Health Bites

 

The Raw Food Advantage

 Weight-loss Key #3: Eat more nutrient-dense raw fruits, vegetables, soaked and sprouted nuts, as well as grains and legumes, soaked and cooked.

 

Green Smoothie

The best calcium supplement available!

1 cup fresh pineapple

large handful fresh parsley

6 strawberries, fresh or frozen

pineapple juice or water, enough to blend

Blend until smooth.

 

Raw Butternut Squash Soup                                                                  Makes 1 quart. 

 You won’t believe how colorful, vibrant and delicious this soup is!

2 cups butternut squash, peeled, seeded and cubed

1 mango, peeled and cubed

2 cups orange juice

¾ cup coconut milk

½ cup water

2 tablespoons raw honey or 5 dates

dash of salt

Blend all ingredients until smooth. Serve immediately with a dollop of coconut milk.

 

Kale Salad                                                                                                    Makes 8 cups.

Colorful and calcium-rich, this salad keeps well in the refrigerator for several days, and the raw kale is surprisingly tender.

1/3 cup fresh lemon juice

3 tablespoons Bragg Liquid Aminos

1/3 cup water

½ teaspoon garlic powder or 1 large clove, pressed

1 teaspoon onion powder

7 cups fresh, raw kale, finely chopped

4 scallions, chopped

1/3 cup raw, soaked or sprouted sunflower seeds

½ cup red bell pepper, diced

1. Combine first five ingredients in a jar and shake to make the dressing.
2. Toss kale, olives and scallions in a large bowl. Pour the dressing over the salad and stir to mix. Allow to marinate about an hour or overnight.
3. Just before serving, add the sunflower seeds and red bell pepper.

Ranch Dressing                              Makes about 1½ cups.

 Fresh lemon juice is best when it comes to salad dressings, especially this one.

¼ cup raw sunflower seeds

¼ cup sesame seeds (or tahini)

¼ cup tablespoons lemon juice

3 tablespoons fresh onion in chunks

1 large clove garlic

¾ teaspoon salt

2/3 cup water

½ teaspoon dill weed, dried or fresh

2 teaspoons parsley flakes, or fresh

1. Soak sunflower and sesame seeds overnight. Drain water.
2. Combine all ingredients except dill weed and parsley flakes in a blender and blend until smooth.
3. Add herbs and blend again for about 5 seconds. Will thicken when refrigerated.

 

Sprouted Lentils

Soluble fiber of lentils increases 300% in 3-4 days in sprouted seeds, compared to the dried seed. (Soluble fiber helps lower LDL cholesterol, blood pressure, blood sugar and regulates insulin levels.) Lentil sprouts also contain Vitamins: A, B1, B2, B3, B5, B6, B12, B15, B17, C, K, choline, folic acid, inositol, boron, calcium, copper, iron, magnesium, molybdenum, phosphorus, potassium, selenium, sodium, sulphur and zinc.

1½ cups dry lentils (3 cups sprouts)

1 medium onion, chopped

½ red bell pepper, chopped

3 cloves fresh garlic, pressed

1½ tablespoons Bragg Liquid Aminos (or to taste)

2 teaspoons olive oil

1. Soak lentils in water overnight. Allow to sprout for 3-4 days, rinsing twice a day.
2. Steam onion, bell pepper and garlic in small amount of water for 2 minutes.
3. Add sprouted lentils and Bragg’s and steam, covered for 8-10 minutes.
4. Add olive oil, toss and serve. 

Happy Fudge 

Loaded with both omega-3 and omega-6, this fudge will give your mood a boost!

2 cups soaked walnuts

½ cup soft dates

2 tablespoons ground flaxseed

6 tablespoons carob powder

2 tablespoons raw honey

1 teaspoon vanilla extract

¼ teaspoon salt

½ cup chopped walnuts for garnish

1. Place in food processor all ingredients except walnuts for garnish, and process until smooth.
2. Press into small casserole dish or roll into balls. Sprinkle with chopped walnuts and press them into the fudge.
3. Refrigerate for a couple hours to allow fudge to become firm if desired.

 Note: soak walnuts 12 to 24 hours to release enzyme inhibitors so that they will be easier to digest and promote health.

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Key #2:  Whole Plant Foods Simply Prepared + EXERCISE

 Cheesy Bean Burritos

 Whole wheat tortillas

Refried beans, homemade or canned

Brown rice (optional)

Healthy Melty Cheese Sauce

Toppings: chopped spring onions, lettuce, tomatoes, green and/or red bell pepper, olives, salsa

Guacamole

Tofutti Sour Cream (optional)

Warm tortillas by wrapping in foil and placing in a 350^o oven for 10 minutes. Heat the refried beans and assemble burritos according to your preference!

 

Healthy Melty Cheese                                       Makes 3 cups.

This sauce so closely resembles a melted cheese sauce, you can fool anybody. Considering it is very low in fat and cholesterol free, it can be enjoyed often.

 ¼ cup rinsed, raw cashews

4-ounce jar pimiento, drained

1 tablespoon lemon juice

¼ cup nutritional yeast flakes

2 tablespoons tahini

1 teaspoon onion powder

¼ teaspoon garlic powder

3 tablespoons cornstarch

1¼ teaspoons salt

2½ cups water

1. Bring 1½ cups of the water to a boil in a saucepan.
2. Liquefy the remaining ingredients including the remaining 1 cup of water in the blender until smooth.
3. Pour blended mixture into boiling water and continue cooking until thick.
4. Serve immediately over broccoli, pasta, baked potato, toast, or use in a casserole.

 Split Pea Soup                                                              Makes 6 cups.

This high-fiber soup has almost no fat, yet is flavorful and satisfying. Enjoy it any time of the year.

2 cups dry split peas

7½ cups water

1 large onion, chopped

1 bay leaf

1 large carrot, sliced

2 stalks celery, sliced

1 clove garlic, pressed (opt.)

2 teaspoons salt

1. Sort and wash split peas. Cook the peas, onion and bay leaf with water in large sauce pan for about 45 minutes Bring to a boil on high, then reduce heat and cover.
2. Add remaining ingredients and simmer ½ hour more or until vegetables are tender.

Mom’s Chili                                       Makes 6 servings.

More time could be invested by using all fresh ingredients and cooking the beans from scratch, or you can make this version in 10 minutes, and it’s good!

1 cup onion, chopped

1 cup diced green pepper

1 cup vegeburger or cooked lentils

26.5-ounce can non-chunky style spaghetti sauce

16-ounce can dark red kidney beans

14.5-ounce diced tomatoes with juice

½ tablespoon “No Alarm” Chili Powder

½ cup water

1. Steam onion and green pepper in small amount of water in a large saucepan.
2. Add remaining ingredients and bring to a boil. Turn down and simmer for a few minutes.
3. Serve over brown rice, over a baked potato or in a bowl with whole wheat bread or crackers.

 Sweet & Sour SoyCurls                                         Makes 8 servings.

Preparation of this tasty dish is quick and easy as no pre-hydrating is necessary. In a matter of minutes, dinner will be on the table!

1 tablespoon olive oil or water

1 onion, chopped

1 bell pepper, sliced in 1-inch slices

8-ounce package SoyCurls (approx. 4½ cups)

2 tablespoon Bragg Liquid Aminos or soy sauce

1½ tablespoons brown sugar or Sucanat

½ teaspoon salt

1 tablespoon lemon juice

2 tablespoons nutritional yeast flakes

1. Add oil or water to skillet and sauté onion and bell pepper.
2. Add SoyCurls and the 3½ cups water and simmer for 10 minutes,
3.  Add seasonings and stir well. Simmer for 5 more minutes, stirring occasionally.
4. Serve over Baked Brown Rice.

 Baked Brown Rice                                     Makes 16 servings.

3 cups brown rice

6 cups water

1 teaspoon salt

1. Place all ingredients in a 9 x 13-inch casserole dish.
2. Cover and bake at 350^o for 1½ hours.

 

 

 

 

Carob Fudge Sauce                                Makes 1½ cups.

 Roma is an instant grain beverage which taste much like coffee. Adding it to this recipe makes the fudge sauce taste much like its look-alike, the much loved chocolate sauce. You’ll be amazed.  

3 tablespoons carob powder

¾ cup water

½ cup dates

1 tablespoon peanut or almond butter

1 teaspoon vanilla extract

1/8 teaspoon salt

1 teaspoon powdered coffee substitute (Roma or Caffix)

1. Heat carob powder, water and dates until dates are soft and carob mixture is glossy.
2. Combine this mixture with remaining ingredients in the blender and blend until smooth.
3. Store in refrigerator. Freezes well.

 

Strawberry Topping                                      Makes 1½ cups.

An excellent breakfast spread or topping for Tofu Cheesecake, garnished with fresh sliced strawberries. Easy to whip up, this topping can be enjoyed year round, as frozen berries work well.

2½ cups fresh or frozen strawberries

½ cup pitted dates or dried pineapple

1. Thaw strawberries if frozen. Purée the berries in a blender.
2. If dates are not soft, place in small amount of water and steam in the microwave or on the stove.
3. Combine with strawberries in the blender and blend smooth. Chill to thicken. Keep refrigerated.

 

Barbara Watson Paille        www.totalvegetarian.com