Tag Archives: vegetarian

Raw Girl’s Guide to Brasilia & Salvador

My time in Brazil was glorious! Got to put my partner dancing to the test, meet incredible people, and mostly importantly eat gloriously fresh food. Getting back to DC has me even more aware of food mileage – and determined to find fresher sources of produce. In Brazil not only did we have access to greens from the garden of our glorious host, I noticed much of the produce seemed fresher because a lot of it is grown in the local environment.

I was also pleasantly surprised to find a LOT of vegan options that had delicious food. Below are my top places to check out if you ever find yourself in Brasilia or Salvador. -XO

In Brasilia:

Acai Amazonia

I ate acai almost everyday, and tried a bunch of spots; but this one was hands down the best of them all. Another perk: if you are homesick they got American hip-hop and pop tunes on repeat.

 

 

 

 

 

 

 

 

 

 

 

Cannelle Veggie Co.

Can’t express how good these desserts were. Not only were they vegan, but they included very little to no sugar and also had gluten and soy-free options. Trying the vegan butter made from coconut oil and fermented seeds/nuts is a must!

Faz Bem

The coconut milkshakes are a must! This is a spin on a typical burger with fries joint, but if you are gluten-free or prefer to ditch the bread (like I do), they have an option to put their veggie burgers in a tapioca wrap. They also have a buffet full of vegan fare from morning to midday.

 

 

 

Nutri Vida

This spot is owned by Seven Day Adventists and has an amazing buffet full of vegan and vegetarian options. Best part is going back for seconds has never been easier. My favorite finds here: jackfruit pockets (YUM), and for dessert cupuacu creme.

Supren Verda

Really great buffet with more raw food options, all vegan, only a few dishes with soy. Has a lovely seating area and vibe, and is a great place to go if you want to eat clean and feel satisfied. I didn’t get a chance to try their desserts but they sounded amazing.

 

 

 

In Salvador:

Rango Vegan

I absolutely adored this place! My friends and I got to sit in a private area, and each day they have a prefixed Baina meal that is delicious and soy-free. The vegan chocolate strawberry tarts are orgasmic, so if you enjoy dessert don’t leave without one.

 

 

 

Sorverteria da Ribeira (for acai or ice cream)

We stopped by this ice cream spot with excellent reviews that was recommended by a local as a great place to get acai, and it did not disappoint. I also loved that it was near the water and away from the typical Salvador tourist spots.

Buffalo Cauliflower Wings!

I’ve recently fallen in love with cauliflower. I’ve always been more of a broccoli kind of girl, and felt a bit meh about cauliflower. But after realizing how versatile it is, coupled with the amazing nutritional profile it has, I found myself getting down with cauliflower regularly. One cup of cauliflower has a ton of fiber, 77% of the recommended daily intake of vitamin C,  along with vitamin K, B6, folate, manganese, magnesium, potassium, and phosphorous. You can use food processed cauliflower as a substitute for rice, roast a whole head of it in the oven and make a cauliflower steak, cut it up and add to stir fry or mixed vegetable dishes, or get down with cauliflower “wings.” I’m not a huge fan of fake meats or vegan processed meat products, so when I tried cauliflower wings I wanted to write a love letter to whoever had this genius idea. You can make these wings and use hot sauce for buffalo wings, or use barbecue sauce if you prefer that flavor. Below’s the recipe I used. It’s very simple and takes little to no time at all. -XO Raw Girl

Ingredients:

1 large head of cauliflower cut into chunky pieces (approx 4 cups))

1/2 cup of Almond, Hemp, Coconut, or any nut milk 

1 cup of Tapioca Flour 

1/2 Tsp Garlic Powder

1/2 Tsp Onion Powder

1/2 Tsp Salt

Several dashes of Cayenne Pepper (optional if you like extra spicy)

1/2 cup of Hot Sauce or Wing Sauce

2 Tablespoons melted Coconut Oil or Butter (if you are vegetarian)

 

Instructions:

  1. Preheat oven to 450 F and line baking sheet with parchment paper.
  2. In a large mixing bowl mix together dry ingredients: tapioca flower with all preferred seasonings.
  3. Slowly pour in nut  milk and whisk together until batter becomes smooth. If batter too runny add in a bit more of tapioca flour.
  4. Dip each cauliflower floret into batter and coat completely then place on baking sheet.
  5. Bake for 20 minutes until the batter has set.
  6. Mix together the melted coconut oil with the hot sauce or wing sauce, and toss the baked cauliflower into the hot sauce until each one is coated.
  7. Place back on baking sheet and bake for 10 more minutes.
  8. If you prefer crispier “wings” broil for 2-3 minutes carefully so you don’t burn them.

Serve & enjoy however you prefer! Add to wraps, salads, or eat as appetizers alone.  I made a non-dairy vegan ranch dressing to pair with my wings. Will share recipe soon!

Prep!!

Coated in Batter

 

All Done 🙂

P.S. Only a few more days to enroll in the summer edition of my 8 week transformative health program Staying Ageless 30+! If you are a woman 30+ Interested in staying fly until you are 99 or close to it, I want to talk to you. Sign up for a call with me HERE. And if you haven’t check it yet, you can watch my FREE webinar 6 Ways to Slow the Aging Process HERE.

Avocado Kale Pesto Sauce

Lately I’ve been on a mission to find simple healthy meals, with a hint of gourmet pizzazz that take 20-30 minutes or less to prepare in the kitchen. I’ve always been about that quick and easy meal life, but in the past months I’ve also become more aware that just because the meal is quick and easy doesn’t mean I have to sacrifice the quality of flavors included. Below is the recipe for an incredible avocado pesto sauce that is bursting with flavor and versatile enough to use for multiple dishes including: as a sauce for pizza, a creamy and delicious pasta sauce that can be paired with spiralized zucchini noodles or kelp noodles (recipes coming soon), or a delightful base for avocado toast— you can spread it on thick!  Anyone else out there about that quick and easy but gourmet life?

-XO Esosa E. AKA Raw Girl

 

Avocado Pesto Sauce

Ingredients:

1 whole ripe avocado 

1/2 cup water

2 Tablespoons olive oil

1/2 Tsp licorice salt or Himalayan sea salt

1/2 tsp local honey 

1 – 1.5 cups of Kale Pesto

Make your own pesto or use 1 container Trader Joe’s kale cashew pesto in this recipe. You can either make the Pesto first, separately, or throw all ingredients into a high speed blender and presto! You’ll have your sauce.

For Kale Pesto

Ingredients:

  • 3 Cups Kale packed
  • 2 Cloves Garlic
  • Juice from 1/2 Lemon
  • 2 Tsp Dried Basil or a few fresh basil leaves
  • 1/2 Tsp sea Salt
  • Black Pepper to taste
  • 1/3 Cup Extra Virgin Olive Oil
  • 1/4 Cup Pepitas (Pumpkin Seeds) or Roasted Pine Nuts
  • 2-3 Tbs Water

P.S. I’ve opened my schedule for the next two weeks to take free one-on-one calls. If you are a woman 30+ looking to stay fly til you are 99 or close to it, or someone who is in need of a health transformation, holla at your girl! I’d love to chat with you. You can sign up for a slot to have a call with me here: https://calendly.com/rawgirl

Healthy Living in a Toxic World – Episode 10: The Art of Living Long with Mimi Kirk

In this episode, we continue our discussion about longevity and speak to Mimi Kirk, an international speaker, health coach, raw food chef, and published author who is a living example and was voted PETA’s Sexiest Vegetarian over 50 in a nationwide contest in 2009.

We discuss:

  • Her journey and how she was led to the raw food diet
  • Supplements or specific foods that help one stay youthful
  • Daily rituals and habits that contribute to longevity
  • How lifestyle trumps genetics
  • How to overcome family and peer pressure when making lifestyle changes

& More!

IG TV Episode 6: African Superfoods – Injera / Teff Flour

Have you ever had Ethiopian or Eritrean food? If so, were you aware that injera the bread that usually accompanies most dishes is super healthy for you and rich in essential nutrients?  If you are completely clueless, this one’s for you boo.

Welcome to Health Bytes!

Most people are completely unaware that Africa boasts some of the worlds most powerful superfoods. Today I want to shine spotlight on injera, a sour dough-risen flatbread with a slightly spongy texture that is light brown in color and a  staple in Ethiopian or Eritrean cuisine. Injera can be prepared using variety of flours such as sorghum but most commonly used is teff which is a tiny super grain that has serious super powers. Genetic evidence has show than teff was one of the earliest plants domesticated and may have originated in Ethiopia and Eritrea between 4000 BC and 1000 BC.

So what makes injera a superfood? Injera is rich source of various essential nutrients including fiber, protein, and vitamins. It contains high amount of protein including all 8 essential amino acids, high amounts of vitamins A, C, K, many of the B vitamins, and a wide range of minerals including ( high amounts of iron and calcium, along with potassium, phosphorus, magnesium, and zinc). Injera made from pure teff is gluten-free making it  and suitable for consumption for people with Celiac disease or gluten intolerance. In 1996, the United States National Research Council characterized teff as having the “potential to improve nutrition, boost food security, foster rural development and support sustainable land care”.  Most Ethiopians hardly suffer from diseases like anemia, osteoporosis, and diabetes (Gamboa and Eriks 2008). Some scientists do connect this to the consumption of teff as a daily diet. Some researchers believe that the bioavailablity of iron in injera contributes more than the iron content of teff for the less incidence of anemia in Ethiopia

One serving of Injera has nutrients that boost circulation, maintain electrolyte imbalance, aids with blood coagulation, and maintains healthy eyesight. It contains 20-40% resistant starches and is low on the glycemic index so it will not leave you with an energy hangover and is actually a wonderful food for diabetics as it helps to maintain balanced blood sugar levels. The Antioxidant content in Injera acts to protect the cell damages from free radicals, decreases risk of heart disease and cancer.  Injera made from sorghum provides high level of minerals like magnesium (which is essential for stress relief), iron, and B vitamins like niacin and thiamin. To add to the laundry list of amazing health benefits of injera, consuming it improves digestion, reduces menstrual issues, improves bone health, supports proper growth and development, boosts the immune system, and the insoluble fiber detoxifies the body improving elimination of waste and toxins. Alongside powerhouse grains such as quinoa and spelt, teff should be acknowledged as a legit superfood as it is low in fat, sodium, high in fiber, and contains a nutrient profile that can help you lose weight, remain disease free, and optimize your health! If you don’t know, now you know.

I’m Esosa E. Clinical Nutritionist & Founder of rawgirltoxicworld.com, until next time, your wealth is in your health!

 

Healthy Living in Toxic World – Episode 8: The Benefits of Juicing

In this episode, we talk to Cherie Calbom, MS also known as “The Juice Lady,” a nutritionist and  published author of thirty five books who healed herself of chronic fatigue, fibromyalgia, and cancer using the power of juicing.

We discuss:

  • Diseases that can improve from juicing
  • Her personal healing journey using the power of juicing
  • How to begin juicing and what you need to start
  • Power ingredients to juice to help the body detox
  • What to do if you have no time to juice
  • Which foods you need to get organic for juicing

& More! Tune in and don’t forget to share.

Healthy Living in a Toxic World – Episode 6: Transitioning to a Vegan Diet

In this episode of Healthy Living in a Toxic World, we speak to Victoria Moran, a vegan lifestyle expert, author of Main Street Vegan, and founder of the Main Street Vegan Academy about how to transition to a plant-based vegan diet.

We discuss:

  • Myths about veganism including where to get protein
  • How to find a balance on a vegan diet
  • Tips to make transitioning easier
  • How to save money on a vegan diet
  • Where to find great vegan food when eating out
  • How to handle dating, social and family situations while vegan

& More! Tune in and don’t forget to share!

Podcast Episode 2: Plant-Based Diet

Episode 2 of Healthy Living in a Toxic World has been live for a week now, hope you have caught it! It was a real honor to have the opportunity to interview Dr. T. Colin Campbell, author of the China Study, and Founder of the T. Colin Campbell Center for Nutrition Studies at my alma mater Cornell University. You may have also seen Dr. Campbell in awesome plant-based focused documentaries such as Forks Over Knives.  Dr. Campbell and I discussed the wide range of diseases that can benefit or be healed just by switching to a plant-based lifestyle. One of the most interesting nuggets I took from our conversation was the origin of the protein myth. Dr. Campbell mentions that this idea that we need excessive amounts of animal protein actually started after a study on dogs (not humans) was published in the 1800s and showed that the animals were weaker with a lower consumption of protein. Crazy huh?

As you may know, as a nutritionist I believe in bio-individuality and that we all need to find the unique balance of foods that work for our bodies. That said, I do believe that EVERYONE can benefit from eating more plant-based foods, and eliminating processed foods. Take a look at your diet today, and see how you can add in more organic fresh fruits and vegetables whether it be including smoothies, juices, fresh salads, or additional sides.

To listen to the full conversation, subscribe to the podcast on Itunes, Spotify, or Google Play. Links below 🙂  -XO Esosa E, MS AKA Raw Girl

Subscribe on iTunes

Subscribe on Spotify

Subscribe on Google Play

Healthy Living in a Toxic World – Episode 2: The Benefits of a Plant Based Diet

In this episode of Healthy Living in a Toxic World, I spoke with Dr. T. Colin Campbell, author of the groundbreaking and best selling book The China Study who has spent more than 70 years researching the connection between diet and disease.

In this episode we discuss: 

  • The core benefits of a plant-based diet
  • Myths and misinformation about protein and where it all began
  • Diseases that can be prevented or healed with a plant-based diet
  • What nutrients need to be supplemented on a plant-based diet
  • What foods turn on cancer cells?
  • Is B12 deficiency really a big deal on a plant-based diet?

& More!

PlayPlay

The Art of Creating Healthy Rituals

pexels-photo-1389103

If you spend any time studying the world’s most successful and productive people or high performance athletes, you will discover that they all have many things in common. One specific common denominator is the ability to create and maintain healthy rituals that allow them to maximize their time, energy, and focus throughout the day. What is a ritual? Rituals are essentially habits that we can create and repeat over and over. What can make a ritual special is that they can become sacred. Just as religious ceremonies perform certain rituals, the daily actions you take over and over consciously or unconsciously are also affecting your daily life. When you take control and create rituals that feed your soul, you take better control of your destiny. Below are some steps to help you begin on your path to establishing rituals that feed your mind, body and spirit.

Baby Steps. You may have a very clear vision in our mind of who you want to be. The healthier version of you exercises every day, loves juicing, and is a meditation junkie. The reality is though you may be starting with getting in 1-2 workouts a week, 5 minutes of meditation, and simply remembering to eat our vegetables. Rather than get overwhelmed by how far you are from your grand vision, it’s important to begin where you are and take small actions. Start by writing down that grand vision –who you want to be at your best in all areas, and then make very small actionable goals that you can do daily for each. If you want to make time for meditation maybe you begin with 5 minutes, and then slowly increase in increments until you reach your goal.

Push through resistance with preparation. This is also known as stop saying YES to your excuses. When we are trying to make major changes, it can be easy to listen to that voice in our head that seems to come up with every and any excuse to not follow through. The hardest part of changes is pushing through resistance and showing up, until we get results. That may mean going to sleep in you workout clothes so you can roll out of bed in the morning and hit the gym, setting meal prep days on the weekends so your nutrition is on point during the week, creating a healthy snack drawer at work so you don’t give in to office sweets. Very often when we live a life that is ritual-free we are used to being at the mercy of our circumstances. Creating rituals empowers us, and preparation helps us honor the goals we set one day at a time.

Create accountability. We all need different levels of accountability to have success and you may think you can go it alone, but by doing so you may being doing yourself a disservice. Why? The power of minds in agreement is real, and it’s important to work with someone who knows more than you in a specific area so that your actions can be more effective. Every seen someone desperate to reach a goal and trying everything and anything, expending all their energy only to burn out when there is no progress? Take that same person and give them a mentor or coach who has achieved or knows how to achieve the goal and they almost get a “shortcut” blueprint to reach their goal faster, calmer, and with more laser focused energy. Accountability can also be created by including others in your ritual. Maybe you go with friends to yoga regularly, or set gym dates with your bff. Bringing others along makes you more likely not to forget and also makes the experience a social one.

Set Reminders & Notifications. In order for a ritual to become one, you need to repeat it often. That means scheduling in time daily or weekly, and making sure you show up nine times out of ten. When you start to prioritize your rituals and write them down in your planner and set notifications on your phone, you are more likely to remember to do them in the first place, and start hardwiring your brain to make it a habit.

Tracking & Journaling to Assess Impact. Tracking can feel tedious for some, but for others it serves as a gentle reminder of our success or failure with implementing new habits. It doesn’t have to be boring, as now there are apps on the iPhone to track almost anything from water intake to mediation. You can also make tracking fun by using gold stars or stickers in your planner. Make it festive so that you are celebrating the small daily wins. Beyond tracking, even more important is really taking note of how our ritual is slowly shifting our lives. One amazing way to do this is to journal daily and note any changes in the flow of your day, emotions, and overall energy. This allows you to look back and review how your new ritual is improving your life and gives you positive data to support continuing it, or adjusting to better suit you.

Choose Rituals that Bring Your Joy. Part of the way you can create lasting rituals is to actually incorporate things in our lives that you love to do. Your ritual should give you more energy, peace, or add to your emotional, physical, or spiritual wellness. As you practice them, it’s really important to stay completely present and focused on the joy they bring you, and in the space of gratitude that you have taken time out for yourself.