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The Easy Way to a Healthy, Vibrant You!

Energy Balls

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This is a super easy recipe that makes approximately 20 balls.
This recipe is raw and gluten free.
The only equipment that you need is a good food processor.

Remember to use organic ingredients whenever possible.

Ingredients:
2 1/2 cups almonds, ground to a fine meal in the food processor
1/4 teaspoon sea salt
1/2 cup dates, soaked for 20 minutes to soften
4 tablespoons coconut oil, melted (bowl in hot water method *)
3 tablespoons ground flax seed soaked in 9 tablespoons water for a few minutes
1/2 cup shredded coconut
1/2 cup dried cranberries or raisins or dried fruit of choice
1/2 cup raw cacao nibs or chocolate chips or chopped nuts of choice

Procedure:

  • If you have not ground the almonds to a fine meal yet, do this and add the sea salt
  • Add the dates and process until smooth
  • Add the coconut oil, the flax and the shredded coconut and mix well.  It should all be sticking together.
  • Now add the remaining ingredients and mix to your desired consistency.  If the mixture is too dry, try adding water, a teaspoon at a time.  If it is too wet, try adding more shredded coconut or more almond meal.
  • Put a tablespoon of the mixture in your hand and roll in to a ball.  Place on a large platter or cookie sheet or a container that you would store muffins in.  Continue to make the balls until all the ‘dough’ is used.
  • Place in the fridge for at least an hour to firm up.  Alternatively you could place them in the freezer for 30 minutes and then move to the fridge.
  • Enjoy and share!

*Bowl in hot water method…scoop coconut oil into a small bowl.  Place this bowl into a larger bowl filled with hot water.  Let sit until melted.  This could take about 15 minutes or so.

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Energy Balls
Author: 
Recipe type: Snack
Cuisine: Vegan
Prep time: 
Total time: 
Serves: 20 balls
 
Ingredients
  • 2½ cups almonds, ground to a fine meal in the food processor
  • ¼ teaspoon sea salt
  • ½ cup dates, soaked for 20 minutes to soften
  • 4 tablespoons coconut oil, melted (bowl in hot water method *)
  • 3 tablespoons ground flax seed soaked in 9 tablespoons water for a few minutes
  • ½ cup shredded coconut
  • ½ cup dried cranberries or raisins or dried fruit of choice
  • ½ cup raw cacao nibs or chocolate chips or chopped nuts of choice
Instructions
  1. If you have not ground the almonds to a fine meal yet, do this and add the sea salt
  2. Add the dates and process until smooth
  3. Add the coconut oil, the flax and the shredded coconut and mix well.  It should all be sticking together.
  4. Now add the remaining ingredients and mix to your desired consistency.  If the mixture is too dry, try adding water, a teaspoon at a time.  If it is too wet, try adding more shredded coconut or more almond meal.
  5. Put a tablespoon of the mixture in your hand and roll in to a ball.  Place on a large platter or cookie sheet or a container that you would store muffins in.  Continue to make the balls until all the 'dough' is used.
  6. Place in the fridge for at least an hour to firm up.  Alternatively you could place them in the freezer for 30 minutes and then move to the fridge.
  7. Enjoy and share!
  8. *Bowl in hot water method...scoop coconut oil into a small bowl.  Place this bowl into a larger bowl filled with hot water.  Let sit until melted.  This could take about 15 minutes or so.

10 Amazing Health Benefits of Coconut Oil

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I love the taste of coconut oil!  I could eat it by the spoonful, that’s how much I like it, but I know, everything in moderation.  I am thrilled that it is has some great health benefits and I want to share them with you.

coconut

Remember to look for Organic, unrefined, virgin coconut oil, even if you are only using it topically.  Our skin is a major organ and easily absorbs toxins from pesticides.  The brand that I use and recommend to my customers is Maison Orphee.

coconut oil

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Oodles of Spicy Noodles

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I made this easy, yummy raw ‘pasta’ dish the other night and wanted to share it with you.

When I prepared this, I was using my imagination and listening to what my body wanted to eat.  I encourage you to do the same.  Go with the flow.  Let your body guide you on this one.

The amounts listed here are approximately what I used.  I did not manage to eat it all as it was very filling.  I had enough leftover for lunch the next day.  I would consider making more than you can eat for this reason.  It is very portable for your lunch.

Oodles of Noodles

Oodles of Noodles

Ingredients:
pea tenders
2 or 3 carrots
1/2 cauliflower
3 celery
handful of arame, soaked
1 package wakame noodles or kelp noodles (I used a brand called Oodles)
2 Tablespoons tahini
1/4 teaspoon cayenne,  or more to taste (you may want to start with 1/8 teaspoon, taste it and add more if you wish)
1/2 lemon, freshly squeezed
pinch of sea salt
water, as needed
minced celery leaves or parsley

Procedure:

  • On a dinner plate, place the pea tenders as a base.
  • Using your ‘potato’ peeler, make thin strips of carrots, enough to make another layer.
  • Using a sharp knife, cut the celery thinly on the diagonal and make yet another layer.
  • Cut the cauliflower in bite size pieces and place around the edge of the plate.
  • Mix tahini, cayenne, lemon juice, sea salt and enough water to make a paste that is not too thick and not too runny.  If you make it too runny, add a little tahini at a time, until you get the right consistency.  Taste and adjust the salt or cayenne…that really means that you can only add more, not take away!  If it is too salty or too spicy, add more tahini, lemon and water.  You will have too much sauce but that’s ok because you can use it the next day for a different dish!
  • In a separate bowl, mix the sauce, the softened arame and the noodles together.  Place on the plate and garnish with minced celery leaves or parsley.
  • Devour!

Variations:
-Use vegetable noodles, such as zucchini, if you don’t have the wakame or kelp noodles.
-Use sunflower sprouts, cress or arugula instead of the pea tenders
-Try other combinations of vegetables…how about spinach, red cabbage, yellow pepper and cauliflower or red leaf lettuce, yams, daikon radish and parsley.  There are many more combinations of course.  Choose what you love!
-Instead of tahini, use almond butter and replace the cayenne with chinese 5-spice and finely grated ginger

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Oodles of Spicy Noodles
Author: 
Recipe type: Main Dish
Cuisine: Raw Vegan
Prep time: 
Total time: 
Serves: 2 servings
 
Ingredients
  • pea tenders
  • 2 or 3 carrots
  • ½ cauliflower
  • 3 celery
  • handful of arame, soaked
  • 1 package wakame noodles or kelp noodles (I used a brand called Oodles)
  • 2 Tablespoons tahini
  • ¼ teaspoon cayenne,  or more to taste (you may want to start with ⅛ teaspoon, taste it and add more if you wish)
  • ½ lemon, freshly squeezed
  • pinch of sea salt
  • water, as needed
  • minced celery leaves or parsley
Instructions
  1. On a dinner plate, place the pea tenders as a base.
  2. Using your 'potato' peeler, make thin strips of carrots, enough to make another layer.
  3. Using a sharp knife, cut the celery thinly on the diagonal and make yet another layer.
  4. Cut the cauliflower in bite size pieces and place around the edge of the plate.
  5. Mix tahini, cayenne, lemon juice, sea salt and enough water to make a paste that is not too thick and not too runny.  If you make it too runny, add a little tahini at a time, until you get the right consistency.  Taste and adjust the salt or cayenne...that really means that you can only add more, not take away!  If it is too salty or too spicy, add more tahini, lemon and water.  You will have too much sauce but that's ok because you can use it the next day for a different dish!
  6. In a separate bowl, mix the sauce, the softened arame and the noodles together.  Place on the plate and garnish with minced celery leaves or parsley.
  7. Devour!

Juicing Versus Blending

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Fresh Vegetable Juice

Fresh Vegetable Juice

I am often asked ‘Why do I want to juice?  Why can’t I just make smoothies?’  So I thought that I would share with you what I know about this.

Don’t get me wrong, juicing is great and blending is great.  You just may want to know the difference so that you can get the most benefit, when you need it.

Juicing

When you juice fresh fruits and vegetables, you, essentially, squeeze the liquid out of the produce and separate it from the pulp (the fibrous part).  You only drink the juice and usually you can use the pulp for other recipes.

The great thing about drinking the pure juice is that your body does not have to work to digest it.  The juice goes straight to the blood stream and all the nutrients are quickly absorbed there.  You could say that it is a liquid supplement!  Juicing breaks down the ‘box’ that some minerals are kept in and allows our body to get at it easier.  Fresh juice is a rich source of vitamins, minerals, enzymes and oxygen.   It is so wonderfully hydrating for your body as well, especially when you juice greens and sprouts.  Juicing helps our body easily get rid of toxins and other wastes.  A terrific way to start the day or enjoy a ‘pick me up’ or even end the day!

Blending

When you blend fruits and vegetables in a high speed blender, you get a nice smooth consistency and keep all of the fiber intact.  This is beneficial for easy bowel movements.  It is quick to prepare smoothies and for people who have difficulty chewing whole foods this would make eating them much easier.

For some people, juicing takes more time.  The clean up is the issue.  For me, juicing is more beneficial and it is worth it for me to juice and take the time to clean up.  When I drink a glass of green juice, I actually feel my body soaking it up.  It is incredible.

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Simple Raw Pasta with Pesto

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My lunch today was super simple and super delicious!

Simple Pasta with Pesto
I decided on raw pasta with pesto.  Very few ingredients are needed and this can be made in 10 minutes!  So simple!  So delicious! So healthy!  I like it!
Gluten-free?  Yes indeed!

Ingredients:

Choose organic wherever possible.

For the pesto:
2 cloves Garlic or more to taste or none
1 bunch Cilantro
½ cup Hemp seeds
½ Lemon, squeezed
½ tsp Sea salt
Water as needed
Olive oil as desired

1 zucchini (courgette)
Handful of grape tomatoes, sliced
Several raw olives

Procedure:

In a food processor, buzz the garlic into small pieces

  • Add cilantro, lemon and sea salt; buzz into small pieces
  • Add water and olive oil to desired consistency
  • Use a special tool to turn the zucchini into pasta (a spiralizer is a great tool-easy to find online- I bought a spirelli ) or use your potato peeler or julienne slicer to make thin slices and then cut those into strips.
  • Toss the zucchini with your desired amount of pesto, add the grape tomatoes and the olives.

Adventurous Variations:
-use parsley or basil instead of cilantro
-use soaked pumpkin seeds instead of hemp
-zucchini can easily be replaced with yams or carrots
-toss with other vegetables that you like, such as spinach, red onion, small pieces of broccoli, etc.

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Simple Raw Pasta with Pesto
Author: 
Recipe type: Pasta
Cuisine: Raw Vegan
Prep time: 
Total time: 
Serves: Serves 1
 
Choose organic wherever possible.
Ingredients
  • 2 cloves Garlic or more to taste or none
  • 1 bunch Cilantro
  • ½ cup Hemp seeds
  • ½ Lemon, squeezed
  • ½ tsp Sea salt
  • Water as needed
  • Olive oil as desired
  • 1 zucchini (courgette)
  • Handful of grape tomatoes, sliced
  • Several raw olives
Instructions
  1. In a food processor, buzz the garlic into small pieces
  2. Add cilantro, lemon and sea salt; buzz into small pieces
  3. Add water and olive oil to desired consistency
  4. Use a special tool to turn the zucchini into pasta (a spiralizer is a great tool-easy to find online- I bought a spirelli ) or use your potato peeler or julienne slicer to make thin slices and then cut those into strips.
  5. Toss the zucchini with your desired amount of pesto, add the grape tomatoes and the olives.

Morning Elixir

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lamai

I woke up this morning with a scratchy throat and a runny nose.  Not fun!  When this happens, I reach for my go-to morning elixir.  Super easy and excellent results!

Take the largest glass that you have and add the following:

  • juice from 1 or 2 organic lemons
  • cold water (fill to half)
  • boiled water that has cooled a little (fill the remaining half)
  • 1 teaspoon unpasteurized honey
  • 1 teaspoon Vitamin C crystals (1000mg), optional

Drink this fairly quickly, while it is still warm.  Drink another glass of warm water soon after.

I usually start to feel quite warm and often I start to sweat.  I get back in to bed and stay as warm as possible for about 30 minutes…or more, if you can.  At this point, I feel much, much better and continue with my day.

Of course, I ensure that I am drinking a lot of water, eating mostly fresh fruits and vegetables the rest of the day.  I will often repeat this drink later in the day.

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Chocolate Green Delight

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020-375x5001CHOCOLATE GREEN DELIGHT

Ingredients:
1 large mango
Several handfuls of fresh spinach or kale
2T raw cacao powder
1 tsp chia seeds or ground flax seeds(optional)
water as needed or fresh almond mylk

Procedure:

  •  In a blender, place items in order; mango, cacao, chia (if  using), and spinach
  •  Blend until smooth, adding water as needed or fresh almond  mylk
  •  Serve immediately
  •  Serves 1

Adventurous Variations:
-use pineapple instead of mango
-add fresh blueberries or raspberries
-add ½ tsp vanilla
-add 1 tsp maca powder
-add your favourite protein powder

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Chocolate Green Delight
Author: 
Recipe type: Drinks
Cuisine: Vegan
Prep time: 
Total time: 
Serves: 1 serving
 
CHOCOLATE GREEN DELIGHT
Ingredients
  • 1 large mango
  • Several handfuls of fresh spinach or kale
  • 2T raw cacao powder
  • 1 tsp chia seeds or ground flax seeds(optional)
  • water as needed or fresh almond mylk
Instructions
  1. In a blender, place items in order; mango, cacao, chia (if  using), and spinach
  2. Blend until smooth, adding water as needed or fresh almond  mylk
  3. Serve immediately
  4. Serves 1

Paté du Soleil

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IMG_0650PATE DU SOLEIL

Makes 4-5 cups

Ingredients:
3 cups sunflower seeds, soaked for 8-12 hours
½ cup lemon juice
¼-1/2 cup tahini (sesame seed paste)
¼ cup Braggs or 3/4  tsp sea salt or to taste
Chopped garlic to taste

Procedure:

  • In a food processor, process all ingredients until smooth
  • Store in a covered container in the fridge for up to 2 weeks

Adventurous Variations:
-Add 1 T minced ginger
-Add ¼ cup minced parsley or cilantro
-Add 1 tsp ground kelp or dulse flakes

Serving Suggestions:
Use as a topping on any tossed salad
Use as the filling of a nori wrap instead of the traditional rice
Use as the filling of a cabbage or lettuce leaf along with other vegetables
Delicious on rice cakes or crackers
Try it as a dip for vegetables
Serve it between cucumber slices; fill peppers with it or celery

This is simple to double for a big crowd and also to cut in half.

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Paté du Soleil
Author: 
Recipe type: Spread
Cuisine: Vegan
Prep time: 
Total time: 
Serves: 4-5 cups
 
Makes 4-5 cups
Ingredients
  • 3 cups sunflower seeds, soaked for 8-12 hours
  • ½ cup lemon juice
  • ¼-1/2 cup tahini (sesame seed paste)
  • ¼ cup Braggs or ¾  tsp sea salt or to taste
  • Chopped garlic to taste
Instructions
  1. In a food processor, process all ingredients until smooth
  2. Store in a covered container in the fridge for up to 2 weeks

NORI ROLL UPS

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IMG_0190NORI ROLL UPS

Ingredients:
Remember to choose organic whenever possible
2 Nori sheets
Avocado, mashed
Finely grated carrot
Thinly sliced red pepper
Large handful of greens (spinach, lettuce, mesclun mix, arugula, cilantro, parsley, watercress, sunflower or pea sprouts)(or a combination)
Cayenne pepper (optional)
Sea salt or dulse flakes (optional)

Procedure:

  • Lay nori sheet on the counter
  • Spread half the mashed avocado on ¾ of the sheet and the remaining on the other sheet
  • Sprinkle the avocado with a little cayenne and a little sea salt or dulse, if using
  • On top of the avocado, lay the carrot and red pepper on the bottom ½ of the sheet
  • Top with the greens
  • Roll up, either by hand or use a sushi mat.
  • Using a sharp knife, cut into bite-sized pieces.
  • Enjoy!

Adventurous Variations:
-replace the avocado with a raw seed paté (see Paté du Soleil recipe )
-add sundried tomatoes or olives

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NORI ROLL UPS
Author: 
Recipe type: Appetizer
Cuisine: Raw Vegan
Prep time: 
Total time: 
Serves: 2-4 servings
 
Remember to choose organic whenever possible
Ingredients
  • 2 Nori sheets
  • Avocado, mashed
  • Finely grated carrot
  • Thinly sliced red pepper
  • Large handful of greens (spinach, lettuce, mesclun mix, arugula, cilantro, parsley, watercress, sunflower or pea sprouts)(or a combination)
  • Cayenne pepper (optional)
  • Sea salt or dulse flakes (optional)
Instructions
  1. Lay nori sheet on the counter
  2. Spread half the mashed avocado on ¾ of the sheet and the remaining on the other sheet
  3. Sprinkle the avocado with a little cayenne and a little sea salt or dulse, if using
  4. On top of the avocado, lay the carrot and red pepper on the bottom ½ of the sheet
  5. Top with the greens
  6. Roll up, either by hand or use a sushi mat.
  7. Using a sharp knife, cut into bite-sized pieces.
  8. Enjoy!

The Powers of Sea Vegetables

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seaveggiesFor thousands of years, the  powers of sea vegetables have been used for happier and longer lives by prolonging life, preventing disease and granting beauty and health.  An excellent source for food and medicine, sea vegetables contain 10-20 times more minerals than land plants as well as plenty of vitamins that are important for our metabolism.  Some even remove radioactive and toxic metal wastes from our bodies.

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