Every day is a new challenge, especially when reading new and "invigorating" articles about raw nutrition. Our heads are spinning like crazy and we don't know what to believe anymore... sometimes... Of course, we are trying to observe our body and trust our gut, see what foods work the best, give us the most energy- but you know that too: it's not always obvious. That's why we are looking for people that already experimented and tried "things"... This blog helps me organize the recipes I find in my research for wellness and I'm more than happy to share them with you.
At this point, as my husband and I are continuing with the "body alcalinization", we are trying to bring in our diet new ingredients for diversity, more green smoothies, and more Omega 3 fatty acids and less Omega 6. In regards to Omega 3/6 fatty acids I found these articles that I liked, maybe you'll enjoy them too:
http://www.rawfamily.com/newsletters/green-for-life-2nd-edition
We want to keep the Omega 3:6 ratio at 1:1. So foods we try to incorporate now in our menu: green leafy vegetables and wild plants, walnuts, flax seeds and oil, chia seeds and oil, UDO's oil (which is a combination of oils with a favorable Omega 3:6:9 ratio of 3:1:1), and fish oil (stay away from fish oil which is high in Vitamin A!!!). The only other oils we use sparingly are coconut oil and olive oil. We want to stay away from Omega 6 oils such as sesame seed oil, nuts oil, and sunflower oil (though this is great for toxin-oil pulling). Avocados and coconuts are high in Omega 6, so we keep an eye on them!
So here are the new recipes we've tried in the March-June 2011.
CARROT-GINGER-AVOCADO SMOOTHIE
(makes 1 large or 2 small servings)4 small carrots
1/2 lime or lemon
1/2 avocado
1/2-1 inch ginger
cayenne pepper
salt or kelp flakes
topped with sprouted sunflower seeds and carrot slices
ENDIVE SALAD
(makes 2 servings)3 small endives
1/2 cucumber
cherry tomatoes
1/2 red onion
1-2 green onion (we love onion-can't you see it?)
3 T flax oil
Dressing:
1 T lemon juice
1 t German mustard
1 t sweetener (agave, maple syrup, puree mango etc.)
1-2 T walnuts
1-2 T currant or grapes raisins
salt, pepper, dill seeds etc.
MAKI-SUSHI
1 Jicama
1/2 cucumber, seeds removed cut lenghtwise
1 avocado, slices
1 carrot, sliced lenghtwise
cilantro, chopped
radish sprouts (or other sprouts)
sesame seeds ( I roasted few of them, we love the roasted taste!)
Nori sheets (unroasted, organic)
Dipping sauce:
Tamari or coconut aminos
Wasabi or horseradish paste
Slice jicama, place it in a food processor and pulse into granular appearance. I don't have a food processor, so I used my Omega juicer with the blank cone. Once granulated, use a cheese cloth to remove the excess liquid.
Place the nori sheet on a bamboo mat. Place the jicama on the nori sheet, then sprinkle the flax and sesame seeds, add the long slices of vegetables, the sprouts, and the cilantro, and sprinkle sesame seeds; then roll the bamboo mat to get a nice maki roll (take a pick on You Tube on how to make a maki roll). Cut the roll in 2, then each piece in 4. Dip the small rolls in the sauce and enjoy!
MUSTARD GREEN AND SUGAR SNAP PEAS SALAD
1-2 mustard greens
1 small romaine lettuce
1 C sugar snap peas
1/2 red onion
1/2 C sprouted sunflower seeds
2 T kalamata olives
1/2 avocado, cubed
Curry Sauce- blend all these ingredients until smooth. It can be refrigerated for several days. I also used this sauce to marinate sugar snap peas for another recipe.
1 coconut (water and meat)
1 T coconut butter
2 T tamari or coconut aminos
2 T sesame oil
2 T apple cider vinegar
2 T curry powder
1 -2 T sweetener (agave, yacon, maple or pureed fruits)
MANGO PIE
Crust:
4-5 dates, soaked
1/2 C almonds, soaked and blanched
2 T currants
a pinch of salt
1/2 C sunflower seeds, sprouted
1 T flax seeds
1 T chia seeds
Puree the dates and currants and mix with the chopped almonds. Add the sunflower seeds and the salt.
Filling:
Mango-purred. That's it. It's going to be sweet!!!! Top it with strawberries or other fruits.
GREENS AND BANANA-PEAR SMOOTHIE (Victoria Boutenko)
Kale
Dandelion
Parsley
Banana
Pear
Water
CHEESY BROCCOLI
Broccoli Florets (2 C) marinated in olive oil (2-3T), lemon juice (2 T), and salt. Try to marinate them for at least 30 minutes. Longer if possible, so the broccoli will be easier digested.
For the cheesy sauce, mix the following ingredients:
1 t tamari sauce
1 T raw tahini
1 t lemon juice
2 T nutritional yeast
1 T olive oil
1-2 T water
1/4-1/2 t paprika
BROWNIES
2-3 T Walnuts
3-5 T Almonds
2 T Currants
2 T Raisins
4-6 T hemp seeds
2 T cacao
6 T tart cherries
1-2 T maple syrup
salt
vanilla extract
I used an Omega juicer with the blank cone to create a paste out of these ingredients. Then I rolled the paste into small balls, and coated them with cacao nibs.The next day the cacao nibs were softer, easier to eat!
BROCCOLI CLUSTERS
2 C broccoli florets
2 C sunflower seeds
1/4 C onion
1-2 garlic cloves
3 T olive oil
1-2 T parsley
salt
pepper
pinch nutmeg
I combined these with a cucumber sauce (cucumber, dill, avocado, lemon juice-all puree).
KALE-PARSLEY-MANGO GREEN SMOOTHIE
(makes 2 servings)4 leaves of kales (don't forget to remove the stem)
1 mango
1 handful parsley
water
You can leave it here. I added 1 T lemon juice, 2 T water kefir (I've got mine from yemoos.com), cayenne pepper, 2 T tamarind puree. Yummy!!!!!!
BROCCOLI AND MACADAMIA SALAD
Dressing:
1/2-1 C Macadamia nuts, soaked (or cashews if you like them)
1 lemon juice
2-4 T oil (olive, flax)
1/4 C water or more
1-3 T Agave nectar
1/2 T mustard seed powder
1-2 cloves garlic
salt
Mix all ingredients in a blender to form a smooth white sauce.
Salad:
4 C broccoli florets
1 small red onion chopped
1/2 C raisins
1 C sunflower seeds, soaked and sprouted
1/2 C peas
