Yes, we all eat three times a day…hopefully. But in between those meals, we all want a snack (I know I do!) Clients were always asking me for healthy snack options and so was (and still is) my husband, so here’s a good choice. As all of you HLifers (those of you reading and living the HLife) probably already know, we are big fans of whole sea veggies. Maryl and I like nori very much (she went for a three-day period of eating nothing but variations of homemade vegan sushi). I love to reinvent the nori wheel, so I took this amazing sea vegetable and ran with it.

My requirements when it comes to snacks are: delish, nutrish, gluten-free, no refined sugar, whole foods, and high in fiber. So, when I thought snack, my mind said: nori (love) + curry (delish) + almonds that are a breakdown-at-a-slower-rate whole food (nutrish) = long lasting energy and satisfied taste buds. A winning combo. Watch out, vending machines filled with junk – here come the amazing raw almond curry nori sticks!

Prep: After having soaked the almonds for 4 hours, peel the shell off (just squeeze, it will come right off after soaking). Throw away the shells, which contain a little bit of toxins. In a food processor, place the almonds, walnuts, sunflower seeds, and grind them all until they are very finely chopped and mixed. In a medium mixing bowl, pour the nut mix from the food processor. Add the rest of the ingredients and blend well with a flat wooden spoon.  Take a nori sheet (with the lines going straight in front of you) and cut it into three long sheets. Turn them sideways with the glossy part at the top and place the curried almond mix along the first line. Roll it up like the picture above, and before you finish rolling seal the end (on the inside) by adding a little bit of water with your finger. Fnish rolling them up and they will seal right up with the bit of moisture from the water on the nori. VOILA.

You can cut them in half and eat them right away or put them in the fridge in a sealed container for later. Some people put them in the dehydrator but the more you eat foods that are not dehydrated the better, they take to much water away from your body and this means you will have to be diligent about drinking lots of extra water lest you want dry skin.

Note: If you want to change the flavor to Mexican, Italian, Thai or any other cuisine style, use your fave organic spices instead of curry powder to give this snack the taste you love. Once you are knowledgeable about nutrition don’t be afraid to have fun with meal preparations by being creative and adding your own twist to this or any other recipe.

Nutritional Info: First of all, almonds are the only alkaline nut and technically a seed,  which is why they have so much nourishment. Almonds are high in monounsaturated fat, which actually helps lower your LDL-cholesterol and reduce your risk of heart disease. Besides the healthy fats, almonds also contain a hefty amount of Vitamin E, an extraordinary antioxidant that keeps your skin youthful, relieves symptoms of arthritis (and other inflammations), reduces the risk of prostate cancer in men and can inhibit the the growth of breast cancer cells. Also, 1/4 cup of almonds contains 99 mg of the mineral magnesium. The body contains over 300 different enzymes that require magnesium in order to function; this mineral also relaxes your nerves and muscles, builds and strengthens bones and keeps your blood circulating smoothly. The language of the Universe and Nature is symbols, and a walnut looks like a brain…nuff said. Walnuts are 60% to 70% omega-3 fatty acids (the body does not manufacture it), which contribute to the promotion of better cognitive function, have anti-inflammatory benefits, and give neurons quality oil for better communication from neuron to neuron. Walnuts also have an antioxidant compound called allagic acid. This compound supports the immune system and it seems to have several anticancer properties. Sea veggies like nori are an excellent source of iodine. Iodine is essential for the production of thyroid hormones that regulate metabolism in every cell of the body and play a role in virtually all physiological functions.  Nori is also rich in Vitamin K, folate (prevents birth defects), magnesium, iron and calcium, and the B-vitamins riboflavin and pantothenic acid. It is also a fat and cholesterol-free food, and a good source of Vitamin C.

]]> http://hlifemedia.com/2010/05/hkitchen-curry-almond-nori-sticks-snacks/feed/ 9 http://hlifemedia.com/2010/04/almond-brazil-nut-milk/ http://hlifemedia.com/2010/04/almond-brazil-nut-milk/#comments Wed, 21 Apr 2010 07:00:34 +0000 Silvie Celiz http://hlifemedia.com/?p=4558 Nut Milk by HLife Photography

At some point in history a distorted idea came about: the concept of cow’s milk for human consumption. It’s a very silly thing to observe that the human species is the only mammal that drinks another mammal’s milk. Why? Ignorance, media brainwashing, billion dollar industry, because your parents told you and their parents told them., etc… Here at HLife, we encourage and empower individuals to question and research the what, when, why, how, and where of things, especially when it comes down to two very important questions: Does my body need this? and What does my body – or do my cells – actually need?

The confusion of drinking acid-promoting cow’s milk is still around due to the heavy misleading information from the milk industry, stating that people need cow’s milk for bone health. But the truth is that cow’s milk has too much protein for the human body (have you seen cow’s bones?) and it actually leaches calcium out of our bones. Our blood is very alkaline and it needs to stay that way. When the body ingests too much protein, it acidifies the blood therefore needing to leach  the alkaline mineral calcium out of our bones in order to balance the acid in our blood  and maintain the slightly alkaline pH of blood. You heard it, cow’s milk actually increases your risk of osteoporosis (all of this is not new – Dr. T Colin Campbell, nutrition expert, discusses this in our interview with him, as well as all of the issues with cow’s milk in his best-selling book, The China Study). Also, milk is usually pasteurized in order to kill bacteria, but this process also kills the enzymes that help breakdown the gigantic amount of protein in the substance. The human body doesn’t need the amount of protein cow’s milk contains. Are we calves? No. Do we need to build massive cow bones?  NO. You like milk?  The replacement and solution to the distortion is right here: NUT MILK.  Nut milks are super easy and quick to make; they are also high in minerals, good fats and enough digestible protein for a human’s body not to get acidified by an excess of protein but to get the nourishment and healthy amount of amino acids it needs. Want more calcium?  Eat your dark greens, hijiki, broccoli and sesame seeds. And now, we’d like to welcome you to liquid mineral heaven:

Prep: Soak the nuts in separate bowls for 4 hours. Rinse with filtered water and put them in a blender.  Add the water and blend at high speed for about 2 minutes. Over a large mixing bowl set your nut milk bag or cheese cloth and pour the blender mixture slowly. Once it is all poured into the nut milk bag or cloth, squeeze the rest of the liquid out with your hand (this is the real milking process, right in your kitchen). Rinse your blender with filtered water and pour the nut milk back into it. Add other ingredients, blend and serve.  If you want chocolate milk add 1 teaspoon of organic raw cacao powder. (I don’t even want to tell you what cow’s chocolate milk is made of…nasty.)

Nut milk usually keeps for about 3 days, forcing you to drink it fresh (as it should be).  When I buy bottled water, it’s usually in a glass bottle; I keep the bottles and when I have leftover nut milk I pour it into the large glass bottles and it goes in the fridge. Always give it a shake before you drink it.

Also, when I make fresh nut milk in the morning, I usually don’t add any ingredients to it because I use it for my morning ultimate smoothie. But if I’m going to have it in the fridge for a period of three days, I do add the lecithin in order to keep it fresh and not coagulated. Usually, I don’t add any natural sweetener because it tastes so great on its own that I don’t think it needs any, and that’s why I say it’s optional. Experiment in your kitchen and come up with the perfect nut milk recipe for you and your family. Creativity and finding the right balance of tastes that suit you best are part of meal-making.

Note: I usually soak my nuts the day before, rinse them and store them in glass jars for the next morning.  When I wake up, I make fresh, tasty and nutritious nut milk super quickly.

Nutritional Info: For this milk, we used two nuts: almonds and Brazil nuts. This combination is what I like to call “mineral heaven”. In HLife, there is always a nutritional reason for pairing certain foods. Almonds are the only alkaline nut, extremely high in manganese (aids in calcium absorption) and heart disease-reducing Vitamin E. Almonds are also rich in magnesium, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body.  It also contains the important electrolyte mineral potassium, involved in nerve transmission, maintaining normal blood pressure and proper heart function. Almond is antioxidant heaven, providing the body with about 20 potent antioxidant flavonoids to keep you young and glowing. It is also a monounsaturated fat, which the International Journal of Obesity and Related Metabolic Disorders suggest helps you lose weight. Brazil nuts are outrageously loaded with the immune-boosting mineral selenium, which most diets lack. The vital antioxidant glutathione is only made by the body and its synthesis depends on how much selenium is available. According to the National Institutes of Health: “selenium deficiency may contribute to development of a form of heart disease, hypothyroidism, and a weakened immune system.”  Selenium has been known to be crucial for fertility in both men and women and is also needed for thyroid function.  A powerful detoxifier, selenium removes heavy metals and has protective effects against aging and disease. Besides containing other essential minerals, Brazil nuts are also extremely high in amino acids.

Food Recycling: Save the nut meat after you squeezed the bejesus out of it, and come up with a veggie mix combo to make raw patties/burgers, like we did with the Raw Yam Nut Burger.  Then put them in the dehydrator for a few hours, and voila!! You got tasty, healthy and protein-packed nutty burgers!

I know what you must be thinking: “Kelp what?” You heard me, sea algae and raw noodles got married! I got curious about kelp noodles very quickly one day lunching at my favorite eatery, LifeFood Organics, in Hollywood. They make a delicious kelp noodle pesto, among many other nutritious and delicious meals.  I wanted to experiment with kelp noodles because my family and I are big pasta (whole grain, gluten-free pasta, that is) and sauces type of people, but since I mostly prefer eating raw (80% on a raw plant-based diet), I thought it would be another great way to enjoy my raw sauces that called for noodle-pairing and not have to use the cooked quinoa pasta. It’s also a great way to switch it up from veggie noodles. This is a quick, once-in-a-while dish you can prepare on a busy and hot day ’cause its so refreshing – and the heat is coming!

Prep: Marinate your kelp noodles overnight in olive oil to make the texture soft.  Julienne all your veggies finely and not that long in length; set them aside.  Drain your kelp noodles from the olive oil, place them in a mixing bowl and keep the olive oil for future use.  Add the veggies to the mixing bowl with the kelp noodles. In a food processor, add the tahini, lime, garlic, green onion, water, Himalayan salt and blend until smooth and creamy. Taste the sauce and experiment by tweaking the proportions of the ingredients to your liking. I love it limey and some people like it more garlic strong, so play around to find what works for you. That’s what creative, fun meal preparation is all about. Anyway, once the sauce is to your liking, add it all to the veggie/noodle mixing bowl with a spatula, add the mint leaves and mix well. Enjoy!

Nutritional Info: First and foremost, I have to note that kelp noodles, although classified as raw because they are said to have been dehydrated under 100 degrees, are still a processed food because this is not their original state. In other words,  it is not a whole food because its outer skin is removed, hence the processed part (and not looking green like kelp algae actually does). Eating kelp noodles is like eating an apple without the peel, sun-dried, made into powder, mixed with warm water and sodium salt extracted from the cell walls of brown seaweed (which I’m still not sold on), and finally dehydrated into a noodle form. So, yes, it is considered raw and we may still get some benefits from it, like alginates and minerals. The alginates found in kelp may have a soothing and cleansing effect on the digestive tract and this makes kelp noodles easier to digest.  Feel free to use other type of noodles like homemade raw veggie spirals or whole grain noodles like quinoa/brown rice pasta, as I can vouch for their health benefits and not exactly for the kelp noodles.  But, as I experiment and research more on this, I’ll report back to all of you, amazing beings. On another note, the creamy green onion tahini sauce is very rich in calcium, which is needed for growth and bone density, plus it keeps the heart pumping, muscles moving, and nerves communicating. Garlic stimulates immune functions, restores physical strength, reduces risks of cardiovascular disease and cancer.  Green onion contains a substance that prevents the formation of blood clots,  also lowers blood pressure and cholesterol levels. Red bell peppers have loads of antioxidants that keep us and our cells young, thriving, and radiant. Next pasta dish, I’ll take it to the next level and use unprocessed whole foods sea spaghetti.  Who knows, maybe I’ll even make the noodles myself.

Note: When eating dehydrated foods, remember to drink more alkaline water than usual, as they will leach the water from you to reinstate their natural hydrated state once inside our bodies.

When a salad is 80% of your meal – a portion from which we are expected to get loads of vitamins, minerals, complex carbs, phytonutrients, a variety of amino acids and good fats – a few leaves with two wheels of veggies on top just won’t cut it. My expectations are higher, and I aim to succeed in nourishing my body with the proper nutrients in order to maintain my optimal physical health.  One of my pet peeves is what I call “petty” salads.  This is the salad that is mostly made up of some leaves (for fluff), a couple of tomato wheels (if we are lucky to get more than one), a cucumber slice and one thin ring of onion chopped in half, or maybe a couple of carrot shavings. Not only is this a weak attempt at a salad, it is unfortunately a sad reality that most of us get served when out to dinner at a restaurant (or let’s be honest, at many persons’ dining tables). That needs to change. Although my salads are always nutrient dense, in this hearty, real meal salad, I decided to focus on antioxidant count, protein density and iron absorption in particular.  Let’s do this.

Prep: In a large salad bowl and in no particular order, start adding all ingredients (produce) as you dice them. Wash and dry parsley and leaves well, then chop and add to salad bowl. Sprinkle the Himalayan salt first, then the lime on top for better flavor results, and then the oil. Combine all ingredients by mixing thoroughly for about a minute. The trick in the flavor is in dicing the veggies so finely that the flavors blend really nicely, and in spending a good amount of time mixing them well with the dressing. If the salad is served for day time, I recommend doing 3 cups of spinach and 1 cup of red leaf lettuce, and if its night time,  stick to the original recipe. Lettuce has a relaxing effect that preps you for a good night’s sleep and spinach has the energizing effect you want during the day. It is important to know which time of the day to have which leaf. Enjoy!

Nutritional info:

• ❊ Bell peppers: Loaded with vitamins C and A, these colorful star veggies are filled with antioxidants that protect you against free radicals that cause huge damage to your cells.  Their vitamin and mineral content also reduces risk of cardiovascular disease, promotes eye and lung health, lowers risk of cancers, and protects against rheumatoid arthritis.

• ❊ Pecans: Rich in Vitamin E, an antioxidant, which inhibits oxidation of blood fats and prevents heart disease. Out of all the nuts, pecans have the highest antioxidant amount, which means they may decrease the risk of cancer, and neurological diseases such as Alzheimer’s. Pecans also contain plant sterols, which are known for their ability to lower cholesterol. They are also a high-quality source of protein, and contain more than 19 vitamins and minerals including folate, calcium, phosphorous, zinc, several B vitamins and 60% of their fat is monosaturated.

• ❊ Raisins: A rich source of a trace mineral that is critical to our health – Boron provides protection against osteoporosis, and macular degeneration. Raisins are a good source of iron and when we pair them up with a high vitamin C food like bell peppers and tomato, it allows the iron absorption to be optimal.  Also, raisins must always be bought organic because they are on the top 12 pesticide foods list, and  to avoid sulfites that are added to conventional raisins.

• ❊ Red onion: Good source of chromium, an essential mineral necessary for the formation of Glucose Tolerance Factor, a compound that regulates the body’s use of glucose and helps to balance blood sugar. Chromium regulates hunger, reduces cravings, and helps protect DNA and RNA. Onions have been shown to reduce cholesterol levels, risk of heart disease and a variety of cancers.  Also contains  the antioxidant quercetin, which supports gastrointestinal health. Onions boost bone health, and contain anti-inflammatory and anti-bacterial capacity.

• ❊ Sprouts: Amazing source of rich protein. While meat is 19% protein, clover and pea sprouts are 26% protein and broccoli sprouts are 35% protein. Pea sprouts contain all the essential amino acids, they are rich sources of vitamins A, C and E and the minerals calcium, iron, and phosphorous. Clover sprouts are rich in phytochemicals, in particular genistein which is protective against cancer. Clover contains naturally occurring plant estrogens helpful with PMS, menopause, and fibrocystic disease and contains vitamins A, B, C, E and K, the minerals calcium, iron, zinc, magnesium, phosphorous, and trace minerals carotene, as well as chlorophyll. Broccoli sprouts contain 50 times more sulforaphane (the amazing cancer-fighting phytochemical) than fresh broccoli.

• ❊ Avocado: Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients such as alpha- and beta-carotene as well as lutein. Avocados contribute vitamins, minerals and phytonutrients, which are thought to help prevent many chronic diseases.

• ❊ Radish: High in dietary fiber, Vitamin C, Folate, Potassium, Riboflavin, Vitamin B6, Calcium, Magnesium, Copper, and Manganese.

• ❊ Parsley: Parsley contains three times as much Vitamin C as oranges, twice as much iron as spinach, is rich in vitamin A and contains folate, potassium and calcium.  Also, it is recognized for its cancer-fighting potential. Parsley is particularly helpful in treating kidney and bladder inflammations, irritable bladder, and edema.

• ❊ Spinach: For nutrient content check out Spinach profiled as an HFood.

• ❊ Cucumber: Excellent source of iodine, an essential mineral for the functioning of the thyroid gland, promotes skin, nails and hair health and assists the body in utilizing fat, protecting it against obesity. Rich in Vitamin E (the muscle vitamin), nourishing cells, strengthening capillary walls, improving circulation and healing of damage tissue. High water and collagen content.

• ❊ Heirloom Tomato: High in Vitamin C and potassium, which helps to stimulate your immune system. Tomatoes contain the antioxidant and anticancer agent lycopene, which gives them their bright red color. They also contain p-coumaric acid and chlorogenic acid, which can block the formation of nitrosamines that can destroy DNA and cause cancer.

• ❊ Udo’s oil with DHA: DHA is an omega-3 fatty acid that is essential for the proper functioning of our brains as adults, and for the development of our nervous system and visual abilities during the first six months of life. A vegetarian (algae-derived) source of unrefined DHA that supports heart health, cognitive function, and eye health.

• ❊ Lime: Alkalinizes the body and preps the it for digestion by aiding in the release of hydrochloric acid.

• ❊ Himalyan salt: Containing all of the 84 elements found in your body, promotes healthy pH balance in your cells, particularly your brain cells. Promotes blood sugar health and helps to reduce the signs of aging, assists in the generation of hydroelectric energy in cells in your body and aids in absorption of food particles through your intestinal tract.  Is also rich in magnesium, a very important mineral for the optimization of neurotransmitter function, is very alkalinizing to the body, works as a natural laxative, and  is used by the pituitary master gland as part of  its regulation of parathyroid, adrenal, and thyroid function. I use the brand Ultimate  Superfoods Himalayan Crystal Salt, which states its high magnesium content.

When we talk about a powerful nutrient-dense meal to start out your day energy-fueled and mentally prepared, we call upon: Our ultimate smoothie. And, yes, this smoothie is also the perfect replenish-and-repair drink to have after a great workout, filled with nourishment for your body and mind.  Because breakfast is the most important meal of the day, the one that will kick start, support and carry out the performance of  your mind and body, this ultimate smoothie is the perfect candidate for the job. In the morning, we must be sure to provide our mind and body with enough of the right nutrients to generate cellular energy, handle stress, and ensure efficient work performance, communication and understanding with the external and your own internal world.  So, the focus of this smoothie is cellular and brain (mind) nutrition.  Let’s get started:

Prep: Place all ingredients in blender, add pure drinking water or homemade nut milk and blend until very smooth.  I make Brazil nut milk because they contain a very high amount of the mineral selenium. Selenium is one of the most important elements in protecting against cancer, improves immunity and it is a very powerful antioxidant that works to neutralize free radicals from causing cellular damage.

Nutritional Info:

• ❉ Banana: Rich in potassium which promotes bone health, is an essential mineral for maintaining normal blood pressure and heart function.  We use this as a natural sweetener, making the dairy-free smoothie creamy and rich.  Bananas also help activate the cells that compose the stomach lining, making them produce a thicker protective (mucus) barrier against stomach acids. Eat them not too ripe nor too green.

• ❉ Berries: Strawberries blueberries and raspberries are all brain foods. They are all mineral-dense, powerhouses of antioxidants that also keep your memory sharp.  Blueberries benefits include urinary tract health, mental alertness and visual support; they have also been called a superfood  that aids with memory retention.  Raspberries  have a whopping 8 grams of fiber in one cup and contain ellagic acid (also in strawberries) that fights cancer cells without damaging healthy cells.

• ❉ Bee Pollen: One of our featured HFoods, we call it “Nature’s Perfect Food”. Find out why.

• ❉ Lecithin: Used for mental clarity, lecithin is the form of Phosphorous that the brain needs in order to absorb this mineral.  It protects cells from oxidation, supports the circulatory system and keeps many brain functions including memory, in top shape.  All neuron activity requires phosphorous in the form of lecithin.

• ❉ Chlorella: A powerful combination of amino and nucleic acids, B vitamins, Omega- 3 and -6 fatty acids, a variety of minerals and Vitamins C and E for mental clarity and sharpness.  It has the highest amount of chlorophyll then any other plant, balances blood sugars, improves mental vitality and multiplies your T-cells times four, strengthening your immune system. This powerful superfood has a range of nutrients to release the energy you need throughout the day. Chlorella is a popular HFood here at HLife, learn why.

• ❉ Dulse: Rich in iron, this red algae is loaded with essential minerals and almost all B vitamins, including Vitamin B12, C, A and E.  It is particularly high in iodine, a metabolic mineral very important for the thyroid and a variety of different gland and brain function.  Also has the highest frequency of all essential minerals, is a controller for calcium metabolism and protects the brain by destroying toxins in the blood before it passes the blood brain barrier.

• ❉ Spirulina: This blue-green algae is a complete protein (65 to 71% protein) with all 22 amino acids, the entire vitamin B family including B-12 (with more than liver), naturally chelated minerals, and essential fatty acids like gamma linolic acid (GLA, the only food source other then chlorella and mother’s milk). It is easily digestible for rapid and long-range energy.

• ❉ Ceylon Cinnamon: Regulates blood sugar, fights E.coli bacteria, lowers LDL cholesterol, fights against candida overgrowth, has anti-clotting effects, anti-cancer cells, reliefs arthritis pain, is a great source of manganese, fiber, iron, and calcium.  One study found that simply smelling cinnamon boosts cognitive function and memory.

• ❉ Flaxseed: High in fiber (cleans your intestines, promoting bowel regularity), and absorbs excess liquid, protecting the digestive tract; has omega-3 fatty acids and phytochemicals called lignans, which regulate hormone balance and have antioxidant properties.  Also helps to reduce total blood cholesterol and LDL cholesterol levels, which may help reduce the risk of heart disease.

]]> http://hlifemedia.com/2010/03/hkitchen-the-ultimate-smoothie/feed/ 2 http://hlifemedia.com/2010/02/rawnola-the-real-breakfast-cereal/ http://hlifemedia.com/2010/02/rawnola-the-real-breakfast-cereal/#comments Wed, 17 Feb 2010 19:48:39 +0000 Silvie Celiz http://hlifemedia.com/?p=3437 Raw Granola by HLife Photography

Breakfast is the most important meal that get your day started. We always have a very nutrient-dense vegan-raw smoothie in the morning, but we also need variety. Cereal in a box with “fortified” synthetic stuff (or granola with added sugar) makes me think of Soilent Green. Has anyone seen that movie? Well, not on my clock will I ever consider breakfast, something that hasn’t been freshly prepared by my hands or feed my unborn children jokes like sugar-coated breakfast from a cardboard container.

I can live without the cereal and milk combo for breakfast forever because I believe the body needs more nutrients than the few contained in that to create cellular energy for the day. That is also why I don’t drink – or need – coffee. But my husband, from time to time, has these mental associations of cereal/milk breakfast (from childhood, I guess, and he doesn’t drink cow’s milk, ’cause he is a human, not a calf) and I have to give him a nutritionally dense alternative to prevent him from coming home with some box of cereal and vegan milk (also from a box). Box, box, box… CRAZY.  SAY “YES” TO WHOLE, FRESH FOODS. The best foods for human consumption hands down are living foods. In the morning, we need a balanced blend of complex carbohydrates, quality protein, and good fats in order to make cellular energy, combined with plenty of minerals, vitamins, antioxidants, etc.  So I came up with a Rawnola  (raw granola) that meets our nutritional requirements optimally, and that also happens to be gluten-free and delicious. It’s very easy to make, as long as you have a dehydrator and food processor (standard equipment for a vegan-raw kitchen).

Why stop there? Make some fresh, vegan-raw, mineral-rich nut milk! We serve our rawnolawith freshly made nut milk,(nut of your choice: almond, Brazil, coconut..), which takes five minutes to make. Voila!!! Start your day super powerful and filled with energy. Coffee who? Fortify this!

Prep: Place the apple, dates, lemon juice, lemon zest, honey, vanilla, cinnamon, and salt in a food processor, and blend until completely smooth. Transfer this mixture into a medium mixing bowl.  After draining and rinsing the nuts, add them to the food processor and roughly chop them in a few quick pulses.  Add them to the first mix (dates and apple mix), add the raisins and ground flaxseed and combine all ingredients well.

Spread the rawnola mixture on a Teflex-lined tray of your dehydrator and dehydrate at 105°F for 8 hours. Then, flip the rawnola over and continue dehydrating for another 6  to 8 hours or until it is to your liking.  If it’s crunchy, it’s ready. Some people like soft and bendable (easier on the teeth). It’s up to your preference. When its ready, break it into small pieces and, once cooled, place it in an air-tight container and keep in the refrigerator.  Keeps for about two weeks.

We like to serve it with fresh nut milk and diced strawberries, bananas and blueberries. Enjoy!

Nutritional Info: By soaking the nuts, we activate their own enzymes, making them a pre-digested food.  Nuts are very rich in protein and by making them a pre-digested food, they automatically become quality protein because  of their easy digestibility.  Nuts also contain good fats that lower LDL-Cholesterol and reduce your risk of heart disease (the silent killer in America), fiber to keep your intestines clean, and complex carbohydrates to stabilize your blood sugars level, which makes them a perfect food to create cellular energy (which is what we need in our morning breakfast).  Nuts like almonds, pecans and walnuts offer a variety of vitamins and minerals that your brain needs for mental balance and your body needs for cell regeneration. Don’t be afraid of the high fat content in nuts, this is the “good” fat you actually want. A study published in the International Journal of Obesity and Related Metabolic Disorders that included 65 overweight and obese adults suggests that an almond-enriched low-calorie diet (which is high in monounsaturated fats) can help overweight individuals shed pounds more effectively than a low calorie diet high in complex carbohydrates.

Pumpkin seeds are also very high in protein. Cinnamon is anti-microbial, anti-clotting, aids in blood sugar control and keeps the candida down. It’s scent boosts brain function.  The wonder that is the apple was discussed in a previous HFood, so check that for its nutritional content. Raw honey (to me) is a superfood, filled with enzymes, vitamins, minerals, etc.  Lemon zest and juice are alkaline to the body and aid in digestion by stimulating the release of hydrochloric acid.

Now that’s what I call a good breakfast.

The all-American favorite: The burger. In Peru, I was brought up eating meals that almost always consisted of soup, salad, and some sort of entree (usually accompanied by rice) that was not encased in bread – and I loved it. I married an amazing American man who is not into grilling (one of the reasons why he is perfect for me), but he does like a mean ole sandwich (or vegan burger) with the works from time to time. He used to want to buy those veggie burgers that come in a box, but after tasting these raw yam-nut burgers, his answer to boxed burgers was: “Never again.” Why on Tera (Earth) would we eat a frozen food that has been in a box for who knows how long, and with all those crazy, processed, unhealthy ingredients, most of them being names of MSG in disguise? Meals = fresh, real, whole food, not heated chemicals from a box. My husband also realized that a sandwich is not a complete meal, or what you would call nutritionally dense nourishment for your body, and that making fresh, whole food meals would be the standard in our home. So, in my efforts to accommodate his likes and customs as well as mine, I came up with a fresh, whole-foods, vegan-raw burger that is nutrient-dense, super delicious, and filled with enzymes for easy digestion.  Now everyone is satisfied, happy, and healthy!

Prep: This recipe calls for two major vegan and live foods kitchen tools: a food processor and a dehydrator. The investment is worth it. Blend all ingredients in a food processor using the S-blade until the texture resembles a pate.  With a 1/2 or 1/3 of a cup (whichever is your preferred size) scoop out individual portions, shape into patties (burgers) and place in the dehydrator sheets. Dehydrate at 118° for 8-10 hours.  Flip patties over after 4 1/2 hours and keep dehydrating. Check at 8 hours, as depending on how thick or thin you made them, they could be ready. Once they harden enough, serve with all the accompaniments you love! Refrigerate any leftovers in an air-tight container. Keeps for 2 days.

We like to serve our burgers open-face, with some freshly baked nine-grain bread, red leaf lettuce, live ketchup (not the syrup stuff – check labels) or organic Dijon mustard, sauteed mushrooms, raw red onion slices, heirloom tomato slices, and garnished with some kind of sprout.

Nutritional info: Nothing but a wealth of great nutrition here! Between the cashews, walnuts and pumpkin seeds, this vegan-raw burger is very rich in protein. Pumpkin seeds are best known for their concentration of zinc and very high iron, calcium, and phosphorus content. They are used in the treatment and prevention of male prostate problems. Walnuts, which look like a brain, aid in growth, reproduction, and, of course, brain functioning (Mother Nature made things look the way they do for a reason!)  A definite brain food, walnuts contain the highest amount of Omega-3s of any nut, which studies have shown boost our mood and lower rates of depression. Cashews have been featured as an HFood, be sure to check out their amazing nutritional content. Loaded with Vitamin A, yams are very high in fiber, and a rich source of powerful antioxidants, especially beta-carotene. They also have cancer-fighting properties and a great amount of a powerful anti-inflammatory agent called quercetin. Celery contains phytochemicals called phthalides that relax muscle tissue in artery walls, which increases the blood flow, making it a great food for treating high blood pressure. It is also a great source of silcon, which can help renew joints, bones, arteries and all connective tissue. If you thought the goodness stopped there, celery also contains phenolic acids, which have been shown to block the actions of prostaglandins, which are known to encourage the growth of cancerous tumors. I ask you: Can an animal carcass burger compete with that? Didn’t think so.

]]> http://hlifemedia.com/2010/02/vegan-raw-yam-nut-burger/feed/ 8 http://hlifemedia.com/2010/01/hkitchen-cleansing-fruit-salad/ http://hlifemedia.com/2010/01/hkitchen-cleansing-fruit-salad/#comments Mon, 11 Jan 2010 14:00:41 +0000 Silvie Celiz http://hlifemedia.com/?p=2725 Fruit Salad by HLife Photography

In the detoxing spirit of January, we thought we would remind you of a great breakfast option and its benefits:  fruit salad. Fruits are always best in the morning because of their fructose (natural sugar) content that gives us the energy we need (instead of getting a quick pick-me-up from acid-forming caffeinated coffee) slowly, because their fiber makes the breakdown process slow down. Fruits are rich in antioxidants, water, vitamins, and minerals. Their high water and fiber content makes them very cleansing for the body.  The difference between fruit salads depends on the fruit combination, how well it is mixed, and if the produce is organic. I’m 150% convinced that organic produce tastes way better then conventional, and since the purpose of eating is NUTRITION, we definitely prefer the organic stuff rich in nutrients versus the nutrient-depleted conventional produce. (Refer to our Why Organic? post)

Combination is key; you want to mix and match just the right balance of alkaline-forming fruits with very little acid-forming stuff. Foods that are acid-forming in the body leach calcium from your bones in order to balance your blood and keep it slightly alkaline.  Also, fruits should not be eaten with proteins because fruits are digested so easily and quickly that, if you mix the two, these carbohydrates will ferment in your stomach waiting for the proteins to breakdown, which will take a lot longer unless the proteins are already in amino acid form (protein in amino acid form: bee pollen, chlorella, spirulina). One thing crucial for both taste and avoiding acidity is to make sure the fruit is ripe enough – not too ripe, not to green either. Just right. For example, sometimes people say that they are allergic to bananas.  If a banana is still not quite ripe and you eat it, it will upset your stomach by creating acidity.  If it is too ripe, its natural sugar count becomes way too high (makes a perfect sugar replacement for a vegan cake or banana bread), and it will give you an allergic skin or throat reaction. But a banana that is just ripe enough will not give anyone a bad reaction. OK, let’s check out my run-by fruiting recipe:

Fruits to peel: Banana, mandarin, and kiwi. Do not peel the beautiful red skin of the apple cause that’s a great source of fiber and it is where all the youth-providing antioxidants are. Cut the banana in circles, each mandarin into slices, and dice the kiwis and the apple. As you cut the fruits, put them in a medium mixing bowl. Add the blueberries, then the vanilla and the freshly extracted apple juice.  If you are going to use bottled apple juice, PLEASE make sure that the only ingredient is 100% fresh pressed juice from whole ripe certified organic apples. DO NOT buy a juice that has any added sugar or any added anything OR that is not organic.  Apples are in the top 12 pesticide list (see post Food Pesticides). Once ready, toss and mix the salad very throughly, over and over until you start seeing the banana wheels get a little smaller and juicy from all the other fruits.  Then you are ready to eat!!

Special Note: If a fruit salad is too much natural sugar for you, try adding a pack of chlorella granules (about 3 grams).  Chlorella’s extremely high chlorophyll content will help balance the sugars.

NUTRITIONAL INFO:

❉ Blueberry: Classified as brain food because they keep your memory sharp!  They contain polyphenol compounds that actually turn on the communication from neuron to neuron. Daily intake of blueberries maintains your motor coordination and memory from deterioration, helps lower blood cholesterol and promote urinary health. A study at the University of Illinois showed wild blueberry having the greatest anticancer activity. It has anti-inflammatory compounds that help fight against cardiovascular disease and high antioxidant count eye health.

❉ Banana: Considered a cleansing and rejuvenating food. Low in calories and high in fiber. Each provides 4 to 5 grams of fiber, which we all know cleans out your intestines.  Has a nice amount of potassium (422 mg per medium banana), which helps the body maintain cell integrity, fluid electrolyte balance, and a steady heart beat.

❉ Mandarin: Really high in Vitamin A (helps keeps your eyes, mucous membranes, and skin moist), Vitamin C (protects our health, from cardiovascular, cancer, stroke, eye health and immunity to living longer), copper (acts as a catalyst in the formation of hemoglobin, the oxygen-carrying blood component, also acts as a powerful antioxidant on the body to remove free radicals and help prevent cell structure damage).  Also contains good amount of folate, which helps prevent heart disease and cancer.

❉ Kiwi: It has twice the Vitamin C of oranges, without the acidity factor! A decent source of magnesium, which is needed for more than 300 biochemical reactions in the body like regulating blood sugar levels. Promotes normal blood pressure and is involved in energy metabolism and protein synthesis. Kiwis also protect against cellular damage with their high antioxidant count.

❉ Apple: It is our Featured HFood, go check it out, its amazing!!

Sources: www.mayoclinic.com, National Institute of Health- Office Of Dietary Supplements, The Antioxidant Miracle by Lester Packer Ph.D. And Carol Colman, The 150 Healthiest Foods on Earth By Jonny Bowden Ph.D.

Image by Jesse Wight

This year and from here on, HKitchen will be featuring more RAW recipes to keep our cells nourished and young with antioxidant-rich veggies and our bodies slim from the intestine-cleansing veggie fiber! When we are making raw meals, it is extremely important that your veggies are organic. Because of the guidelines by which it is farmed, organic produce has a huge amount of nutrients, as nature intended, unlike the nutrient-depleted conventional produce filled with pesticides and the even worse genetically modified fossil fuel-based produce, like conventional corn and soy.  So, be sure to support organic farmers as much as you can. Also when eating raw foods, always remember to chew your foods thoroughly.  The purpose of chewing is to break down the cell walls of the veggies, which contain their own enzymes for better digestion, solar/photon energy captured by photosynthesis, and all the amazing nutrients needed on a molecular level – all ready. We can have access to all this amazing nutrition (in the true meaning of the word) by chewing very well and using our teeth as a powerful tool for breaking food down. As you chew, your will also release your own enzyme in your saliva, called amylase.  Amylase stars digestion of carbohydrates (it only breaks down carbohydrates, not proteins or fats) and converts starch and glycogen into simple sugars. So chew lots and buy organic.  Now, let’s go experience some nutrition and great flavor!!

This recipe came to me through my love for quinoa pasta dishes and salads. I spiked it with creativity and inspiration from other flavors. You might think, “hey wait a minute – where is the pasta? No flour noodles in here?” But, in the raw world, julienne vegetables in long and very thin noodle-style ARE considered pasta.  So here is to re-programing and replacing our flour pasta association with a new one: Seeing julienne vegetables as pasta! This tasty and nutritious dish is very simple to make and even easier when you have the right tools. I’m super excited because my in-laws gave me an AMAZING, professional, heavy-duty mandoline slicer for my birthday!  A mandoline is a great friend when eating raw dishes, but don’t worry, if you don’t have one, you can julienne veggies by hand. Anyway, I’m getting hungry again thinking about this deliciousness of a meal, so let’s get to it.  The organic ingredients are:

Place all the julienned veggies (carrot, red bell pepper, red onion, radish, and cucumber) in a medium bowl, add the Udos oil, and set aside.  To make the sauce, use a four-inch glass mixing bowl, add the finely chopped garlic, the juice of the lime, the raw sesame tahini and the sea salt, blend well, then set aside while the garlic cold-cooks with the lime.  In another four-inch glass mixing bowl place the chopped pecans, add the agave or maple syrup and blend.  Add the pecan mix and sauce to the julienned veggies and toss to mix thoroughly, blending all the ingredients well. Taste and add more sea salt, if needed.  Serve on a bed of spinach and enjoy!!!

Micronutrients Information: Carrots, bell peppers, and radishes, are an excellent source of dietary fiber, which cleanses out your intestines. This meal contain tons of vitamins and minerals, especially a substantial amount of:

• ❁ Vitamin A: Fat soluble vitamin involved in formation and maintenance of healthy skin, hair, and mucous membranes, proper bone growth, tooth development and reproduction.

• ❁ Beta carotene: Highly pigmented (red, orange and yellow), it’s considered a provitamin because it can be converted into Vitamin A. They posses antioxidant properties which are in charge of preventing cell damage and are known for contributing to anti-aging.

• ❁ Vitamin C: Water soluble vitamin necessary for the body to form collagen in bones, cartilage, muscles and blood vessels. Aids in the absorption of iron.

• ❁ Vitamin K: Is necessary for normal clotting of the blood.

• ❁ A rich amount of Folate: Plays a vital role in DNA metabolism, gene expression and repair.  Deficiencies of folate are associated with cancer risks. Required for the synthesis of several important amino acids (proteins).  It is also one of the three key requirements for synthesis of methionine, which we need for many biological reactions, including keeping our homocysteine levels down, which decreases risks of cardiovascular disease.

• ❁ Lutein & Zeaxanthin: The only two carotenoids from in the retina and lens of the eye. may help slow the development of age-related macular degeneration and cataracts.

• ❁ Choline: An essential nutrient that is involved in proper cell signaling, nerve impulse transmission, lipid (fat) transport and metabolism.

• ❁ Phosphorous: formation of bones and teeth. It plays an important role in the body’s utilization of carbohydrates and fats and in the synthesis of protein for the growth, maintenance, and repair of cells and tissues. It is also crucial for the production of ATP, a molecule the body uses to store energy.

• ❁ Calcium: Mayor structural element for your bones and teeth.  Plays role in mediating the constriction and relaxation of the blood vessels, nerve impulse transmission and secretion of hormones like insulin.

• ❁ Magnesium: Involved in more then 300 essential metabolic reactions like energy production, synthesis of essential molecules (DNA, RNA, Protein), transports potassium and calcium across cell membranes, important for wound healing and cell signaling. This list can go on and on…

• ❁ Potassium:  An essential mineral and electrolyte fluid with 30 times more concentration inside the cell, which is critical for nerve impulse transmission, muscle contraction, and heart function.

Sources: www.nutritiondata.com, www.mayoclinic.com, pi.oregonstate.edu, www.nlm.nih.gov