and vegetables in the form of juices or smoothies, after a workout.

  • 6-8 tangerines
  • 1 super ripe banana
  • 1 tbsp chia seeds
  • 1/2 beet

Blend and enjoy!

RAW TRIPLE CHOCOLATE PUDDING CAKE

If you are looking for a perfect dessert to bring to a New Year's Celebration, and to ring in 2015 in decadent (but healthy) style, this is the perfect cake for you. It is ridiculously easy, very few ingredients, and will impress pretty much anyone with a tastebud in their mouth. If you are looking for a perfect dessert to kick off your New Year's Cleanse, try THIS instead. As an advocate of a high raw, low fat, plant based diet, I have to disclose that while this dessert is made of all healthy and wholesome ingredients, it doesn't fit the "low fat" part of the equation. But a reasonably small slice of chocolate heaven is a perfect way to ring in an upcoming year of abundance, love and passion!

Chocolate "Pudding" Cake

  • 1/3 cup coconut milk (or any non-dairy milk)
  • 1/2 cup pure maple syrup
  • 3 ripe avocados, pitted
  • 1 tbsp coconut butter (or coconut oil)
  • 1/4 tsp sea salt
  • 1 tsp vanilla extract
  • 3/4 cup raw cacao powder

Brownie Crust:

  • 1/3 cup walnuts
  • 1/3 cup raw oats (or buckwheat groats)
  • 2/3 cup Medjool dates, pitted
  • 1/4 cup tablespoons cacao powder

Chocolate Topping

  • 2 Tablespoons Coconut Oil
  • 2 Tablespoons Cacao Powder
  • 1 Tablespoon Maple Syrup

Directions: Make brownie crust first.

  1. Put the walnuts, oats and cacao in your food processor and pulse until they become a flour.
  2. Add the dates and process until it starts to stick together.
  3.  Press into round pie or cake pan
  4. Place in freezer to chill crust while you make Cake

Make Pudding Cake Filling

  1. Place all Pudding Cake ingredients in food processor. Process until smooth.
  2. Remove crust from freezer and scoop Pudding Cake filling onto crust. Place in the freezer for 2 hours to firm.

Make Chocolate Topping

Mix coconut oil, cacao and maple syrup and whisk until smooth. Pour on top of chilled chocolate pudding cake and allow to harden. Top with sliced almonds, chill until ready to serve.

ANTI-INFLAMMATORY JUICE

Fennel is one of the most DELICIOUS and powerful  ingredients you can juice. In our 66 Day Health Mastery Program, Fennel Forever is one of the favorite recipes in the entire program.

BENEFITS OF FENNEL:

~ High in Vitamin C, natural folate, iron, magnesium

~ Fennel has powerful anti-bacterial or anti-fungal properties.

~ Anti-flatulent (helps with gas and bloating)

~ Helpful for sinus congestion, stomach and intestinal distress, hypertension, constipation, diarrhea, and IBS

~ Protective against cardiovascular disease and cancer

~ Anti-Inflammatory: One of the most amazing benefits of fennel is its INCREDIBLE anti-inflammatory power coming from a phytonutrient called anethole that not only slows down inflammation, but has also been shown to be helpful in blocking the mutation of regular cells into cancerous cells.

~ Hormone Regulation: Fennel is also amazing for the regulation of hormones in the body and be very helpful in the relief of PMS.  Fennel has been used for centuries to increase milk production in nursing mothers.

Fennel has both the white "bulb" part and then the fennel fronds which smell of fairly strong licorice. You can juice both, or just the bulb. I tend to juice the bulb and a little bit of the green frond, but too much of it makes the licorice flavor too strong for me. So determine for yourself what you prefer taste-wise.

FENNEL FOREVER:

2 fennel bulbs

2 apples

2 cucumbers, with skin (if organic)

1 head of Romaine (two if small)

Juice, drink and breathe deep!

DAIRY IS AN ADDICTION. (AND A RECIPE FOR A NUT FREE RAW CAKE)

I love raw vegan cakes for special occasions and holidays, if you haven't already surmised that from previous posts! One of the reasons I think they are so great is because they are the perfect way to show family and friends that healthy, whole, plant based foods (what our grandparents used to call fruits and vegetables) can be delicious and satisfying! The other reason I love raw vegan desserts is to help people transition away from dairy, by realizing you can have incredibly decadent desserts without dairy! Why do I care about that?

DAIRY IS DEADLY

No, that's not an oversimplification nor is it a dramatization. Dairy contains one of the most toxic forms of protein - casein - that is directly linked to significant increases in cancer risk. T. Colin Campbell studied the effects of casein protein extensively, as have many recent studies which have linked dairy with cancer risk. These studies have suggested that dairy products are linked to increased risk of prostate cancer, testicular cancer,  ovarian and breast cancers.

In the Harvard’s Physicians Health Study, which studied more than 20,000 men, those who consumed more than two dairy servings daily had a 34% higher risk of developing prostate cancer than men who consumed little or no dairy products. Several other studies have shown much the same thing. Scientists concluded that dairy consumption increases levels of insulin-like growth factor I (IGF-1) in the bloodstream. IGF-1 is a potent stimulus for cancer cell growth. High IGF-1 levels are linked to increased risk of prostate cancer and breast cancer.

The fact that dairy is deadly is never a popular fact. Every time I post about it on my Facebook page, hoardes of dairy lovers come out of the woodwork to give numerous examples of how they believe dairy is fine if it is: organic, local, raw, from a grass fed cow, from the happy cows on the big ad campaigns, you name it. I get the occasional "my grandma grew up on a dairy farm and drank 5 glasses of milk a day and lived to be 110".  Anecdotal stories aside, science is science, and there is a mountain of scientific evidence on the dangers of dairy. (See links posted below) So why do so many people feel scared, threatened and afraid to hear the truth about dairy?

DAIRY CONTAINS NATURAL OPIOIDS THAT GET YOU ADDICTED JUST LIKE HEROIN

Yes. You did hear that correctly. Dairy contains substances called casomorphins, which are protein fragments derived from the digestion of the milk protein casein. Casomorphins have an opioid effect, just like heroin or oxycontin or morphine. In fact, opioids are among the world’s oldest known drugs. Dependence can develop with ongoing use, and will almost always lead to withdrawal symptoms when you try to quit. Opioids are known for their ability to produce a feeling of euphoria, so it's not really about using willpower. The minute you consume more dairy, you once again experience altered brain neurotransmitters that keep you coming back for more.

In my many years of experience in the Health and Wellness Industry I can tell you hands down, that dairy is one of the hardest addictions to quit. That's because it is not about willpower. It's about recognizing that it is a full blown addiction and having the willingness to quit cold turkey. As with all addictions, THERE IS NO SUCH THING AS MODERATION. A heroin addict in recovery doesn't say "Well, I'll only use heroin on Christmas and Thanksgiving" or "I'll only use heroin when my family is visiting because they all use it and I don't want to hurt their feelings or seem judgmental about their deadly habits" or "It's my vacation and I need to use heroin to enjoy it, but once I come home, trust me, I'm going on a juice fast." So why is there an opioid in dairy?

IN ORDER TO GET FAT, BABY COWS NEED TO BE ADDICTED TO THEIR MOTHER'S MILK

It is a well established fact that there is one purpose for cow's milk: to make baby cows get fatter. It is a beautiful thing in mother nature, that she created these addictive substances in the milk in order to keep the calves coming back for more. Kind of like you and I - as human babies, we too were addicted to our mom's breast milk (if we were lucky enough to have been breastfed) until we were weaned. Ideally, we were weaned when we were able to feed ourselves and obtain our nutrition from whole foods. It was at that point that our addiction came to an end. However, millions of people have gotten themselves hooked and addicted to the breast milk of another species -- cows. The lengths people will go to to keep up this addiction can pretty extreme.

GO COLD TURKEY

The best way to get over an addiction to dairy is to quit. Period. Stop eating dairy. Lowering your fat content overall will be an incredible health-affirming act, but of you need to use some foods to help you out of your addiction then switch to plant based fats which are not addicting in the physiological sense. You can use a coconut oil spread instead of butter, coconut or cashew ice cream instead of dairy, avocado on a sandwich instead of cheese. And for dessert?

EAT SOME CAKE!

This cake is one of many on my website and in the RawganicVegan Meal Plans  which are loved by eaters of all types! This cake is actuallyvery low in fat as it is nut free, but it is also one of the easiest cakes you can ever make! You can lower the fat even more if you wish simply by leaving out the top chocolate layer. I highly encourage you to try these recipes, eat when you are hungry, stop worrying about calories and focus on intake of tons of produce, and before you know it you will no longer be a cheese addict. Enjoy!

BASE LAYER

  • 1 cup oats, ground into a flour
  • 1 cup Medjool dates, pitted
  • 1/3 cup shredded coconut
  • 2 tbsp Matcha green tea powder

BANANA LAYER

  • 8 very ripe frozen bananas
  • 1 tablespoon Non-Gmo soy lecithin
  • 1/2 cup coconut milk (can substitute with almond or soy milk or any non-dairy milk of choice)
  • 1 teaspoon organic vanilla powder

RASPBERRY LAYER

  • 2 cups fresh raspberries
  • 6 very ripe frozen bananas
  • 1 tbsp Non-Gmo soy lecithin
  • 1/2 cup coconut milk
  • 10 Medjool dates, pitted (soaked if not super fresh and plump)

CHOCOLATE LAYER

  • 1/2 cup raw cacao powder
  • 1/3 cup coconut oil, melted
  • 1/3 cup maple syrup

DIRECTIONS:

BASE LAYER: Mix all ingredients in the food processor until combined. Press into a springform pan lined with parchment. That's it. See? I told you this would be easy. You can use any glass pan too, like a square pyrex dish or any dish really. Just be sure you line it with parchment, or wipe some coconut oil on it so it doesn't stick. The bottom layer is date based so it is very sticky. Put in the freezer while you make the banana layer.

BANANA LAYER: Mix all ingredients in a high speed blender until smooth. I use my Vitamix. I tried it in the food processor and it didn't go as quickly. Vitamix it is! Pour over the bottom layer, and put it back in the freezer.

RASPBERRY LAYER: Mix all ingredients in a high speed blender until smooth. Pour it over the banana layer and stick it back in the freezer while you make the chocolate layer.

CHOCOLATE LAYER: Mix all ingredients in a bowl with a fork until smooth. Pour over the raspberry layer. Freeze for two hours before serving. Voila! Yummy cake.

*You don't need too much time for freezing in between making the layers since frozen bananas are the base.

**  A note on the non-Gmo Soy Lecithin. I use Healthforce Nutritionals Lecithin in this and many other creamy recipes. It is one of the most important supplements for raw or high raw vegans, as it is a perfect source of choline and inositol which can be challenging to get in a diet that contains no eggs. Soy-lecithin nutritionally supports healthy cholesterol and triglyceride levels, cardiovascular health, nerve function, brain function, liver function, memory, and fat burning. It also helps with beautiful hair and skin, and is a GREAT fat burner, while at the same time imparting a very creamy texture to desserts like this one.

And for more research on dairy and it's dangers, SEE:

Dairy food may be the most potent factor in the development of breast cancer. Source: Paolo Toniolo et al., "Calorie-Providing Nutrients and Risk of Breast Cancer," Journal of the National Cancer Institute 81:278-86, 1989

J. Karjalainen et al., "A Bovine Albumin Peptide as a Possible Trigger of Insulin-Dependent Diabetes Mellitus," New England Journal of Medicine 327:302–7, 1992.

Huncharek M, Muscat J, Kupelnick B. Colorectal cancer risk and dietary intake of calcium, vitamin D, and dairy products: a meta-analysis of 26,335 cases from 60 observational studies. Nutr Cancer. 2009;61(1):47-69.

Luopajärvi K, Savilahti E, Virtanen SM, Ilonen J, Knip M, Akerblom HK, Vaarala O. Enhanced levels of cow's milk antibodies in infancy in children who develop type 1 diabetes later in childhood. Pediatr Diabetes. 2008 Oct;9(5):434-41.

SMOOTHIE SMACKDOWN: 5 HEALING SMOOTHIES

Sometimes we just need some fresh new ideas to keep us inspired to eat well. There are so many pressures in our daily lives that sometimes eating becomes our last priority. The great thing about keeping your refrigerator filled with produce each week is that you can always combine things that taste good to you, and you don't always have to follow a specific plan or recipe. But I know many of my clients tell me they sometimes stare into the refrigerator at some of their healthy foods, and nothing is really inspiring them, and they end up making an unhealthy choice.

That is the true value of getting new and inspiring ideas about juices, salads, soups, and smoothies. All vehicles that can deliver a huge dose of phytonutrients. Most of you know, raw juices are the absolute best way to bathe your cells in dense nutrition. Smoothies on the other hand, are high fiber full meals. Be cautious about what is going in your blender. Sometimes you see smoothies with names like "skinny smoothie" or "weight loss smoothie", and the recipe will contain a couple of cups ofnut milk, nut butter, nuts or seeds. I've even seen some that actually have all of the above! That's clearly not a weight loss smoothie in any universe, so I caution you on those high fat versions.

I created a whole book of dessert smoothies, called Cake Shakes, and you can download it for free any time you're in the mood for a delectable, delicious dessert shake that won't ruin your health!  It contains 30 of your favorite cakes and pies turned into healthy shakes. But make no mistake, they are treats, desserts, and should be enjoyed sparingly. For our every day health and healing of the body, digestion, metabolism, and weight, we should be keeping our fat to a percentage that hovers between 10 to 15 percent of our total daily calories.

I have 5 amazing smoothie recipes here for you to keep in your arsenal. They are healthy. They are low fat. They will help you get nutrients in, and crowd out other food options.

CREAMY ORANGE IMMUNE BOOSTER

  • 2 frozen bananas
  • 1 Tbsp Hemp Seeds
  • 1 orange, juiced
  • 1/2 cup coconut water

Health benefits: The immune system needs an adequate amount of protein, essential fatty acids and at least 11 vitamins and minerals that work together to keep the immune system healthy. Freshly squeezed orange juice is loaded with vitamin C, calcium, vitamin A, iron, all important for immunity. One medium banana contains 30% of the recommended daily amount of vitamin B-6, which is essential for the production of cytokines. Cytokines are proteins used for communication between cells involved in the immune response. Antibodies recognize foreign invaders and target them for attack by white blood cells.

HORMONE BALANCING STRAWBERRY SMOOTHIE

  • 2 cups frozen strawberries
  • 1 Tbsp Chia seeds
  • 2 dates, pitted
  • 1 cup coconut water

Health benefits: Chia seeds are rich in omega 3 fatty acids which are important for hormonal balance, among many other functions within the body. Strawberries are full of vitamin C which helps regulate the hormone cortisol when dealing with stress.

WEIGHT LOSS RADICAL RADISH SMOOTHIE

  • 2 cucumbers
  • 1-2 small radishes, include radish greens
  • 1 green apple
  • 1/2 lemon, peeled
  • 1 cup water

Health benefits: This low-sugar, no fat smoothie is a perfect recipe for weight loss and reducing bloating. Radishes and their leaves (which are actually the most nutritious part of the radish) are a significant source of calcium, iron, magnesium, folate, and vitamins A, C, K -- all nutrients that are necessary in a healthy functioning metabolism. Cucumbers are a natural diuretic that will help you flush toxins and thus reduce bloating. Green apples are a low sugar, nutrient dense fruit that contains pectin which has been shown to help control insulin levels and help your body burn fat. Lemon is a great aid to the liver, the organ responsible for a large percentage of detoxification within the body.

PAPAYA PINEAPPLE SKIN SAVER

  • 1 cup frozen pineapple
  • 2 cups frozen papaya (or 1 whole fresh papaya, seeds removed)
  • 1 cup coconut water
  • 1 tablespoon tocotrienols

Health benefits: Tocotrienols are one of the top supplements to take regularly. I've written extensively about them, but in short, they are rice bran solubles that do WONDERS for beautiful, healthy, glowing skin. You can read more about them HERE.  Pineapple and papaya are the powerhouse duo that contain high amounts ofvitamin C to help defend your skin against damaging free radicals. Vitamin C is a powerful antioxidant that is naturally found in the skin, so eating these P fruits can replenish your skin's stores. Vitamin C also helps your body produce collagen, a protein that helps keep your skin firm and elastic.

Banana Hemp Adrenal Smoothie

  • 2 frozen bananas
  • 1 Tbsp Hemp seeds
  • 1/2 cup almond milk
  • 2 teaspoons maca
  • 2 teapoons lemon

Health benefits: If you haven’t tried Maca, now is the time. A Peruvian root, ground into powder, maca helps your body create hormone-regulating enzymes. It’s a powerful, natural way to help your adrenal hormones normalize. Read more about it HERE.  Lemon helps hydrate the lymph system, and stimulates healthy enzyme function, which can help with body detoxification. High in potassium, lemon also helps the body relax and de-stress.

I hope you love these!

VEGAN 'BUTTER' PECAN FUDGY ICE CREAM PIE

One of my favorite ways to celebrate raw plant based foods is to create unique and delicious desserts that I can share with family and friends. The problem is that the majority of raw food desserts are filled with fat. They are usually predominantly nut based, and many have oil as well, which leads to the average piece of raw cheesecake having around 60 fat grams or more. Crazy, I know. Delicious perhaps, but not really worth it. I do have a few higher fat desserts that contain coconut or avocado, and my recommendation is always to limit the amount of those delectable bites. But what I TRULY love is to create tasty concoctions that can be consumed without having to even think about "size". I love to see my family dig into these creations with joy, knowing that every bit is contributing more and more to their health. The key to this pie is that the crust is nut free, there is zero oil, the ice cream is made with bananas, and even the fudgy layer is oil and nut free. It's hard to believe you can have a truly have a low fat "butter pecan fudgy ice cream pie". But you can. And here's how.

One of my favorite ways to celebrate raw plant based foods is to create unique and delicious desserts that I can share with family and friends. The problem is that the majority of raw food desserts are filled with fat. They are usually predominantly nut based, and many have oil as well, which leads to the average piece of raw cheesecake having around 60 fat grams or more. Crazy, I know. Delicious perhaps, but not really worth it. I do have a few higher fat desserts that contain coconut or avocado, and my recommendation is always to limit the amount of those delectable bites. But what I TRULY love is to create tasty concoctions that can be consumed without having to even think about "size". I love to see my family dig into these creations with joy, knowing that every bit is contributing more and more to their health. The key to this pie is that the crust is nut free, there is zero oil, the ice cream is made with bananas, and even the fudgy layer is oil and nut free. It's hard to believe you can have a truly have a low fat "butter pecan fudgy ice cream pie". But you can. And here's how.

BOTTOM LAYER/CRUST

  • 2 cups dried raw mulberries (I love Navitas brand)
  • 1 cup fresh Medjool dates (pits removed) If your dates are dry and wrinkly, you are going to need to soak them for 2 hours before, then drain the water, remove pits and use.
  • 3 tbsp coconut water (can substitute regular water)
  • 1 tsp Ceylon cinnamon

BUTTER PECAN ICE CREAM LAYER

  • 10 frozen super ripe bananas (only freeze bananas when totally speckled and soft)
  • 3 tbsp non-GMO soy lecithin (I use Healthforce Nutritionals) This ingredient is not "required" but makes SUCH a huge difference in the creaminess of the ice cream. It adds a depth of richness and true "buttery flavor". Not to mention that non-GMO soy lecithin is a KEY ingredient in fat burning, as well as supporting healthy cholesterol and triglyceride levels, cardiovascular health, nerve function, brain function, liver function, and memory.
  • 1/2 cup raw pecans, chopped into fairly big pieces
  • 4 tbsp coconut water

 

FUDGY LAYER

  • 1 cup Medjool dates, soaked 2 hours, drained and pits removed
  • 1/2 cup raw cacao powder
  • 1/4 cup (or more depending on how soft your dates are) coconut water (can use regular water)

I used a tart pan with a push out bottom for this pie, but you can use a springform pan or any other pan lined with parchment paper for ease of removal.

DIRECTIONS:

Process crust ingredients in food processor until all ingredients combine into a sticky ball. Press into bottom of your pan. Mix bananas, soy lecithin, and coconut water in your blender/Vitamix. DO NOT ADD THE PECANS TO THE BLENDER. Once your mixture is creamy, scoop it into a bowl and mix the pecans in with a spoon. Spread the ice cream layer over the crust and put it into the freezer. Clean out Vitamix, and then add your fudgy layer ingredients and mix until smooth like frosting. If you need more water, add only a little at a time. You want it to be thick and spread with a knife like chocolate frosting, not runny or too thin. Pull your pie out of the freezer and spread chocolate on top. Freeze for two hours and then serve! Enjoy this creamy, dreamy, fudgy, "buttery" pie.

WOW! 6 EASY RAW VEGAN SOUPS!

One of the things I strive to do for my clients and program participants is to provide all the tools you could possibly need to succeed. I know how challenging it is being a busy mom, homeschooling my kids and running a company, and on top of that trying to eat clean every day. That's why I designed a program where all you have to do is follow along, with over 230 slimming and fresh recipes in the RawganicVegan 66 Day Health Mastery Program.  In the last module, I provide people with checklists of my top favorite soups, salads, salad dressings, smoothies and juices, and even include a section with recipes to clean your home without toxins. Consider this post a sneak-peek at our Health Mastery Program! Enjoy!

RAWGANIC CURRIED RED PEPPER SOUP

2 large red bell peppers
1 apple, peeled
1 medium avocado
½ cup basil leaves
2 TBSP cashews
¼ cup onion, diced
2 cloves garlic
1 TBSP curry powder
Himalayan salt, to taste
dash cayenne
2 cups water (may need to add more to get to your desired consistency)

Blend all ingredients in blender until smooth.

 

RAW CREAMY BEET SOUP

¾ cup raw cashews
2 cups beets, chopped
1 cup carrots, chopped
2 TBSP Lemon juice
1 cup fresh tarragon (can substitute dill or cilantro)
½ cup onion, chopped
1 garlic clove, peeled
1 TBSP Tamari
1 tsp. Himalayan salt
1 cup water
Soak cashews for 2 hours and drain. Place all ingredients into the blender and blend slowly at first, and then increase speed and blend for 45-60 seconds until smooth and warm.

 

CREAMY RAWGANIC ASPARAGUS SOUP

1 bunch of asparagus, chopped
2 cups coconut water
1 cup coconut t milk
1 cup golden beet, shredded
1 avocado
2 Tbsp lemon juice
¼ cup fresh cilantro
1 tsp. Himalayan salt
1 TBSP. Herbs de Provence
Combine all ingredients in a blender, except for golden beets. Blend until smooth and creamy, then pour into bowl and stir in the shredded golden beets.

RAWGANIC SPICY PAPAYA SOUP

1 ¼ cups water
2 cups fresh papaya, chopped
2 cups spinach
½ avocado
1 tsp. lemon juice
1 tsp. cardamom
½ tsp. fresh or powdered ginger
½ tsp Himalayan salt

Combine all ingredients in a blender until smooth.

RAW MARRAKECH STEW

1 cup water
3 tomatoes, chopped
1 cucumber, peeled and chopped
1 zucchini, peeled and chopped
1 garlic clove
¼ cup onion, chopped
3 TBSP. Hemp or Macadamia nut oil
2 TBSP. fresh lemon juice
1 -2 TBSP. date paste (depends on your taste)
1 tsp. Himalayan salt
1 tsp. fresh ginger, grated
1 tsp. coriander
1 tsp cumin
1/8 tsp. cayenne pepper
1/4 cup fresh cilantro, chopped
1/4 cup raisins
1 extra tomato, diced

Blend all of the ingredients, except for the raisins and 1 diced tomato. After soup is creamy and smooth, pour into a bowl and then add the tomato and raisins.

 

WATERMELON SOUP

5 cups watermelon
2 cups mango, peeled and diced
1/4 cup lime juice
3 TBSP fresh mint, chopped
1 TBSP fresh ginger, minced
2 Medjool dates, pitted
1/4 teaspoon cardamom

First, in a food processor, place 3 cups of watermelon, 1 cup of mango and two dates. Blend until smooth. Dice remaining 1 1/2 cups of watermelon and 1 cup of mango into tiny pieces and add them to the puree. In a small separate bowl, combine the lime juice, mint, ginger, and cardamom. Add this to the previous mixture and stir well. Refrigerate for an hour or longer, then serve.

SOUPSLiana Shantisoup
IRON RICH CAROB SMOOTHIE

This is the perfect energy smoothie with satiating protein, healthy fat which helps your body absorb the iron in the molasses, and slow burning carbs. Not to mention it's totally delicious! It's an awesome morning smoothie because it will give you sustained energy without the jitteriness or crash you get from coffee. Carob is not quite as popular as cacao, but is a great complement to the diet, especially for those looking to lower bad cholesterol. But if you have a cholesterol issue, skip the coconut milk in this recipe and use coconut water instead. Those with cholesterol issues want as low fat as possible.

Carob contains Gallic acid that works as an analgesic, anti-allergic, antibacterial, antioxidant, antiviral and antiseptic. Carob also improves digestion and contains24 polyphenol compounds, 26 percent of which were flavonoids, plant-based compounds with powerful antioxidant properties. It also contains a significant amount of the antioxidant compounds myricetin and quercetin.

INGREDIENTS

  • 1 cup coconut milk
  • 1 frozen banana
  • 2 tbsp organic carob powder
  • 2 tsp organic, unsulphured blackstrap molasses

Blend until smooth and enjoy! Top with coconut flakes if desired.

RawganicVegan Chili

Raw chili can have so many amazing variations and the taste combinations are endless. I like things easy and quick, especially in the summer when we are fairly busy with activities. This raw vegan chili is incredibly easy and you can swap out any of the ingredients for something you have in your house already. Although walnuts are my personal favorite for this chili, if you don’t have walnuts you can use almonds, pecans, or macadamia nuts. You can swap out portobello and use shiitake or crimini instead. You can definitely increase the amount of jalapeno if you like it hot, but with our kids we general keep it on the mild side! Enjoy!

  • 1 cup soaked walnuts
  • 1 cup carrots
  • 1 med portabello mushroom
  • 1 minced red bell pepper
  • 1/2 onion, minced
  • 1  jalapeno, minced without the seeds
  • 1 cup sundried tomatoes, soaked (reserve 1 cup soak water)
  • 1 large tomato
  • 4 Medjool dates, pitted
  • 3 T chili powder
  • 3 cloves garlic
  • 2 t Himalayan salt
  • 2 tsp. cumin
  • 1/4 cup fresh cilantro (can use 1 T dried cilantro)

Put the walnuts and the carrots into a food processor, and process until well mixed. Don’t over process. Place into a large bowl and set aside. Mince the mushroom, red bell pepper, onion, and jalapeno. Add this to the bowl. In a Vitamix or other high powered blender, add the sundried tomato, tomato, dates, chili powder, garlic, salt and cumin and blend until you have everything well combined and liquefied. Stir this mixture into the bowl with the existing ingredients, add the fresh cilantro and mix well. You can serve this chili over cauliflower “rice”, made by simply chopping a head of cauliflower and pulsing it in the food processor until fine and grainy like rice. Top with avocado slices, fresh raw corn off the cob, and a dash of cayenne pepper for an extra spicy kick. Enjoy! This is one of our family’s favorite raw meals.