Nutrition & Beauty – Page 3

Food, Health, Nutrition & Wellness, Nutrition & Beauty, Style

How to make Spicy Kimchi (& Sauerkraut) for Powerful Probiotic Health

A delicious jar of flavanoid and probiotic rich Kimchi!

I've been super excited to share my method for Sauerkraut, and even better in my humble opinion, KIMCHI, for quite some time… the day has finally arrived!

Personally, I consider Kimchi to be Sauerkraut's amped-up cousin. My methods for making the two are exactly the same with kimchi simply requiring a few additional veggies & spices to provide its gorgeous color and kick of hot, spicy flavor. In fact, I was fascinated to learn both Sauerkraut and Kimchi are Asian in origin. Although sauerkraut, German for "sour cabbage", is thought of as a German invention, Chinese laborers building the Great Wall over 2,000 years ago ate it regularly and it was likely brought to Europe 1000 years later by Gengis Kahn.

Kimchi – and Sauerkraut too – is low in calories, helps boost metabolism, and contains immune and digestion boosting probiotics of the order of 1000 times that of yogurt! And, the longer it ferments, the greater the health benefits become. In previous articles I've discussed the important benefits of excellent Digestion, Proper Food Combining, and a Detoxification lifestyle so we're aware of the amazing affect probiotics have on our skin, digestion and health overall. In fact, by incorporating probiotic rich foods on a daily basis such as apple cider vinegar, kimchi and sauerkraut, it's actually possible to reverse poor gut health (aka leaky gut) due to unhealthy diet, illness, or antibiotic use. While there isn't any strict amount of the foods to take daily, the more we eat, the quicker the gut will mend, as these are all boasting prebiotics, probiotics and other compounds that encourage healthy immune and gastrointestinal systems. Let's look a bit closer at why, via the benefits of Kimchi (most of which are shared by sauerkraut as well).

Kimchi is a storehouse of vitamins including A, B1, B2 and C as well as being rich in essential amino acids and minerals such as iron, calcium, selenium. It boasts an impressive array of powerful antioxidants and provides the aforementioned benefit of probiotics in the form of lactobacillus bacteria. Kimchi contains numerous healthful components including capsaicin, chlorophyll, carotenoids, flavonoids and isothiocyanates.
Kimchi is an excellent food to promote digestion. Its probiotics, produced during the fermentation of Kimchi, not only enhance the flavor but create the healthy bacteria, Lactobacillus, which is required by the body to maintain a healthy state of intestinal flora. The organic acid, lactobacilli, and lactic acid produced during fermentation suppress harmful bacteria and stimulate beneficial bacteria, prevent constipation, clean intestines and prevent colon cancer.
Even prior to fermentation, the cabbage base in Kimchi is well known for its detoxification qualities and ability to aid the body in getting rid of wastes and toxins. It helps in cleaning up the intestines, stimulating better assimilation of nutrients in the body.
Cancer: Cabbage contains healthful flavanoids which are known to inhibit the growth of cancer cells. Additionally glucosinolates found in cabbage break down to form isothiocyanates which are well known for their effectiveness against cancer growth. Capsaicin, contained in the red chili pepper of Kimchi, helps reduce the chance of developing lung cancer. Allicin, a chemical contained in garlic, assists to reduce the chance of developing stomach, thyroid and liver cancer. Indole-3-Carbinol contained in cabbage helps reduce the chance of developing stomach cancer.
Garlic and hot red chili pepper in Kimchi kill bacteria that cause gastritis, such as Helicobacter Pylori.

*These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

While I do personally eat Kimchi or Sauerkraut almost daily, it's wise to start off with a small amount as any fermented food is highly detoxifying and a "die-off affect" can contribute even further to the toxic burden released. We never want to overwhelm our immune systems by detoxifying too fast, so it's important to implement changes and additions/subtractions to our lifestyle gradually and listen to our body along the way. That said, adding just a small amount of this exotic condiment can simply transform the flavor of anything from salads, sandwiches, wraps, tacos, rice, to a minestrone soup or a bowl of lentils… endlessly yummy applications!

Recipes for Sauerkraut and Kim-chi adapted from Turtle Lake Refuge

Recipe for Sauerkraut (makes 1/2 gallon)
Ingredients

2 green cabbages
2 T sea salt

Method

Grind the cabbage (red or green) in a food processor or chop it fine with a knife by hand.
Once the cabbage is ground, add the salt and mix it all together well.
Use a wooden dowel (I use the end of a French handle-free rolling pin) to pound the cabbage and salt which brings out the juices.
Once the juices are flowing, pack tightly using a wooden dowel or clean fist to pack tightly into a 1/2 gallon jar all the way to the top.
When the kraut is close to filling the jar, the juices should be covering the top of the kraut. It is key that the kraut is under the cabbage juices because culturing sauerkraut is due to an anaerobic (without oxygen) reaction rather than an aerobic (with oxygen) reaction.
Place the lid on the jar not too tightly so that as it cultures, the excess juices can escape (otherwise your jar might explode). Place the jar in a pan that can catch the overflow juices.
Cover the jar with a towel to keep it dark and let sit at room temperature for one week.
After a week has past, there may be a bit of discoloration on the top of the kraut if all the juices overflowed out. If so, just scrape off the top and keep the lower layers.**
Now you can refrigerate the jar or repack the kraut into smaller jars to store. We store our sauerkraut in the fridge, but it keeps in this form for months and months.

Recipe for Spicy Kimchi

Ingredients

1 green cabbage
1 chinese cabbage
2 large bunches of radishes
4 carrots
1/2 thumb size hunk ginger
4 scallions
2 cloves garlic
1 1/2 Tbsp chili powder
1 tsp cayenne pepper
2 Tbsp sea salt

Method

Chop all the veggies according to your preference – I like to chop the cabbage & scallions coarsly for the Kimchi – mix in the spices & salt and follow the method above.

** If you're a newbie looking for a more "fool-proof" method I recommend the Perfect Pickler which has a little vacuum seal on the top to seal out air & induce a naturally pro-biotic world. It self-pressurizes to lock out airborne microbes. I have one and I found it worked great.

Have you ever made (or considered making) your own sauerkraut?

What's your favorite recipe variation?

Much Love,

Juliane

Thank you for visiting 🙂

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I am not a healthcare practitioner or provider. To the extent that any information is provided through this website, it is for general informational purposes only and is not intended to constitute or substitute for medical advice or counseling, the practice of medicine including but not limited to psychiatry, psychology, psychotherapy or the provision of health care diagnosis or treatment, the creation of a physician-patient or clinical relationship, or an endorsement, a recommendation or a sponsorship of any third party, product or service by me. If you have or suspect that you have a medical problem, contact your health care provider promptly. Information and statements regarding dietary supplements available on this website have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

Health, Nutrition & Wellness, Nutrition & Beauty

Oil Pulling for Beautiful Teeth, Healthy Gums & More

I have a simple yet powerful health practice for super white teeth & healthy pink gums. In fact, according to ancient Ayurvedic medicine, my daily ritual provides not only complete oral health, it can assist the body in healing at the root of a great many overall bodily issues. My little secret to a beautiful smile and potentially much more is called Oil Pulling.

The Ayurvedic technique of Oil Pulling has been practiced for centuries. It consists of the simple practice of slowly swishing a spoonful of cold-pressed oil (coconut -my fav, sesame, or sunflower oil) around the mouth on an empty stomach for about 20 minutes and then spitting it out. I do this every morning while showering and getting dressed, followed by a gargle with salt water. I was instantly hooked after my first try, during which I'd swished for a marathon 30 minutes, and found my teeth so much whiter after just one session I couldn't believe my eyes. As I continued for the next few weeks, I noticed the bit of recession I'd had around a few lower teeth where there was a greater tendency for plaque between cleanings, was completely dissapearing. Soon, the plaque was gone and the recession had completel reversed! Now, all my teeth are whiter than they've ever been (and that includes, before I knew better, when I'd used bleaching trays from the dentist which made my teeth hurt and my gums turn white while doing who knows what to my enamel) and all my teeth have pink, healthy little gumline 'turtlenecks' around them with no more 'cowl necks' forming around those few on the lower left!

While whiter, healthier teeth, pinker gums and a pristine oral cavity are hugely worthwhile in themselves (oral health being linked to the health of all the various parts of the body – the most well known of which being heart health) the potential health benefits don't stop there. Let's delve into a little more detail on the history, these additional potential benefits and how the practice works.

History

As mentioned, the therapy of Oil Pulling from traditional Indian Ayurvedic medicine dates back 3000 years. Ancient Ayurvedic texts discuss oil pulling as a tool for detoxification of the entire body claiming it can be a cure for a wide variety of diseases. While there aren't scientific studies to support such benefits beyond the oral cavity, there are many individuals who claim to have reaped miraculous results beyond just the mouth. Orally, however, scientific studies do show that the practice helps strengthen teeth (including fastening loose teeth), jaws and gums, prevents decay and bleeding gums and combats gigivitis, plaque and microorganisms that cause bad breath. Results are shown to be especially pronounced if coconut oil is used as it's a powerful destroyer of all kinds of harmful microbes, from viruses to bacteria to protozoa.

How it works & Benefits to the mouth and beyond

Most microorganisms inhabiting the mouth consist of a single cell. Cells are surrounded by a lipid or fatty membrane. When these cells make contact with the oil, also a fat, they naturally adhere to one another, thereby, trapping the lipid coated pathogens in the oil which are eventually spit out. Additionally, research has shown that the enzymes in the saliva, which mix with the oil in the process of swishing, increase the ability of coconut oil in particular, to inhibit the growth of most strains of Streptococcus bacteria, including the bacterium that is a major cause of tooth decay.(2) Enzyme-modified coconut oil has also shown to be harmful to the yeast Candida albicans. I've personally experimented with both sesame and coconut oil and, while both yielded results, I found the results from coconut oil more pronounced. That said, Ayurvedic medicine and the researchers at OilPulling.com advocate use of sesame oil over coconut oil. The following is an excerpt from OilPulling.com on the relationship between oral disease and systemic disease:

"Scientists at the 87th General Session of the International Association for Dental Research, reported new studies connecting oral diseases with systemic diseases. A recurring theme is the relationship between periodontal (gum) disease and infant prematurity, diabetes, or stroke.

The Mouth is known to have numerous bacteria. Usually we can keep these bacteria under control with good oral care, via brushing and other healthy routine activities. Saliva is a key defense mechanism against bacteria and viruses. It contains enzymes that destroy bacteria in different ways. But harmful bacteria can at times grow out of control and lead to serious gum infection. Sometimes the first sign of a disease shows up in the mouth. In other cases, infections in the mouth, such as gum disease, can cause problems in other parts of the body. Conditions of the mouth can show signs of nutritional deficiencies or general infection (related to other parts of the body). For example, systemic diseases, which affect the entire body, such as diabetes, AIDS and cancer, may first become apparent because of a mouth injury or other oral problems.

When the gums are healthy, bacteria in the mouth usually don't enter the bloodstream. However, when there prevails gum disease bacteria many enter into the bloodstream by one of the two ways. Firstly, through aggressive dental treatments. Secondly, through treatments that reduce saliva flow or disrupt the normal balance of bacteria in the mouth which also may lead to oral changes, making it easier for bacteria to enter the bloodstream." (1)

The potential of this healing system in which oil is swirled back and forth in the mouth, is due the stimulating effect it has on the body's eliminatory system. It is said that it's possible to heal individual cells, cell conglomerates such as lymph nodes, and more complex tissues such as internal organs simultaneously. According to OilPulling.com, this occurs because the beneficial microflora throughout the body are provided with a healthy continuum, in the absence of which the usual pattern of human health tends to lean toward illness rather than wellness. Dr. Karach, of OilPulling.com, feels that regularly reversing this process so that wellness is the dominant state of the body, would likely increase the average human lifespan dramatically. Additionally, he states, "This cleansing of the mouth and tongue is the basis for the next phase of the therapeutic process. If you have studied acupuncture you may be aware of the many points on acupuncture meridians that become congested and blocked from food, bacteria and environmental toxins which our bodies absorb. The tongue is very important to the function of most of the organs and biochemical reactions taking place in the body. It is my theory that by removing the toxins and various microbes from the tongue we free the congestion and blockages from the important meridian pathways that interconnect our many organs."

Method

First thing in the morning on an empty stomach before drinking any water, pour a spoonful of cold-pressed oil (sunflower, sesame or coconut -my fav) into your mouth. Swish the oil slowly around, without swallowing it, moving it through your teeth and using your tongue to help move the liquid around (however, don't gargle with it). As you swish, you'll notice the volume of the oil expands and becomes thinner as your saliva combines with it. If your jaw muscles get too tired, you've used too much oil and you'll know to use less the next time. It's a very simple process with no right or wrong way to swish and pull the oil. Just be natural and gentle for about 20 minutes. Avoid spitting the oil out into the sink as coconut oil, for example, becomes solid below 76F and will clog your sink. Additionally, the oil will be teaming with harmful bacteria and toxic bodily waste that you don't want in your sink. For example, if this liquid were magnified 600 times under a microscope one would be able to see microbes in their first stage of development! Twenty minutes is a general rule of thumb however you can experiment with how long you proceed. After spitting the oil out, rinse the mouth with warm salt water as a helpful antimicrobial and to soothe any inflammation as well as to rinse away any remaining toxins which may be left out in the mouth. Lastly, brush your teeth.

Important Tips

Don't swallow the oil as it's full of toxins.
Don't spit into the sink if using coconut oil as it can clog the sink.
Rinse with salt or baking soda water after.
Don't use an oil you may be allergic to.
Do your own research and proceed at your own risk.
Start slowly to ensure less risk. For example, swish for 5 minutes at first then build up to a longer period of time. Perhaps start by oil pulling just once a week, and so on. Sesame oil has been found to be less detoxifying than coconut oil, and may be a safer oil with which to start.
Understand that to achieve dramatic results, say beyond oral benefits, the practice may need to be adhered to for a long period of time.
Each person will have different results as the symptoms we seek to alleviate are caused by infinitely different roots which oil pulling may or may not be able to remedy.
See the below resources for in depth white paper details on the science, FAQ's, personal testimonies and more.

Sooo, that's Oil Pulling in a nutshell! An ancient trick I was thrilled to find works wonders on my own teeth and gums. Oh, and one last tip, it's ok to oil pull more than once a day – even three times a day to achieve even more remarkable results – just be sure to do it a few hours after each meal to be certain of an empty stomach for optimum affect. Apparently, however, even if one doesn't adhere to the empty stomach rule, results can still be achieved. Let me know how it works for you!

Have you ever tried Oil Pulling?

Share your experiences in the comments if you decide to try it out.

Be sure to follow me on Facebook, Pinterest, Instagram, Twitter & YouTube to stay current on all things SN!

Much Love,

Juliane

Thank you for visiting 🙂

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References:

1. http://www.oilpulling.com/precautions.htm

2. http://articles.mercola.com/sites/articles/archive/2014/05/05/oil-pulling-coconut-oil.aspx

Food, Health, Nutrition & Wellness, Nutrition & Beauty

Avocado BLT Wraps

Raw Vegan Avocado BLT Wraps are over the top YUM! Shown here using a Collard Wrap.

Avocado BLT Wraps are so over the top delish it’s insane! We’re talking when I served them to my friend she couldn’t believe it wasn’t actual, real bacon inside! Loaded with strips of meaty, thick-cut ‘bacon’ brimming with smoky-sweet-salty deliciousness tucked alongside fresh, juicy heirloom tomato, buttery avocado, crisp green lettuce and a thick creamy hemp mayo – these Avocado BLT’s are built to please!

Avocado BLT Wrap shown here wrapped in Raw Nori Wrap – Jim’s fav!

While the best part about these dreamy Avocado BLT wraps is definitely their amazing flavor, these high-vibe living food wraps also deliver potent immune-boosting, beauty enhancing power to make our cells sing and our energy soar! Here are just a few of the fabulous gifts your body, mind and spirit will be receiving from this decadent Raw Vegan BLT Wrap…

Shiitakes: Widely referred to as “medicinal mushrooms”, shiitake mushrooms are able to enhance immune function bi-directionally, giving it a boost when needed, and cutting back on its activity when needed. Shiitake mushrooms provide what researchers refer to as “anti-cancer immunity” and are able to help macrophage cells achieve an activated profile so they can do a better job clearing potentially cancerous cells by suppressing their production and multiplication due to a compound in Shitake called lentinan. They’re rich in B vitamins—an excellent of pantothenic acid, a very good source of vitamin B2, and a good source of vitamin B6, niacin, choline, and folate. Shiitake are high in concentrated minerals, an excellent source of selenium and copper and a very good source of zinc. Shiitake mushrooms are also rich in highly absorbable iron which is useful in the body for improving oxygen circulation, production of blood in the bone marrow as well as healthy bones and gums.

Avocado: Rich in healthy monounsaturated fats. Provides close to 20 essential nutrients such as potassium (1 avocado has twice the potassium of a banana) which helps balance your vitally important potassium/sodium ratio.

Tomato: Excellent source of antioxidants such as lycopene, a carotenoid pigment which has recently been found to have an important connection to bone health. Tomato extracts have been shown to help prevent unwanted clumping together of platelet cells in the blood, a factor especially important in lowering risk of heart disease like atherosclerosis. High in Vitamin C (33% RDA per serving) & Biotin (24% per serving).

Nori: The seaweed that wraps sushi and our BLT Wraps! Nori is very rich in protein containing between 1-2 grams of protein per 2 gram serving making it the world’s richest source comparable in density to spirulina, chlorella and soybeans. Nori is high in fiber, comprised of approximately 33% fiber. It’s also high in iron, with 100 grams containing 88% of our daily value. Nori improves bone health as 100 grams of nori contains 28% of our RDI of calcium and 85% of our RDI of magnesium. Sea vegetables such as Nori are the plant world’s premier source of iodine which is crucial to thyroid health and a multitude of bodily functions. 100 grams of nori contains approximately 6 mg of iodine or, otherwise stated, one sushi roll wrapped in nori contains 92 mcg of iodine which is almost the full RDI. Nori also contains 288% of our vitamin A, 60% RDI of thiamine, 194% of riboflavin, 78% RDI of niacin and 475% RDI of folate.

And that’s just the tip of the ice-berg baby! There will be multitudes more AMAZING miracles happening to your beautiful self as you devour these divine Avocado BLT wraps!

I love using either Nori or subbing Collard Greens for an equally delicious wrap. Collards are remarkably mild in flavor, perfectly sturdy and when all slathered up in to LIVE for thick, creamy hemp-cashew mayo and stuffed with Avocado BLT fixings… mmm mmm it’s a party for our tastebuds!

Recipe for Raw Vegan Avocado BLT Wraps

(Serves 4)

Ingredients

Raw Vegan Bacon

3 cups sliced shitake mushrooms, stems removed (or sub 2 large portobello mushrooms, sliced)
2 1/2 Tbsp raw coconut aminos
1 Tbsp sesame oil
1/4 tsp sea salt
3/4 tsp smoked paprika (technically not raw so if you’re a purist skip)
3 drops liquid stevia, a touch of maple syrup, or your fav sweetener to taste

Hemp Mayo

1C hemp seed
3 Tbsp raw apple cider vinegar (or sub fresh lemon juice)
10 cashews
2 Tbsp EVOO
1/2 cup filtered water (more or less depending on how thick you like it)
3/4 tsp onion powder or more to taste
sea salt to taste

Raw Vegan BLT Wraps

8 Raw Nori Wraps (or 4 Large Collard Leaves)
2 heirloom tomatoes, sliced into long strips (not too thin not too thick we just want it to be easy to roll up)
2 avocados, sliced into long strips, or mashed w tines of a fork
green leaf lettuce
vegan bacon
hemp mayo

Method

Raw Vegan Bacon

Whisk together coconut aminos, sesame oil, sea salt, smoked paprika, and stevia. Taste to adjust seasonings.
Dump all your sliced shitakes or portobellos into a large ziplock along with the marinade. Massage carefully so as not to break the mushrooms. Marinade for 20 minutes flipping once.
Place mushrooms on a teflex sheet in your dehydrator on 145F for 1 hour, turning down to 115F for 2 more hours or longer til reach desired texture – the portobellos will take longer as they’re thicker. I personally like the ‘bacon’ a little meatier and moister as it has that thick center cut texture that way.

Hemp Mayo

Place all the ingredients in the Vitamix and blend til thick and creamy. If you want more of a cream cheese texture, which will be less drippy in the wraps, start with less water. Conversely, use more water for a mayo texture. As always taste to adjust seasonings to your preference.

BLT Wraps

Slather rough side of each Nori sheet with a Tbsp of Hemp Mayo. If using mashed avocado rather than strips, spread the avo on first, then top with the mayo. (Alternatively use 4 collard leaves de-stemmed and halved for rolling OR for burrito fashion: remove only thickest bottom part of stem, leaving collard leaf whole to be wrapped burrito style & cut diagonally into halves after stuffing/rolling.)
Place one green leaf lettuce leaf on each wrap.
Arrange a few tomato strips, avocado strips (unless using mashed avo) & shiitake (or portobello) bacon on each wrap.
Roll up tightly into a cone shape (Temaki-style), securing with a bit of water along one edge of nori. Or, role evenly into a cylinder and feel free to slice into sushi-sized bites. (If using halved collard leaves, roll & secure with a pretty party toothpick. If using whole collard leaves, roll like a burrito, folding top and bottom edges in first then rolling up left to right and cutting in half on a diagonal which will keep everything secured- use party pics if necessary.)
Serve any remaining Hemp Mayo on the side for dipping.

Enjoy!

Do you have a favorite “traditional” recipe you’d like upgraded into a beautiful Raw Vegan version? Share below for a chance to have me recreate it for you!

Be sure to follow me on Facebook, Pinterest, Instagram, Twitter & YouTube to stay current on all things SN!

Much Love,

Juliane

Thank you for visiting 🙂

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Food, Health, Nutrition & Wellness, Nutrition & Beauty, Style

Salted Caramel Nut Butter Cups

Raw Vegan Salted Caramel Nut Butter Cups

Mmm-mmm, I've had a bit of a sweet tooth lately haven't I? Hey, knowing these delicious treats are all so incredibly good for me… why not make them all the time! I just love having a little piece of something after dinner or with my tea in the afternoon. These Raw Vegan Salted Caramel Nut Butter Cups are as heavenly as they look and delicious as they sound. They bring to mind a certain Easter candy whose first name rhymes with Bradbury… chocolate covered ooey-goey sweetness – minus the guilt and with all the glow!

Check it out…

The coconut nectar "caramel" is a tasty little miracle worker that's: low glycemic, non-toxic, low fructose, digestion improving, medium chain fatty acid boasting meaning it improves heart health, contains 17 amino acids, a host of minerals, vitamins B & C and is hypoallergenic, antiviral/antifungal/antiseptic/antibacterial & antiparasitic aka majorly immune boosting!

Sprouted Raw Nut butters like pecan and cashew contain easily digestible protein brimming with heart-healthy fatty acids, phenolic antioxidants, photo-chemical substances including the polyphenolic antioxidant ellagic acid, B-vitamins and minerals such as magnesium and zinc.

And, should you be avoiding cacao for any reason (albeit extraordinarily healthy for many other reasons, cacao can be overtaxing to the adrenals for some individuals) simply swap it out with this amazing raw carob powder like I do. Carob is actually an evergreen flowering shrub belonging to the legume family and native to the Mediterranean region. Carob is loaded with iron and can help fight against osteoporosis due to its high content of calcium, phosphorous and magnesium. Carob contains polyphenols which lower cholesterol and account for carob's extremely powerful antioxidant properties. Finally, carob is caffeine and theobromine-free and contains Gallic Acid which works as an analgesic, anti-allergic, antibacterial, antioxidant, antiviral and antiseptic.

As always with all raw vegan StyleNectar recipes, the list of amazing benefits is seemingly endless… so should you care to delve into the incredible features of extra virgin coconut oil check them out here.

Gourmet chocolates that make us look and feel as beautiful as they taste…

YUM 🙂

Recipe for Raw Vegan Salted Caramel Nut Butter Cups

(Makes 1 dozen mini's)

Equipment: 12 mini muffin liners. Alternatively, use ice cube trays sprayed/coated with a bit of coconut oil to ensure easy release later.

Ingredients

1/2 cup extra virgin coconut oil, liquified (to liquify, simply place oil in a glass bowl over a barely simmering pot of water, stirring just til melted then removing immediately to keep raw)
1/4 cup cacao or sub a portion or all with raw carob powder
a pinch of sea salt or himalayan salt or to taste (See it's benefits here)
your favorite healthy sweetener to taste (I used 1 tsp liquid stevia)
raw coconut nectar - 2 or 3 Tbsp (Alternatively try substituting maple syrup or raw honey tho I've not tried either in this recipe yet so do so at your own risk.)
3 ounces cashew, macadamia or pecan butter ideally raw & sprouted (read about why I avoid peanuts & peanut butter here)
pinch of fleur de sel (or sub celtic or himalayan salt)

Method

Whisk together coconut oil, cacao, sea salt and sweetener until smooth and creamy. Taste to adjust flavors to your preference.
Place mini muffin tins into an 8 x 8 dish or other tray for stability.
Spoon a teaspoon of "melted" chocolate into each mini muffin tin, then place in the freezer for a few minutes to set.
Remove cups from freezer and spoon a tiny dallop of nut butter into each tin, followed by a teeny dallop of coconut nectar. Because coconut nectar is so stretchy, I assist the process by pouring with my left hand very carefully, and "cutting" the stream of nectar off w/ a knife in my right hand. Feel free to add the pinch of fleur de sel (or sub celtic or himalayan salt) at this point, or wait til step 6 and sprinkle it on the tops.
Place cups back in freezer for 20 minutes.
Remove cups from freezer and top with chocolate til covered. Sprinkle tops with a bit of Fleur de Sel (or celtic or himalayan salt) if you haven't already done so in step 4. Pop back in freezer for a good hour til fully hardened.
Store and eat directly from the freezer.

Enjoy!

What favorite sweet or savory indulgence would you like transformed into a beautifully delicious Raw Vegan version?

Share it below for a chance to have me recreate it for you!

All Love,

Juliane

Thank you for visiting 🙂

Comment, Like, Subscribe & Share!

Food, Health, Nutrition & Wellness, Nutrition & Beauty, Style

Fiery Onion Rings with Creamy Garlic Aioli Dipping Sauce

Raw Vegan Chipotle Onion Rings with Garlic Aioli Dipping Sauce

Who doesn't love the delicious crunch of crispy, battered onion rings?! Get ready for guilt free indulgence with these rings of fire made mega-delish with spicy smoked chipotle paired with THE most amazing Creamy Garlic Aioli Dipping Sauce you've ever had! Seriously, Jim and I can't get enough. They've become a weekly staple – actually I made two batches this week they're that incredible and easy too!

You'd never guess these Raw Vegan Onion Rings are chock full of superfood power!

Fiery Onion Rings with Creamy Aioli Dipping Sauce win hands down for flavor, texture and satisfaction… plus they leave us feeling & looking our best too! I purposely created a nut-free (gluten-free, dairy-free, grain-free) batter as even a Living Foods Raw Vegan diet is not healthy if it relies too heavily upon a high calorie, fat-laden, nut based approach. When it comes to fats, too much can be too much no matter the type – a pitfall new Raw Foodists often stumble into. Heavy, nut-centric meals can be very difficult for the digestive system and make it challenging to achieve ideal weight/fitness goals. We all want to look and feel our best while eating delicious, nutritious food, therefore, I aim to develop balanced recipes that deliver absolutely amazing flavor while simultaneously ensuring we don't have to worry about counting calories or offsetting meals with excessive exercise in order to enjoy them.

This Raw Vegan enzyme and nutrient rich recipe is full of incredibly powerful health & beauty enhancing plant-based superfoods. Check out some of the amazing ingredient fun facts & benefits you'll receive while enjoying this delicious combo…

Onions – Major cancer fighting power. major collagen/hair/nails building power.
Buckwheat Groats- (I sprouted mine however I include options for skipping sprouting below) – Not actually a grain at all, but a fruit seed. High in protein, flavanoids, magnesium, insoluble fiber, powerful phytonutrients proven to be more powerful than that found in fruits & vegetables, heart protecting lignans and more.
Chickpeas - (I sprouted mine however I include options for not sprouting below) – Excellent for supporting the digestive tract, contain uniquely powerful antioxidants, decrease risk of cardiovascular disease, regulate blood sugar, improve feelings of satiety, excellent molybdenum &, manganese, very good source of folate & copper, good source of fiber & protein.
Kale – More iron than beef, high in Vitamin K crucial for bone health, blood clotting and prevention of Alzheimer's, powerful antioxidants, anti-inflammatory, reduces cholesterol levels, high in Vitamins A & C and Calcium, a great detox food filled with fiber & sulfur to keep the liver healthy.
Carrots – Excellent source of Beta-Carotene for beautiful skin & healthy vision. Carrots also contain falcarinol, a natural toxin that protects carrots against fungal disease and is found in scientific studies to stimulate cancer-fighting mechanisms in the body. Carrot extract has been found useful in combating cognitive dysfunctions and may offer memory improvement as well as cholesterol-lowering benefit.
Capsaicin in Chipotle (Chili) Peppers– Powerful anti-inflammatory, reduces cholesterol & triglyceride levels and increases body's blood clotting ability. Cultures who use hot pepper liberally have a much lower rate of heart attack, stroke & pulmonary embolism. Protects fats in blood from damage by free radicals, the first step in the development of atherosclerosis. Clears congestion from sinuses and congested lungs. Boosts immunity due to it's high content of beta-carotene and C. Kills the bacteria contributing to stomach ulcers while stimulating the cells lining the stomach to secrete protective juices.
Hemp Seed– A Super Food. A complete protein with a concentrated balance of proteins, essential fats, vitamins & enzymes with a virtual absence of sugar, starch & saturated fat. Increases and sustains energy, lowers cholesterol and blood pressure, reduces inflammation. Improves circulation, immune system and blood sugar control. More easily digested protein than meat, eggs, cheese or other high protein food. High in perfectly balanced essential fats: omega 3, 6 & Gamma Linolenic Acid (GLA). High in antioxidants, amino acids, fiber, iron, zinc, carotene, B vitamins, Vitamin E. Can be eaten by those unable to tolerate nuts, gluten, lactose or sugar as there are no known allergies to hemp foods.

Mmm mmm divine! We just had these Fiery Onion Rings w Creamy Aioli Dipping Sauce on the side of a super delish Raw Vegan Soft-serve Chocolate Shake for a to-live-for lunch!

And, people, let me just talk about the Creamy Aioli Dipping Sauce for a sec. Yes, these onion rings are unbelievably fabulous enough to stand on their own, however, this Creamy Garlic Aioli is phenom! You'll be wanting to dip everything in it – or thinning it out to use it as salad dressing – or slathering it all over your veggie wraps.

To. Live. For!!!

So, a final brief comment before I get to the recipe… I made my onion rings using the absolute highest raw vegan method possible (and it was still super easy) meaning I soaked my chickpeas and buckwheat then sprouted them before turning them into the batter. However, I've included an Express Option for anyone that feels like skipping that step. But, let's be honest about soaking and sprouting – it's literally dumping something into a big bowl of water, letting it sit, draining, rinsing, and letting it sit in a colander and rinsing again. Easy. However, options are good. And, either way you make it, they'll still be brimming with amazing flavor and stunning health and vitality power!

Recipe for Raw Vegan Onion Rings & Creamy Aioli Dipping Sauce

(Serves 4)

Ingredients

Raw Vegan Fiery Onion Ring Batter

1 cup dried chickpeas soaked & sprouted* (for Express Method sub 1 cup chickpea flour)
3/4 buckwheat groats soaked & sprouted* (for Express Method sub 3/4 cup buckwheat flour)
6 kale stems (left over from salads/smoothies or just use 3 whole leaves stem & all. For Express Method sub 1 1/2 Tbsp of your fav Greens Powder)
2 medium carrots (for Express Method, sub 2 Tbsp Carrot Powder)
1 1/2 inch piece of dried chipotle pepper (or equivalent in powder, starting with 1/2 tsp & taste testing from there )
1 teeny tiny (they're like 1/2 inch long) dried habanero chili pepper (or chili powder to taste starting with 1/2 tsp & taste testing batter from there)
1 Tbsp extra virgin olive oil (for Express Method omit or substitute 5 nuts like cashews/brazil nuts/macadamia – don't worry 5 nuts spread across the entire recipe is not a big deal)
1 1/2 tsp garlic powder (or to taste)
1 tsp sea salt (or to taste)
1/2 Tbsp raw coconut sugar (or use raw maple syrup crystals, stevia, raw coconut sugar or your fav sweetener to taste adjusting to account for differences in the strengths)
1/2 tsp smoked paprika (reserved for garnishing)

*Soaking & Sprouting Instructions: Place Buckwheat and Chickpeas into two separate bowls, top with filtered water to 3 inches above. Let soak 8-12 hours or overnight. Rinse thoroughly. To Sprout: place Buckwheat and Chickpeas into two separate colanders inside 2 pots, add a 1/2 inch of water to each pot, cover with lids. Let sit for 2 to 3 days rinsing once in the am and pm until sprouts grow to about 1/4". Rinse again thoroughly and they're ready!

Onion Ring Soak

1 extra large sweet onion
1 1/2 cups filtered water
1 Tbsp raw apple cider vinegar (or sub fresh squeezed lemon juice)
1 Tbsp extra virgin olive oil
1 Tbsp coconut nectar
1 tsp sea salt

Creamy Raw Vegan Garlic Aioli

1/2 cup hemp seed
1/4 + cup filtered water
2 cloves garlic (3 if you like it strong)
2 Tbsp apple cider vinegar (or sub fresh squeezed lemon juice)
1 Tbsp extra virgin olive oil
5 raw cashews
a touch of raw coconut sugar, stevia or your fav sweetener (start with 1/2 tsp & adjust to taste)

Method

Fiery Raw Vegan Onion Rings

Note: It's best to do steps 1-3 the day before. Then dehydrate your onion rings the day you'll be serving or even a day ahead if you choose as they "reheat" really nicely in 45 minutes in the dehydrator.

Place all the Onion Ring Batter ingredients into your food processor and pulse until everything is uniformly broken down and well combined, scraping down the sides of your bowl several times. You should have a nice dough when the proccess is complete. You don't want huge chunks of anything. (For Express Method process ingredients into a flour and skip steps 2 and 3)
Spread the mixture onto a teflex sheet of your dehydrator (I like the Excalibur) and dehydrate at 115 F for 4 hours or until dry, checking periodically as climate/time of year/altitude etc. can vastly affect drying time. Feel free to make the Garlic Aioli at this point.
Once dry, break the dough into chunks and place into your food processor or Vitamix to process into a fine flour. Divide the flour between two medium bowls and set aside.
In a medium bowl whisk together the Onion Ring Soak ingredients.
Separate your extra large onion into rings.
Dip each onion ring first into the Soaking Liquid, then into the Batter Flour shaking to remove excess, back into the soaking liquid and again into the Batter Flour shaking to remove excess once more. Place each battered ring on a Teflex Sheet Lined dehydrator tray.
Once all onions are battered, dehydrate on 135 F for 1st hour (Don't worry they'll still be raw as at this point they're throwing off water and the internal temp remains below 115) then turn down to 115F for 2 to 4 hours more, checking on them periodically, until reach desired crispness.*
Dust onion rings with smoked paprika to garnish.

*There is leeway as to how long you choose to dehydrate the onion rings. They're really delicious both a little moist and quite crunchy & everything in between. I like to remove them when the interior is still a bit moist resembling deep-fried consisency as we put the leftovers in the fridge and "reheat" them in the dehydrator the next day on 135F for 45 minutes which makes them warm and crispier allowing us to enjoy them both ways.

Creamy Garlic Aioli

Place all the aioli ingredients into your Vitamix and process until smooth and creamy.
Taste to adjust for seasonings and, if making in advance, add 1 or 2 Tbsp extra water for it to be a bit thinner than desired consistency as it will thicken considerably in the fridge.

Enjoy!

Do you have a favorite "traditional" recipe you'd like upgraded into a beautiful Raw Vegan version? Comment below & I'll recreate it for you!

All Love,

Juliane

Thank you for visiting 🙂

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Get your Antioxidants for Free by Earthing!

Earthing, also known as Grounding, eases inflammation.

There's a reason we're drawn to walking barefoot on the beach, plunging our hands into damp soil gardening, or simply falling asleep on the grass… it's why yoga is practiced with bare feet and Qi Gong is practiced outdoors… and it all has to do with a concept called Earthing, or, grounding.

The Benefits of Earthing

Essentially, if you're too busy to read through the forthcoming explanation, go outside and stand barefoot or lie down in your grass for ten minutes and you'll notice you feel much, much better! In fact, scientific research shows innumerable benefits from Earthing including:

Normalization of cortisol rhythm and melatonin secretion (aka increased daytime energy and ability to sleep at night)
Incredibly powerful antioxidant effect
Reduction in blood viscosity
Improved circulation
Reduction in stress
Balancing of nervous system
Lowered cortisol
Reduced pain & chronic inflammation (thereby allowing our bodies to heal faster)
Reduced Anxiety
Increased energy
And more… all with no side effects (though in certain cases medications for thyroid/blood thinning/pain etc. may need to be reduced/eliminated as a result, therefore consult with your doctor prior to implementing an Earthing program)

How Earthing Works

Our bodies benefit tremendously from direct contact (walking, sitting or laying down, particularly when humid or wet) with the earth's negatively charged surface. During such Earthing activities as walking barefoot on the grass, the earth's surface supplies a never-ending source of ions which are conducted through our bare skin and absorbed by the trillions. As electrons travel from the feet throughout the body via its conductive systems, an antioxidant* effect occurs which helps to optimize the immune system. It is proposed that these free or mobile electrons from the earth neutralize the positively charged free radicals (free radicals being what antioxidants scavenge out of the body) which are the hallmark of chronic inflammation and root of most disease… thus illustrating how these free mobile electrons serve as natural antioxidants. Food based antioxidants from plants, fruits, vegetables and supplements such as astaxanthin also supply antioxidants, however, the regular supply of electrons from the earth are free! *Read the short explanation below on the relationship between antioxidants and free radicals for an even better understanding.

Why isn't Earthing More Well Known?

Why haven't you heard about Earthing til now? Funding drives what gets researched and since Earthing is free… need I say more? For example, Earthing has been proven repeatedly in solid scientific studies to have the same effect on our blood as aspirin, reducing clumping and thinning the blood, which is outstanding. Something totally free (Earthing) has the exact health benefit of aspirin but less risk. Yet, Bayer reports annual sales of over 1.1 Billion dollars per year.

Bottom line, often that which is not considered "mainstream" is deemed rubbish, yet before one falls for a belief in "scientific proof" or triple-blind studies as a means to "prove" validity or safety, consider how completely manipulated everything can be starting with who's funding the studies, research, resulting statistics and science.

How to practice Earthing

In modern times we've become quite separated from the earth. We spend most our time in insulated boxes, or travelling – once again in a box - from one to another. More recently we've transitioned from conductive leather or hide-soled shoes to thick, synthetic soled shoes incapable of transmitting Earth's free electrons. And, in just the last two decades we've been impacted by an unprecedented flood of electromagnetic waves, or, EMF pollution. Alas, don't fret! We need not live barefoot in caves in the middle of who-knows-where! Simply employ any of the following measures to bring our bodies back into a state of homeostasis, health and well being:

Standing/Walking barefoot on the beach
Standing/Walking barefoot on the grass
Standing/Walking barefoot on your concrete basement floor
Taking your shoes off for 10 minutes while golfing
Swimming in the ocean
Surfing
Ground by resting (shoeless) feet on steel studs while flying (offsetting EMF)
Walking in thin leather/hide soled shoes…
Or walking/running in Earthing Shoes such as these by Juil (love their styles & hope they create more vegan options) or these earthing shoes (love to try them too!)
Outdoor meditation has been used for thousands of years by advanced spiritual masters who understood the magnifying and synergistic effect of combining grounding with meditation.

Additionally, there are earthing products such as sheets, blankets and computer mats on the market which, admittedly, I do find rather intriguing. However, they're too pricy for me so I'll personally be spending as much time as possible in nature barefoot, meditating on the grass and eating an antioxidant-rich diet 🙂

* Antioxidants and Free radicals: "Antioxidants are intimately involved in the prevention of cellular damage – the common pathway for cancer, aging, and a variety of diseases. Free radicals are atoms or groups of atoms with an odd (unpaired) number of electrons which can be formed when oxygen interacts with certain molecules. Once formed these highly reactive radicals can start a chain reaction, like dominoes. Their chief danger comes from the damage they can do when they react with important cellular components such as DNA, or the cell membrane. Cells may function poorly or die if this occurs. To prevent free radical damage the body has a defense system of antioxidants. Antioxidants are molecules which can safely interact with free radicals and terminate the chain reaction before vital molecules are damaged. Although there are several enzyme systems within the body that scavenge free radicals, the principle micronutrient (vitamin) antioxidants are vitamin E, beta-carotene, vitamin C…" as well as selenium, a trace metal. The body cannot manufacture these micronutrients so they must be supplied in the diet (or from earthing) 1. http://www.rice.edu/~jenky/sports/antiox.html

Please do your own research and come to your own conclusions. Here are a few additional resources:

http://earthinginstitute.net/index.php/research
http://radianthealthtoday.com/GroundingReport.pdf
http://articles.mercola.com/sites/articles/archive/2012/11/04/why-does-walking-barefoot-on-the-earth-make-you-feel-better.aspx

How familiar are you with Earthing? Do you/how do you practice it?

What are your thoughts on the subject?

All Love,

Juliane

Thank you for visiting 🙂

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Neapolitan Nice-Cream Banana Split with Hot Fudge & Caramel

Raw Vegan Neapolitan Nice-Cream Banana Split with Hot Fudge & Caramel

I'm not gonna lie, it's virtually impossible to not feel guilty eating such an insanely delicious Neapolitan Nice-Cream Banana Split with Hot Fudge & Caramel! Our brains are just conditioned to believe anything this utterly divine can't be good for us. And yet…

I'm enjoying this over-the-top decadence for breakfast, lunch, dinner – whenever I want -because this irresistible, melt-in-your-mouth lusciousness is actually completely amazing for us!

Dairy Free, Sugar Free Vegan Hot Fudge & Caramel Sauces in all their glory – Oh My Yum!

Whoever came up with the "You can't have your cake and eat it too" phrase definitely did not know what they were talking about! In fact, the more I learn, the more I realize the complete and utter falsity of that statement. It really appears as though the simpler we live – far, far and away from unnecessary chemicals, processing, faux scents, unnatural flavorings and animal derived products… and the closer we get to the flavor of REAL strawberries, REAL chocolate, REAL sweetness, with a REAL cherry on top, all of which have isn't it obvious SO much better flavor than some man-made replica… the closer we get to authenticity and the healthier and happier we make our bodies. The more living foods we eat, the more alive we become. Life force is that magic scientists still haven't been able to distinguish or identify! It's who we are. What makes us us. When we feed our cells fresh, beautiful, LIVING high-vibrational fruits, vegetables and plant based foods, we're putting that magic into our bodies, enabling us to operate on a higher level.

But hey, even if we're not interested in feeling, looking and living up to our absolute highest level – this sundae is so darn delicious, that's worth it alone 🙂

Complete with Chunks of Raw Vegan Fudge Brownies, Sprouted Walnuts & toppings galore!

So as if looking & feeling our best and sublime flavor weren't enough, I feel compelled to single out one more (super impressive) health benefit from the myriad we'll derive eating bananas, strawberries, coconut nectar, cacao, walnuts, almonds, dates and all the other healthifying/beautifying ingredients in this deceptively sublime dish of yum:

Banana Nice-Cream requires REALLY ripe nanas. I'm talking the kind covered in brown spots – in fact a fully brown banana is excellent because it means the banana is SUPER sweet and will make incredibly CREAMY Nice-Cream. Japanese scientists researching fruits and vegetables and their affects on health have discovered a substance in ripe (brown spotted) bananas called Tumor Necrosis Factor (TNF), which increases immune capacity; leading to the conclusion that eating ripe bananas has the potential to help prevent lifestyle-related diseases and carcinogenesis.[1] TNF acts as an anti-cancer agent by stimulating the production of white blood cells helping to fight abnormal tumor cells in the body… Making a Neapolitan Nice-Cream Banana Split with Hot Fudge & Caramel an anti-cancer powerhouse!! Kaboom!

Of course by now you're used to hearing all about all the other hair/skin/nail boosting phytonutrients, antioxidants & vitamins, bone/teeth building minerals, heart healthy omega-3's, and all the protein, fiber and etc. etc. fabulosity found in living plant-based recipes such as this one – and yes ALL of those things are in this dish too! So, rather than write a book here, I'll close it on that. However, should you have any questions or want further details on anything do post your fine question in the comments below.

[1] “Differences in Biological Response Modifier-like Activities According to the Strain and Maturity of Bananas” – Department of Medical Life Chemistry, Japan, 2008.

This is my submission to Ren & Elizabeth at Simple and in Season!

Recipe for Neapolitan Nice-Cream Banana Split w/ Hot Fudge & Caramel

(Makes at least 2 large Sundaes with leftovers)

Ingredients

Neapolitan Nice Cream

12 frozen, super ripe bananas (PEEL your super ripe bananas first! Then freeze overnight. I peel & pack all of mine into a large BPA free plastic box, smoosh the lid on, then freeze. Each day I dump the whole block out on my cutting board cutting off the size chunk I need since frozen bananas are always sliceable. *PS. Super ripe doesn't mean you want to eat any nanas with cuts, scrapes or mold of course, as they would be harboring bacteria!)
10 ounces strawberries, frozen or fresh
2 Tbsp cacao (or sub carob powder)
your favorite healthy sweetener to taste (stevia, raw coconut nectar, raw honey, raw maple syrup, raw coconut sugar)
optional: himalayan sea salt, CEYLON cinnamon (Cassia is toxic), vanilla powder

Hot Fudge

1/2 cup extra virgin coconut oil (click to read the amazing benefits!)
1/4 cup cacao
your favorite healthy sweetener to taste (I love raw coconut nectar & stevia)
optional: sea salt, cinnamon, vanilla powder

Caramel Sauce

3/4 cup raw coconut nectar (raw coconut nectar is low glycemic, non-toxic, low in fructose, improves digestion, boasts medium chain fatty acids which improve heart health, contains 17 amino acids, a host of minerals & vitamins B & C and is hypoallergenic, antiviral/antifungal/antiseptic/antibacterial & antiparasitic!)

Toppings

Raw Fudge Brownie Chunks (click link for recipe)
1 banana per sundae, sliced in 1/2 – choose firmer nice-looking ones as these are for garnishing the split
walnuts, chopped (ideally sprouted)
1 cherry per sundae
optional: Whipped Cashew Cream (click link for recipe)

Method

Neapolitan Nice Cream

Blend all the bananas using the tamper with your high speed blender (I recommend a Vitamix) until smooth and creamy, similar to softserve, but no where near totally melted like a smoothie. Alternatively, use a food processor. Dump 2/3 of the Nice-Cream out into a container and reserve in freezer for a moment.
Vanilla: You're done with the vanilla! If you want to add a bit of vanilla powder or sweetener to amp it up, go ahead. Dump into it's own container and place in freezer.
Strawberry: Dump 1/2 the reserved (2/3) mixture from step #1 into the vitamix. Add 10 ounces of strawberries and blend until creamy. Add sweetener to taste if necessary. Dump into its own container & place in freezer.
Chocolate: Without bothering to rinse your Vitamix, dump remaining 1/2 of the reserved mixture from step #1 into the vitamix and add 2 Tbsp cacao (or more if you like), a touch of sea salt, pinch of cinnamon if desired, and sweetener to taste. Blend until creamy. Place in a 3rd container in the freezer.

Hot Fudge

If your 1/2 cup coconut oil isn't already liquified (which it will be if your home is over 76F) place it in a glass mixing bowl over a barely steaming pot of water (creating a double boiler affect) and stir til just liquified. Remove promptly to keep raw.
Mix in the 1/4 cup cacao, sweetener of choice, sea salt and cinnamon to taste. Taste to adjust flavorings to your desired affect.
Pour into a lovely pourable container and set aside. *Store at room temperature to keep liquified. If solidification occurs just use the method above to liquify again- tho this won't be an issue unless you have leftovers.

Caramel Sauce

Coconut nectar is your amazing caramel sauce. Simply pour it into your lovely container of choice to serve alonside your Banana Split Sundae!

Assembly

Scoop 1 ball of each the 3 Nice-Creams into a sundae dish.
Slice a pretty banana in 1/2 and place halves on either side of the Nice-Creams.
Place 4 or 5 Raw Brownie Chunks around the dish.
Drizzle with Hot Fudge and Caramel Sauce
Sprinkle with a handful of chopped walnuts.
Add a dallop of Whipped Cashew Cream.
Top it with a REAL cherry and…

Enjoy!

Do you have a favorite sweet or savory recipe you'd like transormed into a beautiful raw vegan version?

Share in the comments below and I'll recreate it for you!

All Love,

Juliane

Thank YOU for visiting 🙂

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Gourmet Raw Vegan Dark Chocolate Bark (for Glowing Skin!)

Yes, it's Dairy Free, Sugar Free & totally tastes SO much better!

Gourmet Raw Dark Chocolate Bark (for Glowing Skin!)

Gourmet Raw Dark Chocolate Bark proves once again that delicious treats can and should be amazing for you! This absolutely delectable confection elevates indulgence to a whole new level. Rich, smooth chocolate in its freshest, most flavorful form packed with your favorite raw, sprouted nuts and divinely sweet, dried fruit… hey we've even tossed in some fabulous chia for an omega-3 boasting over-the-top crunch!

And Psssst… this recipe takes all of 5 minutes hands-on time 🙂

All this flavor, texture, creaminess and chocolate bliss stands on it's own – trust me, ours have barely lasted 2 days they're THAT GOOD – and yet these babies are ALSO going to make you GLOW! These little chocolate bars are packed with the power of cacao and all it's skintastic flavanols to fight free radicals keeping skin dewy, hydrated, thickened and protected from UV rays to boot! The addition of chia adds omega-3's, protein, calcium, iron, magnesium and antioxidants. Coconut oil has it's own share of amazing benefits which you can read about here. And, as if that wern't enough to get excited about, your choice of sprouted nuts and dried fruits add even more superfood enzymes and antioxidant oomph to this veritable cocktail of beauty in a bar!

Who says we can't have our candy bars AND glow too… not us!

Oh, I almost forgot to mention, these divine chocolates will put you into a great mood as well! Raw cacao contains the feel good chemical called PEA (phenylethylamine) which is the same chemical our brain produces when we fall in love. PEA acts similar to amphetamines such as dopamine or norepinephrine producing feelings of euphoria, happiness and love! It really doesn't get any better than this 🙂

Recipe for Gourmet Raw Vegan Dark Chocolate Bark

Ingredients

1/4 cup cacao (or sub carob powder)
1/2 cup coconut oil
raw honey, coconut sugar, maple syrup, coconut nectar or stevia to taste (I used around 1 1/2 tsp liquid stevia & it was perfectly "dark chocolate" sweet. Use more for "milk chocolate" sweet.)
pinch of sea salt
1/2 cup of your favorite chopped nuts (preferrably sprouted more on that here) and dried fruit (I used sprouted walnuts & almonds and chopped apricots, dates & cranberries plus a sprinkling of chia)
optional: vanilla powder, cinnamon, maca, espresso powder, ginger, cayenne, raw flaked coconut or citrus zest ~ get creative!

Method

If your coconut oil is above 76F and not already liquified, place it in your mixing bowl over a pot of barely steaming water and stir just til melted. Remove immediately to keep raw.
Whisk in cacao, sweetener and optional add-ons until smooth. I used stevia which whisks right in, combining easily. If using maple syrup or coconut nectar you may want to use your food processer or blender to ensure emulsification & prevent separation of ingredients. However, as long as you pop this in the freezer immediately, you can probably get away with just whisking.
Stir in nuts and dried fruit.
Line an 8×8 glass baking dish with parchment paper leaving enough overhang to create "handles" on the sides for lifting out the chocolate once it's set. Pour chocolate mixture into parchment lined dish. Spread around distributing nuts & fruit evenly.
Let set in freezer for an hour. Remove and lift out of dish using parchment paper overhang "handles".
Break into pieces or cut into 8 or 12 uniform squares for your daily dark chocolate fix! Store your chocolates in the freezer and not in the cupboard where it will melt!

Enjoy 🙂

Stay tuned … Salted Caramel Chocolate Mini's coming soon!

Do you have a favorite chocolate treat you'd like upgraded into a beautiful raw vegan confection?

Share in the comments below and I'll recreate it for you!

All Love,

Juliane

You may also enjoy: Fiery Onion Rings w Creamy Aioli Dipping Sauce (Vegan, Raw, GF)

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Summer Salad w Fresh Vegan Baby “Mozzarella” Balls (Bocconcini)

OMG I just had this Summer Salad with Raw Vegan Fresh Mozzarella Balls – and it was the BEST lunch ever!

Summer Salad with Fresh Vegan Baby “Mozzarella” (Bocconcini) is pure, over-the-top deliciousness! Perfectly ripe nectarines, multi-colored cherry tomatoes, golden corn and a punchy garden chive & cilantro vinaigrette whisked up with fresh lemon & olive oil are a perfect compliment to creamy, fresh baby “Mozzarella” aka Bocconcini.

I’m telling you, this is such heaven on a plate… and the best part is it’s actually dairy free!

And just like that, as if summer couldn’t get any better, it just has 🙂

I’d looked far and wide to no avail for a delicious raw vegan fresh mozzarella ball recipe and I finally created my own. It’s SO simple and incredibly worth it for delicious, versatile, healthifying, dairy free, hormone free amazingness. This pure, creamy goodness is made from raw cashews packed with copper (98% RDV per serving of cashews) phosphorus, manganese, bone-building magnesium, heart-protective monounsaturated fats, fiber and flavor galore!

And, though I tend always to think of my food as my medicine, what we eat is also the primary contributor to our external wellness as well. Nectarines, tomatoes, corn, fresh herbs, lemon & EVOO are all packed with concentrated sources of beautifying phytonutrients such as anti-aging antioxidants, lots of vitamin A for clear glowing skin, vitamin C for collagen building power, skin plumping healthy fats, hydrating, living water, plus minerals, fiber and tons of life force power we get from beautiful, living foods. Summer Salad with Baby Bocconcini is just as much a boon to our outward appearance as it is feast for the eyes, our internal health and tastebuds too!

This is my submission to The Vegetable Pallette for the Mellow Yellow challenge, to Sarah at Maison Cupcake, Helen at Fuss Free Flavours and Michelle at Utterly Scrummy, and to Ren & Elizabeth at Simple and in Season!

Recipe for Summer Salad with Raw Vegan Fresh Mozzarella Balls

(serves 4)

Ingredients

Raw Vegan Fresh Mozzarella Balls (Bocconcini)

1 cup raw cashews, soaked 6 hours, drained & rinsed
2 tbsp fresh lemon juiced (aprox 1/2 lemon)
1/2 tsp sea salt (or more to taste up to 1 tsp)
a touch of stevia (I used about 1/4 tsp)
1/2 to 1 tbsp (depends on humidity/seasons) filtered water

Salad

2 ears fresh corn, sliced off the cob
1 cup fresh cherry tomatoes, sliced in half
4 ripe nectarines, cut into bite sized pieces
1/3 cup fresh chives, chopped (save a few for garnish)
handful fresh cilantro, chopped (save a bit for garnish)
1 lemon juiced
1/4 cup extra virgin olive oil
sea salt & fresh cracked pepper to taste
1 cup raw vegan mozzarella balls (below)

Method

Mozzarella Balls

Blend 1 cup soaked cashews, 2 Tbsp lemon juice, 1/2 tsp sea salt (or up to 1 tsp to taste) and 1/2 to 1 full Tbsp filtered water (start with less as you can always add more) in a food processor until smooth, scraping down sides of bowl as necessary.
Dump mozzarella cheese mixture into a container and place in freezer for 10 or 15 minutes to firm up or in fridge for a couple of hours.
Once the cheese has firmed up, use a small melon ball sized spring-handled scooper to easily create tiny balls. Place all the mozzarella balls on a plate and put back into the freezer or fridge to keep firm while creating your salad.

Salad

Gently toss corn, tomatoes and nectarines together.
 Stir together chopped scallion, cilantro & lemon juice . Next, whisk in olive oil.
Season dressing with sea salt & fresh cracked pepper to taste .
Pour 3/4 of dressing over corn/tomato/nectarine mixture and gently toss.
Top salad with fresh mozzarella balls and drizzle remaining dressing over mozzarella balls.
Garnish with a bit of leftover chives & cilantro.

Enjoy!

What is your favorite raw vegan swapout?

Do you have a recipe you’d like made over/upgraded to raw vegan? Leave it in the comments below… I’m ready to take on the challenge!

All Love,

Juliane

Thank you for visiting 🙂

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Sprouted Forbidden Rice Salad w Pecans, Cranberries & Zippy Citrus Dressing

Bloomed Wild Rice Salad w Cranberries, Pecans & Citrus Dressing

Every so often, I'll stumble upon a game changer smack dab in the middle of writing a post on the very subject. Today was just one of those moments as I have just completely erased this entire post, to start over from scratch after making not one, but two new discoveries! A bit of background…

This week's Sprouted Forbidden Rice Salad with Cranberries & Pecans incorporated an amazing and simple sprouting technique I've been excited to share with you for some time. Sprouting or "blooming" rice is a fascinating way to achieve a beautifully soft, fluffy textured rice without ever having to turn on the hot stove! This super cool (haha) process wherein each rice granual splits open and unfolds from the inside out, similar to a flower blooming and unfurling it's petals, to reveal the white, pillowy interior of each piece of rice.

I had made two versions of this delicious Sprouted Rice Salad, one using Wild Rice, the other using an organic Forbidden Black Rice. The Forbidden Rice produced perfectly consistent, soft kernals in only 12 hours of overnight soaking while the Wild Rice, a mixture of several different types, sprouted unevenly. Despite these differences, I'd felt both turned out absolutely delicious Raw recipes incorporating insignificantly different swapouts – NOT SO! While the organic Forbidden Black Rice I'd used is indeed a Raw Living Foods product, it turns out the Wild Rice is actually not raw at all- in fact it's not even rice! Here's the scoop…

Wild Rice is not rice, but the seed of a grass that grows in shallow lake waters and streams around North America. The seeds obviously start out raw at which point they're plump and green. However, Wild Rice is harvested according to traditional methods practiced by First Nations peoples which involves parching the rice, rendering the seeds into dark grained "rice" which is no longer raw. Thus, the term "blooming" is best for Wild Rice, since parching destroys the rice germ preventing it from ever "sprouting". This probably explains the MUCH better results I had blooming/sprouting the living Forbidden Black Rice. As far as I can tell, it's virtually impossible to purchase Wild Rice raw, as there are laws in place to protect the traditional techniques used to harvest & parch it.

Forbidden Black Rice, on the other hand, is indeed rice and can be purchased raw (I used the Lotus Foods brand). Legend has it this ancient grain got it's name because it was so nutritionally beneficial only the Emperors of China were permitted to eat it. Considered a superfood worldwide, Forbidden Black Rice is a gluten and wheat free whole grain rich in iron, protein, mangenese, vitamin E and complex carbohydrates as well as the minerals magnesium, molybdenum and phosphorus. According to Chinese herbal medicine, Forbidden Rice is also considered to be a blood tonifier. The striking black color of Forbidden Rice is due to its high concentratin of anthoycyanins, the highly potent antioxidants also found in blackberries and blueberries!

Personally, going forward, I'll be sticking with sprouting raw organic Forbidden Black Rice as the results were consistently fluffy and it's a living foods product filled with enzymes and life force! That said, Wild Rice is also a nutritional powerhouse boasting high amounts of protein, folate, manganese, zinc and fiber, and if eating raw isn't crucial to you it's a fine & delicious substitute.

Sprouted Forbidden Wild Rice – raw & full of living foods power!

Blooming is as easy as soaking 1 cup of rice overnight in a jar topped with 4 additional inches of filtered water, placed in a dehydrator at 105F. If you don't have a dehydrator simply soak for up to 48 hours or until all the grains have split open, rinsing every 12 hours.

Sprouted Forbidden Rice can be incorporated anywhere cooked grains are used, from salads to pilafs, wraps, raw vegan sushi rolls or even as a delicious breakfast with sprouted nuts, dried fruit, creamy nut milk & honey.

This colorful Sprouted Rice Salad with Cranberries, Pecans & Zippy Citrus Dressing can be enjoyed all year round as a colorful summer picnic dish or as a beautiful addition to a winter holiday table. Sprouted pecans (simply soak pecans overnight then dehydrate til dry - see more on sprouting nuts in this post.) provide a meaty crunch while dried cranberries offer a sweet contrast to the rich depth of the Forbidden Rice. A zippy citrus dressing adds a fresh twist with a note of ginger to make everything sing!

The Zippy Citrus Dressing adds a fresh twist with a note of ginger to make everything sing!

Sprouted Forbidden Rice Salad with Cranberries, Pecans and Zippy Citrus Dressing

Recipe inspiration:Becoming Raw, Brenda Davis & Vesanto Melina

This is my submission to Shaheen at A2K – A Seasonal Veg Table Eat Your Greens Round Up.

Recipe for Sprouted Forbidden Rice Salad with Pecans, Cranberries & Zippy Citrus Dressing (Plan ahead to account for sprouting)

(Serves 4)

Ingredients

Sprouted Forbidden Black Rice Salad

1 cup Sprouted Raw Black Forbidden Rice or Bloomed Wild Rice. (Soak 1 cup of rice in a jar topped with 4 additional inches of filtered water in a dehydrator at 105F for 12 hours/overnight. If you don't have a dehydrator simply soak for up to 48 hours or until all the granules have split open, rinsing thoroughly every 12 hours. *See additional freshness note below.)
1/2 red bell pepper, chopped
1/2 cup fresh chives, chopped
1/2 cup dried cranberries
1/2 cup sprouted pecans, chopped
Himalayan salt to taste

Zippy Citrus Dressing

2 medium oranges, peeled & halved
1 Tbsp extra virgin olive oil
1 Tbsp fresh ginger
raw honey to taste
Himalayan salt to taste

Method

Gently toss together rice, red bell, chives, cranberries & pecans in a large bowl. Season with Himalayan salt to taste.
Toss all the dressing ingredients into a vitamix and blend til creamy.
Pour dressing over the salad ingredients and toss gently til well incorporated.

*If using Wild Rice rather than Forbidden Black Rice, take extra care to use freshly purchased Wild Rice that hasn't expired or it may not bloom! However, if this does happen, do not despair, simply add water, and simmer for 10 or 15 minutes on the stove since it's not raw to begin with anyway 🙂 Personally, I found the Forbidden Black Rice bloomed beautifully and with incredible ease plus it's actually RAW so it's filled with living enzymes and life force power!

Have you ever tried blooming rice? What type did you use?

What's your latest holistic or raw food discovery?

All Love,

Juliane

Thank YOU for visiting 🙂

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