Author Archives: rawgirl

Two Delicious Veggie Side Dishes for Thanksgiving

Happy Holidays! It’s that time of year again to bond with friends and family, and hopefully count your blessings. Below are two delicious and veg-friendly recipes for Whipped Ginger Sweet Potatoes, and Rosemary Green Beans with Shallots that you can add to your table on Thursday. Need more ideas? Search the blog for some of my past posts on amazing vegan pies! -XoXo Raw Girl

Mashed Ginger Sweet Potato with Fresh Nutmeg

4 cups peeled and cubed sweet potato or
yams
1 teaspoon sea salt
2 tablespoon organic unsalted butter
½ teaspoon grated fresh ginger
¼ teaspoon maple syrup
Pinch of ground cinnamon
Pinch of freshly grated nutmeg

Bring a large pot of water to boil over high heat. Add the potatoes and salt and cook until tender about 25 minutes. Drain, reserve ½ cup of the cooking liquid, and return the sweet potato to the pot.
Add ginger, maple syrup, butter, cinnamon and nutmeg and some of the cooking liquid.
Use a potato masher or an immersion blender to mash the potatoes.
Taste; you may want to add a pinch or two of salt.
Serve & Enjoy!

Adapted from One bite at a time by Rebecca Katz pg. 72

String Beans with Caramelized Shallots, Rosemary and Garlic

1 teaspoon sea salt

1 Lb string beans “tails removed”

2 tablespoon extra-virgin olive oil

2 tablespoon diced shallots

2 tablespoon minced garlic

teaspoon chopped fresh rosemary

teaspoon grated lemon zest

Spritz of fresh lemon juice

Fill a 4 quart pot with water about ¾ full bring to a boil. Add 1 teaspoon salt. Add the string beans and blanch them for 3 minutes.
Drain the string beans and place them in ice bath to stop cooking and to preserve the color
In a sauté pan over medium heat, heat the olive oil. Add the shallots and a pinch of salt. Sauté for 3 minutes, until shallots are golden, add the garlic and sauté for 30 seconds
Deglaze the pan with ¼ cup of water. Add the blanched string beans and a pinch of salt. Taste for doneness.
Add the rosemary, lemon zest and spritz of lemon juice
Serve & Enjoy!

Adapted from One bite at a time by Rebecca Katz pg. 46

New Release Date: Thrive on VEG!

health

Veggie Lovers,

I regret that the release date for my next book Thrive on VEG! is going to be pushed back one additional month, a new release date is coming soon. Extra time is needed to hone all of the recipes that will be included. For all who have pre-ordered thank you; you will be receiving a bonus for your patience and will receive an email shortly. Very excited about sharing this book with you, which will include some recipes that will be great to use for the upcoming holiday season. Below are a few images of dishes I have been working on to include in the book which will feature raw and cooked vegan recipes. As always, appreciate your patience and support!

-XoXo Raw Girl

Apple Crisp

Roasted Root Veggies

Whipped Sweet Potatoes & String Beans w/ Shallots

Ayurveda 101

ayurveda

Ever since I was introduced to Ayurveda, I’ve been hooked. Learning more about doshas and energy imbalances while at Wanderlust (the yoga festival) helped me to realize that I needed to move from the East Coast and that the stagnant energy of where I was living was affecting my health. As soon as I took steps to relocate everything shifted back to optimal. The wonderful thing about Ayurveda is that it emphasizes the bio-individuality or uniqueness of every being and takes into consideration the whole person, mind, body, and spirit.

Ayurveda is the traditional system of medicine that originates from India and has the goal of maintaining health and preventing the onset of disease. This is system is personalized and considered a macro-explanatory model for disease because it takes into consideration the whole person being treated along with environmental factors. Ayurveda is based on three entities called doshas: vata, pitta, and kapha. The doshas help to explain the makeup of the body along with the temperaments of individuals for the purpose of understanding balance and imbalance. Ayurveda is based on energies of the elements including: fire, air, ether, water and earth; and each dosha corresponds to one or more of the element energies. Every single person at birth comes into the world with a specific makeup of these doshas that is fixed, and referred to as Prakriti. One’s Prakriti is the most important factor in ayurvedic medicine because it determines the treatment plan for each individual. Optimal health is achieved when there is optimal functioning of the doshas and the interactions between them to maintain balance in the body. Proper elimination, clear thinking, proper functioning of sensory organs, and a peaceful mind are also considered signs of good health.

Diagnosis of disease in the ayurvedic system is holistic involves examination of the manifestations of disease, subtypes of disease, and severity of condition. Development and progression of disease within Ayurveda, is explained by deviations or imbalances in the doshas. Imbalances of the doshas can be caused by a range of external or internal stressors including: environmental conditions, nutritional deficiencies, physical stress, or emotional turbulence. Treatment of any condition is highly personalized and includes parameters for overall health, diet, digestion, immunity, and response to environmental factors. Ayurveda also takes into consideration six tastes: bitter, sweet, sour, pungent, astringent, and bitter. These can be used to determine dietary changes or herbal treatments that also help to counteract imbalances. Herbs may be used in tandem with manual treatments, massage, dietary and lifestyle advice, nutritional supplements, and yoga to restore balance. If you are experiencing a health challenge that seems to be a impossible to diagnose, or if you just want to try a different perspective, Ayurveda may offer you interesting new insights. -XoXo Raw Girl

References

Sumantran, V., & Tillu, G. (2013). Insights on Personalized Medicine from Ayurveda. The Journal of Alternative and Complementary Medicine, 19(4), 370-375.

Iyer, J. (2013, July 1). The Goal of Ayurvedic Treatment. Tampa Bay Wellness, 7-7.

Nutritional Benefits of Millet

health

Have you noticed that there is a whole new crop of health enthusiasts that have just said no to grains? Not only has the gluten-free craze become all the rage, carb-free, and grain-free diets are becoming more common. If you’re scratching your head wondering how in the heck eating grain-free is possible, I’ll break it down further for you. To get rid of grains you must eliminate all grains including wheat, rice, corn, millet, barley and oats. This type of diet can be helpful and provide relief for some chronic conditions such as Crohn’s disease, chronic fatigue, or just the overall feeling of being weighed down by your diet. Quinoa, amaranth, and buckwheat are exceptions because they are not technically considered grains. All that said, my policy is listen to your body. Perhaps certain grains need to go on your do not touch with a ten foot pole list, and others can be regular staples in your diet.

If you are living la vida 100% raw I’m sure you crossed most grains off your grocery list, with the exception of those that you can soak or sprout in their unprocessed form. After years of avoiding processed foods and carbs, my body generally has a strong aversion to grains especially in large quantities. So when I received a packet of millet in the mail from my Master’s program, I was excited to try it but worried it may aggravate my system. The good news is, it didn’t, which I consider a good sign. Millet looks similar to cous cous and has a nutty grainy texture like quinoa but takes much longer to cook than the latter. It is an ancient food that has been a staple for thousands of years in India and Africa and was even mentioned in the Bible as a primary ingredient for bread. Millet was the world’s first cereal grain and can be used in some sweet breakfast recipes like muffins, or simply as a rice substitute for more savory dishes.

If you do eat grains and want something you can add to dishes that packs a mean nutritional punch, millet is a great option. Not only is it comprised of around 15% protein, it is a great source of fiber, B-complex vitamins like niacin, thiamin, riboflavin, and vitamin E. Add to that iron, copper, magnesium, phosphorous, and potassium, and you’ll have an excellent side dish or entree that adds more nutrients than your rice ever will. -XoXo Raw Girl

4 Natural Sweeteners That Don’t Affect Blood Sugar Levels

diabetes

cuteas.com.au

Did you know that the average American eats an average of 142 pounds of sugar per year? Keeping this in mind makes it easy to understand why diabetes has become such an epidemic. Living with pre-diabetes and diabetes is a delicate issue and much care has to be taken to change lifestyle choices and consume sugars that have little to no effect on the blood sugar level to avoid aggravating the condition. The great news is there are a decent variety of natural sweeteners that do not aggravate blood sugar, and in some cases actually prevent tooth decay or repair tooth enamel. Within the natural sweetener world some substitutes have a lower glycemic index than refined sugar, such as agave nectar or birch syrup, but still may not be suitable for pre-diabetics or diabetics. The best course of action is to use sweeteners that have no effect on the blood sugar. Here’s a list of four sweeteners you can try that fit that criteria:

Stevia. Not so long ago this leafy herb was completely unheard of. Now you can find it in most grocery stores in powdered or liquid form. Stevia has no calories, will not spike blood sugar levels, and its’ extract is considered 100-300 times sweeter than white sugar.
Birch Sugar or Xylitol. This sugar substitute is a naturally occurring alcohol made from tree fibers and occurs naturally in fruits and mushrooms. Xylitol is sweet to the taste like sugar but it does not cause tooth decay. In fact, it actually reduces levels of decay-causing bacteria in saliva.
Chicory Root. This natural sweetener is the root of a perennial herb, and has no calories. Not only will consuming chicory not spike your blood sugar levels; it decreases levels of LDL cholesterol in the bloodstream, contains vitamin C a powerful antioxidant, supports detoxification of the body via the liver and kidneys, and serves as a prebiotic which feeds and promotes growth of good bacteria in the gut.
Erythritol. This sugar alcohol is made by fermenting the natural sugar found in corn. It has no calories, will not raise blood sugar, and no carcinogenic properties. In addition erythritol is very easy to digest and is considered an antioxidant, which helps the body to fight freed radicals and reduce the signs of aging.

Sugar alcohols should not be confused with artificial sweeteners. Part of their structure resembles sugar and the other looks like an alcohol. They are used are sugar substitutes because they do not cause tooth decay, feed candida or fungal infections, and convert to glucose more slowly in the body and do not require much insulin to metabolize. When consuming sugar alcohols some people may experience uncomfortable symptoms like gas, bloating or diarrhea, so it’s important to not consume in excess. Hopefully these options give you a few places to begin finding the best sugar substitute for you. If you do not have diabetes or any related conditions, there are many other natural sweeteners you can try including indulging on good, plain old fruit. If you or anyone you know is dealing with diabetes I also highly recommend you watch “Simply Raw: Reversing Diabetes in 30 Days,” for inspiration. It’s a documentary that chronicles the treatment and reversal of diabetes over the span of 30 days using a 100% organic raw vegan diet. –XoXo Raw Girl

For more on diabetes check out this past post: Natural Cures: Bitter Melon for Diabetes

Goddess On The Go Experience

goddess

It’s wonderful how something you didn’t even know you needed can show up in your experience and feed your soul. This past weekend I got an impromptu invite to attend Goddess On The Go in downtown LA and I am so glad I answered the call. The gathering happens several times a year here in Los Angeles, New York, and Detroit, and was created by Leora Edut to forge healing and community among strong, passionate, powerful women. The mission and vision driving Goddess On The Go is that every woman on the planet lives her best life. Designed as a day long retreat, the event gives any “goddess” the time and space to connect with other women, check in with herself, release any blocks that need healing, and reaffirm intentions for the future. Through classes, talks, and communion with other women a sacred space is created that can lead to empowerment, self-transformation, and AHA moments. The day included a Kundalini yoga class, a talk and mini-workshop on sensuality, an astrology recap, dancing, and really awesome raw vegan fare including lunch and dessert.

With one of the lovely AstroTwins!

Beyond meeting a bunch of incredible and inspiring women, some of my favorite moments were the kundalini yoga class, and meeting one half of the dynamic AstroTwins duo, as I read their horoscopes via Elle, religiously. If you’ve never checked out their scopes, you’re missing out because they are well written, witty, and always have a positive angle while remaining spot on with the current planetary energy. The food was certified delicious and provided courtesy of The Springs LA, a wellness hub and restaurant coming soon to downtown LA that will serve 100% raw vegan cuisine, offer yoga, and holistic treatments. Overall the the event was cathartic and left me feeling full to the brim spiritually; I highly recommend it for any woman who is going through a transition, needs a break from their daily grind, or is just looking for something different that may spark some inspiration. To get more information about the next Goddess On The Go or find out about dates in other cities visit: http://goddess-onthego.com/.

The Healing Benefits of Water Fasting

fasting

During the month of August my fasting regimen went to another level. If you follow this blog by now you know I am a big fan of fasting on fresh vegetable juices which immediately boosts your complexion, rids the body of excess toxins, and can in general give you your groove back. Well, last month was the first time I tried water fasting. Which consists of drinking, you got it, only water all day. I actually chose to drink both coconut water and water and conducted the fasts for no more than three days at a time. Water fasting to me always seemed too extreme, as it does require more of a slow down in your normal activities. With any fast you should slow down if not eliminate all of your hectic schedule so that you actually have time to go within and rest. This need increases tenfold with a water fast, because the healing reactions can be more aggressive, or you may feel fatigued as the body goes into fasting mode. Water fasting for longer periods like 14-40 Days should never be conducted alone; there are facilities that you can enter to go through those longer term fasts in which doctors will monitor your levels throughout and you will be in an atmosphere of complete rest. Many ailments have been reversed with these longer water fasts, simple because they body got an opportunity to reset. For more on this check out the interview at the end of this post, which features two doctors who promote water fasting for health and have healed numerous conditions in their facilities. Some benefits of water fasting include:

Physical and spiritual healing
Detox, eliminates toxins from organs, skin, glands
Strengthens immune system because of break from food; restores stronger immune response
Scientifically proven to increase lifespan; studies have shown that restricted diets lead to a longer life
Prevents the onset of degenerative mental diseases
Improves brain f(x), mental clarity, and ability to focus
Induces an anti-inflammatory response that helps to heal arthritis in muscles, joints
Ancient tradition that has healing minor health issues along with more serious chronic ailments
Increases metabolism; promotes weight loss
Drastically improves mind over body will power; and portion control
Increases energy in some cases as energy is diverted from digestive process
Deepens connection with spirit and nature

Pre-Order Your Copy of Thrive on VEG!

health

After working diligently for the past few months, a release date has been set for my third e-book Thrive on VEG! The book will be available on October 15, 2014. I’m ecstatic to share it with you, because it is the resource that I wish I had when I was embarking on a plant-based lifestyle. The goal of the book is to give a simple overview of the many variations of a plant-based diet, discuss the health benefits going VEG can offer, key nutrients needed to stay optimal, tips and tools for transitioning, how to set up your plant based kitchen, and recipes so that you can begin your journey immediately. Thank you so much to all of the readers who have asked questions that prompted the idea for this book! Below I’ve included the Table of Contents so you can get a sneak peak at what topics are covered. My most recent draft of Thrive on VEG! is currently 75 pages, but I anticipate the final draft may end up being somewhere around 100 pages packed full of great information, delicious vegan and raw recipes (will be printable), and inspiring insights for anyone interested or curious about a plant-based lifestyle.

TABLE OF CONTENTS

i. What is a Plant-Based Diet?

ii. Levels of Plant Based Diet

iii. How to Thrive on a Plant Based Diet

iv. 7 Habits of Highly Effective Plant Eaters

v. Benefits of Plant Based Diet

vi. How to Transition

vii. Setting Up a Plant Based Kitchen

viii. Plant Cuisine Seasoning & Substitution Tips

ix. Recipes

x. Resources

To pre-order your copy click the button below. The first ten people to order their copy in advance will receive a Free 15 Minute Health Consultation via phone with yours truly! All buyers will receive their e-book via the email provided on October 15th, 2014.

10 Reasons to Love Figs

figs

It’s officially fig season! From June to September on the West Coast it’s a wonderful time to cop a wide variety of delicious figs. If you are among the relics still stuck on the Standard American Diet plan, you may think I’m talking about Fig Newtons. Nope. I’m talking about real, unprocessed figs as nature intended them. If you’ve never experienced them in raw form, get on it. There are so many varieties of figs to choose from. Some of the most popular are: black mission, adriatic, brown turkey mission, calimyrna, and kadota. Below’s ten great reasons why you should love figs, without the newton. -XoXo Raw Girl

They are nutritional superstars. Like if a fig was a person, they would be famous.
You can put figs in dishes that are savory or sweet, cooked or raw.
Figs are fiber powerhouses and contain 16% of the RDA. The nice amount of fiber makes them useful for those who want to lose weight.
They are an awesome source of Vitamin A & C.
The combination of nutrients make this fruit a beauty superfood; if you have skin issues or want to improve your complexion figs are a great addition to your diet.
Rich in minerals essential for health like calcium, iron, phosphorous, manganese, and potassium.
People have been loving on figs since the dawn of time, circa Ancient Egyptian era.
Consumption of figs can help to reduce cholesterol and reduce risk of prostate, breast, and colon cancer. Fig leaves and seeds are said to be useful in curing diabetes and eating figs can control blood pressure.
Because of the fiber content can act as a mild laxative (especially when eaten in dried form) and treat chronic constipation.
Eating figs can reduce fatigue, improve memory, and prevent anemia.

What are Hybrid Foods?

health

Hybrid foods are foods that would not occur in nature, are unnaturally high in sugar and low in minerals. They would not occur in nature because they have no seeds or are cross-bred to create an altered plant with new perhaps “better” qualities. Plants that evolved in nature, wildly grown, have a built-in capacity to withstand environmental conditions, fungi, and other things that compete for their life force whereas hybrid foods do not. For instance did you know that bananas are supposed to have seeds? So are grapes and watermelons. That is the way nature designed them. There are now so many variations of hybrid foods it’s hard to know what is real food and what is not. When you consume too much hybridized fruit sugar or sugar from seedless hybrid fruits such as bananas, grapes, oranges, pineapple, watermelon the excess sugar can over stimulate the endocrine system, cause constipation, and start the process of leeching essential minerals like calcium from the body. This is of even greater concern when you combine large amounts of hybrid fruit sugars with a diet that consists of lots of starchy cooked vegetables. Common hybrid vegetables include beets, carrots, corn, tomatoes, and potatoes. If you think you may be guilty of eating a lot of starch and sweet hybrid foods, to find a balance be sure to rotate your food choices, and incorporate non-starchy vegetables like asparagus, broccoli, brussel sprouts, cauliflower etc.

Although I have heard many health conscious individuals preach about avoiding hybrids, I’ve never been too keen on it myself. Why? Sometimes it really does get exhausting adding to the long list of foods you CANNOT eat. So if you are reading this and having a mini-freak out about another toxic thing to cross of your list, take a beep breath. At the end of the day it’s just useful information to consider and there is always a way to strike a balance between cautious choices and fanaticism. When you can find access to non-hybrid versions of the food you love take full advantage of it, but if not always take care to find the best quality food possible. -XoXo Raw Girl

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