Author Archives: rawgirl

Another #guiltless Thanksgiving pie recipe coming at ya! And believe me lady, this pecan pie is lit!

Ingredients:

2 cups pecans (soaked)

6-7 cups dates (soaked)

1 pre-made crust (whole wheat, spelt, or gluten-free)

1/2 cup organic oats (optional)

Grade B maple syrup

1 tsp coconut oil

Directions: Put the dates and nuts in separate bowls, pour boiling water over them and let soak for 15-20 min. While soaking, put your crust in the oven and brown for 10-15 min at 450. Pour the soft dates into a high-speed blender with ¼ cup of the water. Blend until you get a creamy, thick consistency. Add additional water if needed. Strain water from your soaked pecans. Use a frying pan and 1 tsp of coconut oil to brown your oats on low to medium heat. When the oats begin to brown, add in pecans and continue to toss mixture for 2-4 min. Turn off heat and drizzle maple syrup on the mixture. Pour your filling into the pie crust and spread evenly. Let cool and enjoy! 

Also check out @lazycatkitchen and @domestic_gothess for their take on a vegan pecan pie! XO

So you want to have a plant-based Thanksgiving, and might be like… How sway? Many of my clients have been asking me what to do over the holidays, and I know it’s a real concern for many, so here’s a few ideas to get you jump started if you want to eat a veggie Thanksgiving.

First, get you a dish or two that has some real substance and is filling to replace turkey. Some people get down with tofurky, a tofu based turkey substitute. If you are like me and don’t jive well with soy, here’s a few main dish ideas you can try:  

Lentil loaf (replaces a meatloaf), vegetable shepherd’s pie (@minimalistbaker has a great 1 hour recipe), stuffed vegetables – my favorites are stuffed acorn squash (@veganhuggs has a dope recipe), stuffed butternut squash, and stuffed bell peppers. You can stuff with a flavorful quinoa mix for an extra protein boost or couscous.

Once you have 1-2 main dishes, make as many side dishes as your heart desires. To name a few ideas: sweet potatoes however your mama made them, string beans with caramelized shallots, rosemary and garlic (recipe on my blog), roasted brussels sprouts with balsamic reduction, cauliflower mashed potatoes with mushroom gravy, and an epic kale side salad. You can still get you some cranberry sauce if that’s how you roll, and can also add unique flavorful side dips like butternut squash hummus or roasted red beet hummus (also check out @minimalistbaker for this recipe)

Add to all this a few desserts made using whole food ingredients — my go-to’s are pecan, sweet potato, and blueberry pies — and you won’t even remember the turkey is not on the table. -XO

Today is #WorldDiabetesDay. This disease now affects an estimated 460 million people worldwide, and I can get behind any efforts to increase awareness about a chronic condition. However, this particular event is funded by Big Pharma, who have a strong interest in promoting their drugs over lifestyle changes because it could mess with their bottom line. If you or someone you know has diabetes, here are some things you can consider along with the help of your healthcare provider.

First thing to do, if you haven’t tried it, is adopt a plant-based diet. In season two of the Staying Ageless podcast, I spoke with Eric Adams @bkborohall about how he reversed his Diabetes diagnosis in three months by eating a plant-based diet. If you missed it, click the podcast link in my bio to listen and also check out his book #HeathyAtLast.

When I first started working with diabetes patients I came across Dr. Jason Fung (@drjasonfung) who has been successfully treating and reversing type 2 diabetes using fasting as an intervention. ​Intermittent fasting is the practice of consuming your daily calories within a restricted time window. It is not a diet, it is more of an eating protocol. The idea is to get the same amount of calories you would normally eat within your “eating window.” One research study ​found that intermittent fasting was as effective as longer term continuous restriction for improving weight loss, insulin sensitivity and other health biomarkers. When on medications you need to do this under supervision of your doctor for safety.

Last but not least, talk to your healthcare provider or holistic practitioner about Berberine. Berberine is a plant compound that has been shown in research studies to outperform metformin which is commonly given to diabetes patients. ​Metformin and berberine appear to act upon the same pathways to improve insulin sensitivity. ​Berberine (BBR) has been shown to improve obesity, type 2 diabetes, and high cholesterol, by stimulating AMP-activated protein kinase. Metformin depletes B12 and does have side effects, while berberine may have some side benefits. Berberine should be used in tandem with diet and lifestyle changes.

Thanksgiving is coming up and one of my favorite things to do over the holiday season is bake! Or figure out clever ways to make a dessert that takes no time at all. So, this week I’m going to share some meal ideas and a few of my favorite pie recipes. 

All of my pie recipes use fruit or starchy vegetables as filling and have no refined sugar! Remember whatever desserts or treats you love, you can always upgrade the ingredients for healthier ones to make them #guiltless. 

The first recipe is for blueberry pie: 

2 whole wheat pre-made crusts (or use gluten-free)

3/4 cup coconut sugar

3 tbsp organic non-GMO corn starch

2 tbsp fresh lemon juice

1 tbsp lemon zest

4-5 cups fresh or frozen blueberries

Directions: Use a fork to punch holes in each pie crust and pre-bake for 10 min at 450. Remove from the oven and let cool. Combine the sugar, cornstarch, lemon juice, and lemon zest in a large bowl. Next, mix in the blueberries (if using frozen, let them sit out for 15 min and drain any liquid). Pour the mixture into a pie crust. Using the other pie crust, slice vertical strips and lay over the blueberry mixture vertically and horizontally. Bake for 25-30 min. Remove from the oven and let sit for one hour before you dig in! XO

This week’s #AfricanSuperfood is pumpkin leaves, or commonly known in Nigeria as “ugwu / ugu.”

Pumpkin leaves are eaten all over Africa and are most commonly used as a vegetable for soups. The leaves can be eaten fresh or dried. They can be steamed like spinach, sauteed in some olive oil with garlic and salt, or used in stir frys and stews. To cook, be sure to use the youngest, most tender leaves and peel away the tiny ‘thorns’ that appear on the stems.

But besides being a good addition to a meal, pumpkin leaves are traditionally regarded as a blood tonic. When pressed and its juice extracted, it can be used for many things like improving blood quality, and helping with fertility issues, menstruation issues, and stomach aches. 

Pumpkin leaves contain a healthy amount of Vitamin A, Vitamin C (both of which are helpful for preventing cancer), calcium, iron, folate, potassium, and some of the B-vitamins. 

P.S. Remember that TOMORROW I am going live on Instagram at 11:00 AM EST with @kwamiwill the co-founder of @truemoringa to chat about #Moringa and the benefits of using the oil! Can’t wait to see you there. -XO

My quick and easy #MorningRoutine involves @truemoringa Simplicity Oil mixed with a little @pranarom_usa lemon essential oil for a vitamin C boost, my own DIY face powder (using a mixture of cocoa and turmeric powder), and lashes. This routine has me ready and feeling fly in under 10 minutes. 

This Thursday, November 12th, I am going live at 11:00 AM EST with @kwamiwill the co-founder of @truemoringa to chat about #Moringa and the benefits of using the oil and adding the powder to your superfood regimen. I’ll also hang out and answer any questions that you have! Chile, be sure to tune in. I can’t wait! -XO

What’s in your cup this morning? Caffeine may be widely accepted in our fast paced society, but it is classified as a drug. That’s because caffeine stimulates the sympathetic nervous system and increases blood pressure, heart rate, respiration, kidney function, amount of stomach acid, gastrointestinal function, and brain activity. Overconsumption of caffeine can lead to heart problems, anxiety, inflammation in the stomach and intestines, irritability, and insomnia. Caffeine also depletes minerals and blocks proper absorption of essential nutrients like calcium and iron which can later lead to osteoporosis, anemia etc. And caffeine is bad news for hormonal balance. When our adrenal glands are in overdrive, the body will use progesterone to support cortisol production, which can lead to estrogen dominance.

Here’s the thing – your genetics will determine whether or not you can handle larger doses of caffeine. I’ve had clients from certain cultures that can mainline coffee a few times a day and be perfectly fine. So it’s important you listen to your body and indulge with moderation. 

If you can’t make the break up with coffee official, drink your coffee in the morning. Blood levels of cortisol are naturally high in the morning and fall throughout the day, so drinking coffee, which also increases your cortisol levels, will follow the body’s natural rhythm. Also be mindful that caffeine has a ½ life of at least 5-6 hours. So if you get into 500 mg of caffeine at 4 pm, you still have 250 mg active around 10 pm which could interfere with your sleep. Here are some alternatives when you want to reach for a cup of joe: matcha, yerba mate, rooibos African teas, dandy blend, kombucha, or green juice and smoothies (with spirulina for an extra energy boost!) -XO

It’s #ElectionDay and stress is high across America right now. But individually, we have the opportunity to lean on a higher power to trust that the flow of life is going to take us to our destination without strain, stress, or struggle. I personally lean daily on #JesusChrist to find my center, and I am praying for the future of this country. Having a place to release your fears, anxiety, and cast your cares is essential to maintaining balance. 

Despite the tension of this moment, I hope that we remember to show up with love. It’s really easy right now to judge, to dismiss, and write people off. It’s also easy to let the memes, soundbites, and headlines drive us off our center. Stop yourself today anytime you feel anger, tension, or fear arising. Before you react or respond, take a deep breath and shift your focus to anything you can be grateful for. Breathe that in, and sit in silence with it. And don’t forget, you can always protect your peace by unplugging from social media altogether. -XO

Here is a meditation mantra from @yogasihnuu 

“On my mat I inhale and I am present. I exhale and I am empty. Here on my mat I am light. I am open to what comes up for me in flow. I explore spaces within my being that need healing and I send love there. I am not my past. I don’t concern myself with the future. I am here and now. I am synchronicity in breath and movement. I surrender and take flight. – Namaste, Sihnuu