Emily's Raw Foods

Strawberry Jicama Salad with Cilantro Pesto and Pine Nuts

2011-04-29T16:32:00.000-07:00

Dressing:
4 teaspoons fresh-squeezed lime juice
2 tablespoons chopped cilantro
1 garlic clove, minced
2 teaspoons finely chopped red onion
4 teaspoons extra-virgin olive oil
Salt and pepper, to taste

Salad:
1/2 cup sliced fresh strawberries
2 cups spinach
1 cup finely grated jicama
½ cup sliced pine nuts (or almonds)

Taco Salad with Tomatillo Salsa

2011-03-14T12:04:00.000-07:00

Make taco meat:

1 cup walnuts
1/2 teaspoon cumin
1/2 teaspoon nama shoyu or braggs

Blend until forms a 'meat.'

Layer in bowl in this order:

1/2-1 cup lettuce
taco 'meat'
fresh salsa (chopped tomatoes, red onions, cilantro, lemon juice, salt & pepper to taste)
mashed avocado
tomatillo salsa (chopped tomatillos, white onion, lime, jalapeno, garlic clove, salt to taste)

The Kitchen Sink Smoothie

2011-03-14T12:00:00.000-07:00

Blend:

1 cup frozen pineapple
4 bananas
1-2 mangoes
1 cup almond milk or water
agave to taste
vanilla to taste

Pour half in glasses. Then blend other half with:

1 cup strawberries and/or raspberries

Add to glass. Pour over back of spoon to keep layers seperate. Add blueberries and spirulina for a third layer.

Strawberry Mango Quick Salad

2009-10-12T10:38:00.001-07:00

mango, chopped
strawberries, sliced
bunch of greens
sesame seeds
hemp seeds
red onion, sliced or minced
poppy seeds

Top with your favorite raw dressing or honey mustard.

Maple Pecan Milk

2009-10-12T10:32:00.000-07:00

1/2 cup pecans, soaked 1 hour and drained
2 cups filtered water
1/4 cup maple syrup, or to taste
2 teaspoons vanilla extract
1 Tablespoon raw agave nectar, optional
1 teaspoon cinnamon
pinch of fresh nutmeg
pinch of chipoltle chili powder, optional

Blend all in high speed blender until combined and warm.

Blueberry Banana Oatmeal

2009-10-12T10:28:00.000-07:00

1/2 cup dehydrated bananas (48 hours)
1/4 cup blueberries
1/2 cup rolled oats
pinch salt
raw agave, to taste
1 Tablespoon canola oil
2 Tablespoons raw hemp seeds
sprinkle of vanilla extract, optional
1/2 cup almond milk or filtered water

Warmed Satay Soup

2009-10-12T10:24:00.000-07:00

1/4-1/2 cup almond butter or peanut butter
1-2 Tablespoons nama shoyu or braggs
1/4 teaspoon ginger
1-2 garlic cloves, pressed or minced
1/2 cup hot tap water, filtered

Blend all in blender. Pour over:

1 package raw kelp noodles, rinsed
1-2 carrots, grated
1/4 cup red onion, minced
1/2 cup peas, optional

Corn and Radish Salad

2009-09-14T15:22:00.001-07:00

raw corn kernals from 3-4 ears
6 radishes, sliced
2 teaspoons cumin
juice of one lime
1 teaspoon sea salt
1/4 cup olive oil
pepper to taste
1/4 cup red onion, minced
1/2 cup celery leaves, chopped

Mix all in bowl. Let marinate room temp for 1/2 hour.

Spiced Raisin Cookie Oatmeal

2009-09-14T15:17:00.000-07:00

1 cup oatmeal
1/4 cup raisins
1 teaspoon pumpkin pie spice, or to taste
pinch salt
agaven nectar, to taste
dash vanilla extract
1 cup almond milk

Mix all in bowl and let sit 10 minutes.

Raw Banana Soft Serve

2009-09-14T15:13:00.000-07:00

Puree 2-3 frozen bananas (not thawed) in vitamix or food processor until smooth. (Add a teeny bit of cold water to turn over if necessary. Almond milk would work too.) Top with desired toppings, such as blueberries and agave nectar.

*A touch of vanilla would be wonderful.

Pucker Up Pepper!

2009-09-14T15:10:00.000-07:00

Thought this one was just too cute! Pucker up!

Raw Almond Rose Hip Yogurt

2009-09-14T14:59:00.000-07:00

1 batch almond yogurt (see below)
1 cup sweetened rose-hip puree (puree raw berries in blender until smooth)
chopped fresh mint, optional
Mix the yogurt and the rose-hip puree (sweeten with agave or honey, to taste) and chill. Garnish with chopped mint. Serve with fresh fruit slices and raw apple chips.

ALMOND YOGURT

2 cups sprouted almonds
12 oz. filtered water

1) Put the sprouted almonds into a blender with the water (or Rejuvelac) and blend to a fine cream.
2) Pour the cream into a muslin bag and squeeze out all the liquid. You should have approx. 10 oz. Put this liquid into a wide- mouth glass jar, cover with muslin or cheesecloth and let it sit at room temperature for 8 hours. The yogurt will separate from the whey, which stays on the bottom of the jar.
3) When done, put the jar into the refrigerator and let it solidify more. To serve, scoop out the yogurt from the top CAREFULLY, so as not to mix the yogurt with the whey.

Makes approximately 6 oz. of yogurt. Keeps for up to 5 days in the refrigerator. When storing all nut and seed yogurts, keep them in the same glass jar that you made them in, but when screwing on the top, leave it loose. In other words; do not screw the top on tight. This lets in a little air circulation and doesn't build up any pressure in the jar and the yogurt lasts longer.

Quick Chocolate Chia Pudding

2009-08-27T07:52:00.001-07:00

1/4 cup chia seeds
1 cup almond milk
1 Tablespoon raw cacoa powder
1 Tablespoon raw agave nectar, or to taste
pinch sea salt

Mix all in bowl. Let rest 10-20 minutes until chia seeds swell and absorb the liquid, or to desired consistancy. Serve room temp or chilled.

Cashew Asian Slaw

2009-08-12T19:33:00.000-07:00

2 garlic cloves, minced (pressed)
1/4 red onion, thinly sliced
2 teaspoons minced fresh ginger
1 Tablespoon raw agave nectar
2 Tablespoons seasoned rice vinegar
2 Tablespoons EV olive oil or EV canola oil
2 Tablespoons virgin sesame oil
1/2 - 2 teaspoons chili sauce, to taste
2 Tablespoons braggs or nama shoyu

Comine all in a large bowl. Set aside. Prepare veggies:
1 cucumber, cut into matchsticks
1 red pepper, cut into matchsticks
1 cup mung bean sprouts, rinsed
2 cups shredded red cabbage
1 cup chopped fresh cilantro
1/2 cup raw cashews or raw peanuts

Add vegetables to dressing. Toss to coat evenly. Serve immediately or let marinate up to 2 hours at room temperature for veggies to soften.

Raw Tootsie Cubes

2009-08-12T18:38:00.000-07:00

1/2 cup raw almond butter
1 heaping Tablespoon raw coconut butter
1 Tablespoon virgin coconut oil
1/4 cup raw cocoa powder
1/4 cup maple syrup or raw agave nectar
1/4 cup raw agave nectar
1/2 teaspoon sea salt
1 teaspoon vanilla extract

Blend all in food processor until smooth and combined. It will stick to itself and climb up the walls, as a bread dough does. Press into candy molds or ice cube tray. Oils may separate. Freeze 1/2 hour until chewy.

Cranberry Pecan Oatmeal

2009-08-12T18:06:00.000-07:00

1 cup almond milk or filtered water
1 cup GF rolled oats
1 Tablespoon chia seeds, optional
1/4 teaspoon sea salt
1/4 cup raw agave, or to taste
1/4 cup raw pecans
1/4 cup dried cranberries
1 teaspoon vanilla, optional
1/2 teaspoon cinnamon, optional

Place almond milk (or water) in a bowl with the oats. If using chia seeds, add to oats. Toss to coat. Set aside for 10 minutes. If desired, strain off liquid. Stir in remaining ingredients.

Quick Dill Pickles

2009-08-12T18:01:00.000-07:00

1 cucumber, cut into bite sized pieces
1 large bunch dill, roughly chopped
4 garlic cloves, halved or smashed with side of knife
2 Tablespoons sea salt
1/4 cup vinegar
1 1/2 cup filtered water

Mix all in container. Cover and refrigerate 3-6 days before eating.
*You may want to taste the brine to check for saltiness and vinegar levels. Adjust to your taste.

Marinated Holiday Fruits

2009-08-12T17:44:00.000-07:00

1 tablespoon ground cinnamon
1/4 cup raw agave
juice of one lemon
1/4 cup filtered water

Combine well. Pour over:

8 medjool dates, quartered
2 oranges, peeled and sectioned
2 bananas

Toss to coat evenly. Let marinated at room temp 2 hours.

Potluck Pina Colada Smoothie

2009-08-06T18:23:00.000-07:00

1 cup frozen pineapple
2 frozen bananas
1 tablespoon Artisiana Raw Coconut Butter
1 cup water

Blend all in blender until smooth. (Add more water if it is too thick.)

Variations: Ice is optional, especially if using non-frozen fruits, but the texture will be different. Use dried coconut flakes (2 tablespoons) in place of coconut butter. (This is not the same as coconut oil.)

Potluck Kelp Noodles

2009-08-06T18:21:00.000-07:00

2 cups fresh basil
6 garlic cloves
1/2 cup pine nuts
1/2 cup extra virgin olive oil
1 teaspoon sea salt

Process in food processor until smooth. Toss with:

3 bags raw sea tangle kelp noodles, drained and pulled apart
1 cup fresh raw peas
1 cup cherry tomatoes, halved

Raw Food Potluck August 6th!

2009-08-05T09:42:00.000-07:00

Duluth Area: There is a raw food potluck tomorrow evening August 6th at 4:30 pm in Veterans Park, Cloquet. Bring your favorite raw dish or just some fruit, veggies or undressed salad (or extra virgin olive oil and vinegar.) All welcome! I will be making pina colada smoothies! Hope to see you there!

Raw Vegan Blueberry Pancakes and Hemp Milk

2009-07-28T08:50:00.001-07:00

Blueberry Pancakes
Inspired from Everyday Raw.
1 cup fresh blueberries
1 ripe banana
1 cup raw pecans, soaked 2 hours
1 cup pine nuts, soaked 2 hours
1/4 - 1/2 cup filtered water (to allow batter to turn over in blender)
1/4 agave nectar, optional
1 teaspoon vanilla
1/2 teaspoon sea salt
1 cup maple syrup

Blend all except blueberries in high speed blender until smooth. Taste batter for sweetness. (It will sweeten more upon dehydrating.) Stir in blueberries by hand. Spread evenly in 4 inch rounds onto Teflex sheet. Dehydrate 12 hours; flip and dehydrate 12-24 more hours. Serve warm out of the dehydrator.

Hemp Milk
1/2 cup raw hemp seeds
1 1/2 - 2 cups filtered water
½ cup agave nectar
Pinch of sea salt
1 t vanilla extract, optional

Process seeds and water in blender until smooth. Do not strain. Add remaining ingredients; taste for sweetness.

Thai Salad and Macadamia Nuts with Creamy Dressing

2009-07-28T08:29:00.000-07:00

Inspired by Matthew Kenneys Thai Salad.
Spiced Nuts:
1/4 cup honey or agave nectar
1/2 cup chopped raw macadamia nuts (or raw cashews)
1/4 teaspoon sea salt
1 teaspoon curry powder
dash cayenne pepper

Toss all in bowl. Dehydrate in even layer 12 hours (or more) until desired crunchiness. Set aside.

Dressing:
1/2 cup sesame oil
1/4 cup braggs
1/4 olive oil
juice of 1 lime
1 tablespoon maple syrup or agave nectar
1/4 - 3 teaspoons red pepper flakes, to taste

Whisk to combine. Pour over:

2 handfuls spinach or other mixed greens
1/2 cup fresh pineapple, diced (or frozen fresh pineapple, defrosted)
1 cup tomatoes, diced
1 avocado, sliced
sea salt, to taste
1 red bell pepper, sliced thinly
meat of 1 young coconut, sliced OR 1/4 cup dried coconut flakes

Top with Spiced Macadamia Nuts

Raw Vegan Strawberry-Rhubard Pie

2009-07-21T05:48:00.000-07:00

This was a gorgeous dessert!

Prepare the crust:
1/2 cup medjool dates (another kind will substitute fine, but these are soft so no soaking is required)
1 cup finely chopped almonds (I used my leftover almonds from Almond Milk)

Blend nuts and dates in a food processor to form a meal. Press into the bottom of a pie plate in an even layer. Place a ring of sliced berries around the edge for a pretty rim, or double the recipe and press the meal up the sides as well.

Filling:

1 cup strawberries
3 stalks raw rhubard, trimmed of strings
1/4 - 1/2 cup raw agave nectar
pinch of sea salt
1 cup raw kelp noodles
juice of 1/2 lemon

Puree in blender until completely smooth. (If it is too thin, add a raw thickener of choice or more kelp noodles. Stir in 1 cup chopped berries by hand. Pour into pie crust. For added beauty, place sliced strawberries around the top in rings, as pictured. Chill 2 hours before serving.

Serve with coconut vanilla ice cream and a drizzle of raw agave nectar or Raw Agave Caramel. Yum!

Broccoli Guaccoli Wraps

2009-07-21T05:41:00.001-07:00

Here's a quick, yummy way to eat my ever favorite guacamole -and broccoli!

1/4 cup cilantro, chopped
1 avocado, diced
1/2 teaspoon sea salt, or to taste
1-2 garlic cloves, minced or pressed
1/4 cup red onion
1/2 teaspoon cumin, optional
juice of 1/2 lime (lemon would do in a pinch)
1 cup broccoli

Throw all but red onion in a food processor and process until combined. Stir in onion by hand.

tomatoes, sliced or diced
yellow pepper, diced
collard leaves, washed and trimmed of large stems

Lay a prepared collard leaf on your preparation area or plate. Spread a little of the broccoli guac in the center. Add tomatoes and peppers if desired. Wrap egg-roll style. Serve immediately. Will keep in the fridge for a couple hours.

Quick Mmm...editerranean Pizza

2009-07-21T05:30:00.000-07:00

Okay, it's quick depending on your point of view. I had the crusts prepared ahead of time, so it took about 5 minutes to make once I was ready to eat it. You can keep the crusts in the fridge for a few days (and dehydrate them for 2-4 hours just before you eat them) or keep them in the freezer (thaw then dehydrate, just so they firm up.)

Crust:
1 yellow squash
1/2 cup walnuts
1/4 teaspoon sea salt
1/4 cup olive oil
1/2 cup ground flax seeds

Blend all in food processor until smooth. Spread on teflex dehydrator sheet and dry 12 hours. Flip onto mesh screen with wet side up and dehydrate another 8 hours or until crisp.

Rich Cheese Spread:
1/4 cup almond butter
juice of 1/2 lemon
pinch of sea salt
2 teaspoons tahini
1 garlic clove, minced or pressed

Mix all until combined. Check seasoning. (Add a little nutritional yeast for a cheesier flavor; consider some fresh herbs, such as basil, chives, or oregano.)
Spread evenly onto prepared crusts. Top with thinly sliced veggies including:

spinach leaves
cucumber
tomato
fennel
red onion
green olives

Ginger and Lime Coconut Noodles

2009-07-20T08:11:00.000-07:00

This is inspired from Raw Food; Real World's Spicy Peanut Coconut Noodles, but using ingredients I had handy.
Spiced nuts:
1/2 cup macadamia nuts, chopped
1/4 cup raw honey
1 teaspoon chili powder
1/8 teaspoon sea salt

Stir all in a bowl until well mixed. Spread mixture out evenly up the sides of the bowl. Place in dehydrator 8 hours - 48 hours, or for desired amount. (The longer you dehydrate, the crunchier it will get.)

Dressing:
juice from 1/2 lime
3 Tablespoons raw almond butter
2 Tablespoons braggs
1 Tablespoon fresh ginger, minced (or substitute ground in a pinch)
1 teaspoon - 2 Tablespoons chili flakes, to desired taste
1-2 Tablespoons raw agave nectar
2 Tablespoons raw sesame oil

Mix all until well combined. Just before serving toss with:

meat from 1 young coconut, cut into noodle strips
1 cup jicama, matchsticks
1 mango, matchsticks (the greener the mango, the better)
1 cup radishes, matchsticks
1 cup cilanto, chopped
1/2 cup basil, chopped

Sprinkle with candied macadamia nuts just before serving.

Emily's Morning Quickie Granola

2009-07-20T08:03:00.000-07:00

1 cup rolled oats (oat groats would be preferable, but they need to be soaked ahead of time)
1/4 cup dried cranberries
1/4 cup sunflower seeds, pumpkin seeds, pecans and/or walnuts
1 Tablespoon coconut oil
1 Tablespoon raw agave nectar or maple syrup, or more to taste
sea salt, to taste
1 teaspoon vanilla, optional
1/2 teaspoon cinnamon, optional
1/4 cup chia seeds, optional

Cover oats with water. Let sit 15 minutes. Drain. Add in remaining ingredients and stir to combine. Eat at room temp, or place in warm dehydrator for 1/2 hour for warmed oats.

Old Fashioned Strawberry Shake

2009-07-20T08:00:00.000-07:00

Once again, this is based on my Quick Raw Vanilla Shake.

Ingredients
1 tablespoon vanilla
1 teaspoon sea salt
1 cup ice (plus more if you'd like)
1 cup water
3 tablespoons raw agave nectar
½ avocado

Preparation
Blend all in Vitamix until smooth. (You may wish to use a little less salt, and a little less agave if you don’t want it as sweet.)

To this base, add 1/2 cup fresh strawberries. Pulse in blender for desired texture. Check sweetness.

The Prettiest Salad Ever

2009-07-20T07:56:00.000-07:00

1 large handful fresh greens
1/2 cucumber, chopped
1 carrot, chopped
1/4 yellow pepper, chopped
1/4 cup fresh blueberries
1/4 cup pecans and walnuts, roughly chopped

Toss with your favorite raw dressing.

Fennel and Radish Salad Stuffed Tomatoes with Raw Mustard Dressing

2009-07-20T07:43:00.000-07:00

2 large beefsteak tomatoes (preferably Brandywine variety)
1/4 cup red onion, thinly sliced
1/4 cup cucumber, matchsticks
1/4 cup fennel, matchsticks
1/4 cup radishes, matchsticks

Toss all but tomatoes with:
1 teaspoon raw dijon mustard or prepared dijon mustard
1 Tablespoon raw apple cider vinegar
juice of 1/2 lemon
2 Tablespoons EV olive oil
1 teaspoon raw agave nectar, or to taste
sea salt and pepper to taste

Hollow out tomatoes. Cut out the core and use a melon ball scooper to hollow out tomato innards taking care not to pierce the bottom. (Use reminants in salsa, gaspacho or compost.) Stuff with prepared salad.

The Best Cranberry Pecan Salad with Raw Mustard Dressing

2009-07-20T07:25:00.000-07:00

This is based off of my step-mothers cranberry-pecan salad. It's amazing! I don't know where she originally got it, or if she made it up herself, but here's my version:
1 bag romaine, in bit sized pieces (or other desired lettuce)
1/2 cup pecans, roughly chopped
1 cup dried cranberries
1 cup clementine orange sections
1/4 - 1/2 cup red onion, thinly sliced

Toss with:
1/3 cup extra virgin olive oil
3 Tablespoons cranberry white wine vinegar or apple cider vinegar
2 tsp raw dijon mustard* or prepared dijon mustard
2 Tablespoons raw agave nectar
1/2 teaspoon salt
1 Tablespoon poppy seeds, optional

Check seasoning.

For raw dijon mustard:
Ingredients:
¼ cup organic brown mustard seeds, soaked 24 hours
1 cup raw apple cider vinegar
¾ cup hemp seeds
2 teaspoon sea salt
1 tablespoon turmeric

Preparation:
Blend in Vitamix until smooth. Store in refrigerator.

Morning Blueberry Smoothie

2009-07-20T07:18:00.000-07:00

I've been making many smooties in the morning to get a great start. I throw in whatever I have in handy. This particular morning I made one based off of my Quick Raw Vanilla Shake recipe.

Ingredients
1 tablespoon vanilla
1 teaspoon sea salt
1 cup ice (plus more if you'd like)
1 cup water
3 tablespoons raw agave nectar
½ avocado

Preparation
Blend all in Vitamix until smooth. (You may wish to use a little less salt, and a little less agave if you don’t want it as sweet.)

For the blueberrysmootie, I then added 1/2 cup fresh blueberries to the blender. I also like to add suppliments if I'm feeling the need for them. This particular day I added spirulina and apple pectin (I capsule each.) Blend to desired texture.

Pesto Tapenade Spread

2009-06-26T08:42:00.000-07:00

1/2 cup kalamata olives
1 tablespoon pine nuts
1/2 cup walnuts
1 medium tomato, diced
1/4 cup - 1/2 cup olive oil
sea salt and pepper to taste

Blend all in food processor until smooth. Check seasoning. (You could add fresh basil for a traditional pesto flavor.)
Serve on flax crackers and breads or as a salad topping.

Poppin Cherry Super Smoothie

2009-06-26T08:32:00.000-07:00

3/4 cup pitted fresh cherries
1 tablespoon coconut butter* (not oil)
1 tablespoon almond butter
1 cup almond milk
1/4 teaspoon spirulina
1/2 teaspoon lucuma powder, optional
1/2 teaspoon mesquite powder, optional
1/2 cup ice, or more as desired

Blend all in a Vitamix until smooth.
*Coconut butter, in this recipe, refers to the ground/pressed fibrous coconut pulp and oils. You could substitute coconut oil, but the texture will be different. Young coconut flesh would be excellent as well.

Pumpkin Pie Smoothie

2009-06-23T15:44:00.000-07:00

Super easy, quick drink!

3/4 cup butternut squash, diced
1/2 cup water, more or less for desired consistancy
agave nectar, to taste
pinch of salt
1 teaspoon pumpkin pie spice
1 tablespoon almond butter

Blend all in high speed blender. Serve room temp or chilled. Shake or stir to re-incorporate after settling.

Tomato Gazpacho with Watermelon

2009-06-23T10:31:00.000-07:00

4-5 large tomatoes
1 garlic clove, minced or pressed (more if desired)
1/2 teaspoon sea salt
pinch black pepper
1/4 cup olive oil

Blend in blender until smooth. Pour over:

1 cucumber, finely chopped
1 yellow pepper, finely chopped
2 green onions, finely chopped
1 avocado, diced
1-2 cups watermelon, chopped (if using 2 cups, puree 1 cup and dice the other)

Raw, Fresh Greek Pizza

2009-05-19T15:40:00.000-07:00

This uses the same crust from "The MAC Pizza."
Herb Crust:
3/4 cup fax seeds, ground
1/4 cup fresh basil leaves
1 teaspoon dried italian seasonings
1 medium yellow squash, roughly chopped
1 cup walnuts, soaked 1 hour and drained
1 1/2 teaspoons sea salt
2 tablespoons olive oil
1/4 cup onion
2 teaspoons nutritional yeast
2 teaspoons agave
juice of one lemon

Process flax. Blend all in Vitamix until smooth(adding a touch of water if needed to turn over.) Spread on Teflex sheet in 1/2 inch thick large circle. Dehydrate for 8 hours. Flip and score with pizza cutter into 6-8 slices of pizza. Dehydrate until mostly dry. These will shrink quite a bit while drying.

Quick Cheeze Spread:
1 Tablespoon cashew butter
1 tablespoon nutritional yeast
1/2 teaspoon salt, or to taste

Mix in bowl. Spread evenly over two slices of dehydrated crust. Top with the following fresh ingredients:

sliced cucumber
sliced tomatoes
sliced onions
sliced kalamata and green olives

Raw Taco Noodle Salad

2009-05-19T15:35:00.000-07:00

Walnut Meat:
1/2 cup walnuts and sunflower seeds
1/2 teaspoon braggs
1/2 teaspoon cumin

Blend all in food processor until meat forms. Check seasoning. Set aside
1 12 ounce bag raw kelp noodles, drained
1 Tablespoon virgin olive oil
1 cup tomato, julienned
1/2 cup carrot, shaved
1 avocado, sliced
1 head romaine lettuce, sliced

Toss all ingredients gently in large bowl.

Radish Rawvioli Sandwiches and Salad with X-Thick Marinara

2009-05-19T15:27:00.000-07:00

Extra Thick Marinara*:
1/2 cup sun dried tomatoes
1 clove fresh garlic
1 Tbsp braggs
1/2 teaspoon onion powder or fresh
2 Tbsp olive oil
1 Tbsp raw agave nectar
juice of one lemon
1 Tbsp mixed italian seasonings (rosemary, thyme, oregano, etc)
Mix all in food processor. Set aside.
*For a lighter, thinner sauce, add 1 pureed fresh tomato.

Herbed Cheeze:
1/2 cup raw almond butter
1 Tbsp onion powder or fresh
1/2 lemon juice
2 Tbsp nutritional yeast
1/2 tsp sea salt
3 Tbsp mixed italian seasonings (basil, rosemary, thyme, oregano, etc)
Water
Mix in food processor. Add water as needed to create a stiff, yet pourable "cheese."

daikon radish, thinly sliced
lettuce leaves, your choice

Spread cheeze on one slice of radish. Top with another. Repeat until cheeze is gone.

Serve sandwiches over lettuce leaves topped with marinara.

Miso & Wasabi Kelp Noodles

2009-05-19T15:24:00.000-07:00

Based off of the sea tangle recipes on bag:
Miso Noodles:
1 1/2 teaspoon miso paste
1 1/2 Tablespoon almond butter
1 teaspoon raw agave nectar, optional
1/2 teaspoon sesame oil
1/2 teaspoon raw apple cider vinegar
1/2 carrot, shaved
1/2 cucumber, shaved
1 12 ounce package raw kelp noodles

Mix all but veggies and noodles in bowl. Add remaining ingredients. Serve immediately for a crunchy noodle salad, or let sit 1 hour at room temp to soften the noodles.

Wasabi Noodles:
1 12 ounce package raw kelp noodles
1/2 carrot, shaved
1/2 cucumber, shaved
2 teaspoons braggs
1/2 teaspoon wasabi paste, or to taste
1 garlic clove, minced
1 teaspoon raw agave nectar
1/2 apple cider vinegar

Toss all but noodles and veggies in bowl until well combined. Add remaining ingredients and toss. Serve immediately for a crunchy noodle salad, or let sit 1 hour at room temp to soften the noodles.

Fresh Veggie Toss

2009-05-19T15:16:00.000-07:00

This is based on "raw mac" but is a bit lighter.
Raw Mac:
1 12 oz. package raw kelp noodles or spiralized zucchini*
1 Tablespoon raw almond butter
juice of 1/2 lemon
1 1/2 teaspoon canola oil
1/2 teaspoon sea salt, or to taste
1 Tablespoon nutritional yeast
1 teaspoon chili powder, or to taste

Rinse kelp noodles well in warm water. Strain. Mix remaining ingredients in bowl until smooth and combined. Toss noodles until well coated.

Eat immediately for a crunch mac and cheeze (kelp noodles are crunchy out of package, and zucchini can be too.) Alternatively, let sit at room temp or in 105 degree dehydrator (for a warm mac and cheese) for 1-2 hours. This will soften the noodles. Toss with these chopped fresh ingredients:

tomato
cauliflower
cucumber
green pepper
shaved carrot
raw peas

*In place of kelp noodles, you could substitute spiralized zucchini. Resembling an apple corer/peeler, you place the vegetable in the device, turn the handle on one end and the blade of the other end provides spaghetti-like cuts of the vegetable as it is pushed through. This would be your raw noodle.

Beautiful Seedless Watermelon

2009-05-14T10:36:00.000-07:00

I don't buy seedless produce usually. And my girls hate that fact! :) However, I have been craving watermelon the past couple weeks, so gave in one day. When I sliced it open, what a pretty surprise!

Raw Vegan Pepperoni Pizza Salad

2009-05-14T10:23:00.000-07:00

Raw Vegan Pepperoni Spread:
1 cup walnuts
1 1/2 tablespoons nutritional yeast
1 tablespoon paprika
1/2 teaspoon cumin
1/2 teaspoon onion powder
1/2 teaspoon black pepper
1/8 teaspoon cayenne pepper
2 cloves garlic
1 teaspoon sea salt
2 teaspoons fennel seeds
2 teaspoons mustard seed
1/4 teaspoon wet mustard
1/4 teaspoon almond butter
4 tablespoons sun dried tomato, soaked 2 hours and drained
2 tablespoon soy or tamari sauce
2 tablespoon canola oil
1/4 teaspoon agave
1 teaspoon chipotle chili powder or dried chipotle, soaked 2 hours and drained

Process all in food processor. Stir in by hand additional 1/2 cup chopped walnuts for a ground meat texture. Store in fridge for up to 1 week. Flavors will mature after a couple days.

Raw Vegan Pepperoni Pizza Salad:
1-2 heads romaine lettuce, shredded
1/4 cup olives
1 cup tomatoes, diced
1 green pepper, diced
1/4 cup white onion, chopped (or red onion)
1/4 cup mushrooms, sliced
1/4 cup raw vegan pepperoni spread + water

Place pepperoni spread in bowl. Add a little water to loosen for a dressing conistancy. Add veggie to the bowl and toss until coated.

Mustard Salad

2009-05-14T10:15:00.000-07:00

1/2 - 1 head butter lettuce, torn
1 carrot, sliced
1/2 medium zucchini, chopped
3 radishes, sliced

Toss with:
1 Tablespoon prepared yellow mustard
juice of 1/2 lemon or apple cider vinegar
1/2 teaspoon sea salt, or to taste
1 small clove garlic, minced or pressed (optional)
pinch turmeric
water, if necessary

For a richer sauce, stir in 1 Tablespoon almond butter or cashew butter.

Raw Mac and Cheeze ~ 2 Ways!

2009-05-14T09:55:00.001-07:00

Raw Mac:
1 12 oz. package raw kelp noodles or spiralized zucchini*
1/2 cup raw almond butter
2 teaspoons raw coconut vinegar (or apple cider vinegar, or lemon juice)
1 Tablespoon olive oil
1/2 teaspoon sea salt, or to taste
1 Tablespoon nutritional yeast
1 teaspoon chili powder, or to taste
pinch chipotle chili powder, to taste
pinch turmeric
1 medium garlic clove, crushed/minced (optional)
black pepper to taste, optional
water, if necessary to thin (like peanut butter)
1/4 cup raw walnuts, chopped

Rinse kelp noodles well in warm water. Strain. Mix remaining ingredients in bowl until smooth and combined. Toss noodles until well coated. Top with walnuts. Sprinkle with paprika if desired.

Raw Mac with Veggies:
(Top Photo)
Prepare Raw Mac above. Stir in any of the following:
chopped tomatoes*
olives*
minced red onion*
shaved carrot*
minced broccoli
minced cauliflower

*Shown in first picture

Heirloom Tomato Tart

2009-05-14T09:40:00.000-07:00

Crust:
1 cup ground almonds (not powdered)
1/2 cup rawmesan sprinkles, optional

Mix together in food processor. This mixture will be dry. Sprinkle in the bottom of a pie plate.

Filling:
1 cup macadamia, almond or cashew butter
1 lemon, juiced
2 teaspoons onion (or onion powder)
1 garlic clove, minced (or better yet pressed)
1/4 cup nutritional yeast
1/2 teaspoon sea salt
pinch of chipotle chili powder
1 cup fresh basil, chiffonade (or to taste)
water

Mix all together. This mixture can be tricky. You want is like warm peanut butter, so you can pour it onto the crumbs. Add a little water if it's too stiff. If it's loose, add a bit more nutritional yeast. Apple pectin or pureed raw irish moss/carageenan would thicken as well. Chill in fridge or freezer.

Assembly:
1-2 brandywine tomatoes, sliced
1 sprig fresh basil

Lay tomato slices on top of prepared crust and filling. Garnish with fresh basil. Serve immediately.

Asian Slaw

2009-05-14T09:32:00.000-07:00

1 teaspoon sesame oil
1 rounded Tablespoon peanut butter or almond butter
1 rounded Tablespoon almond butter
1 teaspoon raw agave nectar, or to taste
1 Tablespoon braggs, or other soy sauce
1/2 teaspoon hot sauce, or to taste
2 Tablespoons sesame seeds
2 carrots, grated
1/2 head wilted napa cabbage, shredded
1 cup shredded red cabbage

To wilt napa cabbage: leave at room temp for 6-48 hours until slightly wilted. It will depend on how fresh the cabbage is when you buy it. This is not a critical step, but affects the texture.

Mix all ingredients except veggies until combined.
Mix all ingredients until well combined. Check for seasoning. Toss in veggies.

Adding garlic to this would make a more traditional satay type sauce, but I was in the mood for something lighter, as it was breakfast that day.

Nacho Pizza with Peppers

2009-04-28T14:43:00.000-07:00

Nacho Cheese:
1 cup raw cashew butter, sunflower seeds or macadamias (soaked)
1/2 large red bell pepper
1/4 cup water
juice of one lemon
2 tablespoon nutritional yeast
1 tablespoon tahini, optional
1½ teaspoon sea salt, to taste
1 clove garlic
2 teaspoon onion powder

Blend all ingredients until creamy. Add more water if it is too thick. Check salt and seasonings. Stir in chopped raw pickled jalapeno peppers.

2-4 mini bell peppers, sliced or diced
2 raw onion flatbreads

Spread prepared nacho cheese on onion breads. Top with bell peppers.

Chia Tapioca Pudding

2009-04-28T14:38:00.000-07:00

2-3 Tablespoons chia seeds
1/2 cup plain almond milk
1/2 teaspoon vanilla
1-3 Tablespoons agave nectar, to taste
dash salt

Mix all in a bowl or jar with lid. Stir to combine or shake. Let sit minutes 10 minutes, stirring frequently to avoid lumps. You can let sit as long as 30 minutes, stirring frequently. This will result in a softer seed.

Eat plain or top with raisins (soaked are nice,) berries, bananas, a dash of cinnamon or whatever your heart desires!

Raw Peach Salsa

2009-04-28T14:35:00.001-07:00

1-2 peaches or nectarines, diced
1-2 tomatoes, diced
1 jalapeno, minced
1 Tablespoon fresh basil, chiffonade
sea salt and pepper to taste

THE MAC Pizza

2009-04-21T04:37:00.001-07:00

Adapted from Matthew Kenney's recipe.

Herb Crust:
3/4 cup fax seeds, ground
1/4 cup fresh basil leaves
1 teaspoon dried italian seasonings
1 medium yellow squash, roughly chopped
1 cup walnuts, soaked 1 hour and drained
1 1/2 teaspoons sea salt
2 tablespoons olive oil
1/4 cup onion
2 teaspoons nutritional yeast
2 teaspoons agave
juice of one lemon

Pizza Sauce:
1 tomato, chopped
1 cup sun dried tomatoes, soaked 1 hour and drained (reserve liquid)
1/3 teaspoon salt
1/2 teaspoon italian seasoning
1/4 cup fresh basil
1 teaspoon agave

Place all in Vitamix and process until completely smooth. Add reserved soaking liquid if needed to turn over. This will be thick from the tomato pectin. (Stir water/juice in if it seperates while sitting.)

Macadamia Cheese Spread:
1 cup macadamias
1/2 teaspoon lemon zest
2 Tablespoons onion or shallot
1 garlic clove
2 Tablespoons nutritional yeast
1/2 teaspoon sea salt
pinch chipotle powder or cayenne

Blend in Vitamix until creamy and smooth. Add water to get to turn over, if necessary.

Assembly:
2 cups fresh spinach chiffonade
1 tomato, diced
1/2 cup pineapple, minced (optional)
olive oil
salt and pepper

In large bowl or on teflex lined tray, toss spinach, tomato and pineapple with olive oil, salt and pepper. (Keep separate if desired.) Dehydrate 1 hour or until warmed. Spread a layer of mac cheese on crust, followed by tomato sauce. Sprinkle with warmed spinach chiffonade, diced tomato and pineapple. Garnish with fresh basil.

Raspberry Chocolate Tartlette

2009-04-21T04:25:00.000-07:00

Cookie Crust:
1/4 cup raw cocoa powder
1 cup oats, powdered in high speed blender
1/4 teaspoon sea salt
2 T maple syrup (or agave)
2 T agave
2 T unrefined coconut butter (oil)
1/2 teaspoon vanilla extract (optional)

Stir all in bowl until well combined. If coconut butter is too stiff to stir, let sit in a warm spot until softened. Spread a thin, even layer in bottom of silicon muffin liners or into a pie plate. Chill until firm.

Raspberry Chocolate Tartlette Ganache:
1/2 cup unrefined coconut butter (oil)
1/2 cup agave (or 1/4 cup maple syrup and 1/4 cup agave)
1/2 teaspoon vanilla extract
1/2 cup fresh raspberries, mashed
1/4 cup raw cocoa powder

Mix all well. Pour over chilled crust. Chill 1 hour or until firm. Garnish with raspberries. Serve chilled.

Spinach Dip Pizza

2009-04-21T04:21:00.000-07:00

1 batch Spinach Dip
1 square Raw Onion Flatbread
sliced tomato, optional

Spread the spinach dip evenly on a raw onion flatbread. Top with thinly sliced tomato, if desired.

Spinach Dip Stuffed Mini Peppers

2009-04-19T09:33:00.000-07:00

Raw Spinach Dip:
1/4 cup prepared raw macadamia tofu
juice of 1/2 lemon
1/2 teaspoon sea salt, or to taste
2 cups spinach finely chopped in food processor
4 green onions, minced
1/4 cup chopped water chestnuts or jicima
1/4 cup carrot, minced (optional)
1-2 garlic clove, minced
1/2 teaspoon onion powder
cracker black pepper

Mix tofu and lemon juice by hand. Add remaining ingredients and mix well. Check seasoning.

Stuffed Peppers:
mini peppers or small bell peppers, halved
1 recipe raw spinach dip

Gently spoon dip into pepper halves or use as a "chip" to dip into bowl.

You could use raw cashew butter or other nut butter in place of the tofu, but the consistancy and flavor would be greatly affected.

Ugli Fruit

2009-04-19T09:29:00.000-07:00

An ugli fruit (pronounced as /ˈʌgli/, or ugly) is a Jamaican tangelo, a citrus fruit created by hybridizing a grapefruit (or pomelo according to some sources) and a tangerine. Wikipedia

I've been seeing these over the past few weeks in stores and have tried a few. They're good, if you like citrus. They're usually pretty sweet and are easy to peel apart.

Garlic-Dill Crackers

2009-04-19T08:45:00.000-07:00

I was inspired by my grandmother's seasoned oyster crackers I used to eat as a child. I remember them being very strong in garlic, dill and salt. Sometimes I crave a savory, salty crunch and these hit the spot!

1 cup almonds, finely chopped (I used leftovers from almond milk)
1 cup oats, powdered in dry vitamix container
1/4 cup fresh dill
2 Tablespoons dried dill
1 teaspoon onion powder
2 garlic cloves
1-2 teaspoons sea salt, plus more for garnish
1/2 - 1 cup filtered water
1/4 cup chives, minced

Prepare almonds. Prepare oats. Combine remaining ingredients except chives in vitamix. Starting with 1/2 cup water, process until smooth and well combined. Add water as necessary to turn over and combine. Spread evenly and thinly on teflex dehydrator sheet. Sprinkle with chives and dust with an extra sprinkling of sea salt, if desired. Dehydrate 6-8 hours. Flip onto regular tray and score into desired shapes. Dehydrate 12 hours or until completely crisp.

Throw these on a salad for some crunch!

Speedy Soft Shelled Tacos

2009-04-18T09:08:00.000-07:00

Walnut Meat:
1/2 cup walnuts
1/2 teaspoon braggs
1/2 teaspoon cumin

Blend all in food processor until meat forms. Check seasoning.

Quick Raw Sour Cream:
3 Tablespoons Raw Tofu
1 Tablespoon lemon juice

Mix in bowl.

1/2 cup lettuce chiffonade
1 tomato, diced
2 green onions, chopped
2 collard leaves

Spread a washed and dried collard leaf on plate. Place half lettuce, followed by half of the walnut meat. Top with half of the tomatoes, green onions and sour cream. repeat with the remaining ingredients.

This is so easy and quick. Most of all it's darn good! I strongly recommend using collard leaves, as opposed to any other green. They really hold up to the large amount of stuffing, and they taste blends right in.

I like to keep the raw tofu on hand, as it's such an easy base for MANY things. If you don't have some in the fridge, here's an alternative method for making sour cream. It's very different from the one above, but I used it many times before discovering the raw tofu. This one it tasty and tangier.

Raw Sour Cream
1 cup coconut meat (½ coconut)
2 tablespoons fresh lemon juice
3 tablespoons apple cider vinegar
2 tablespoons miso paste
1 cup filtered water
½ cup raw cashew nuts, soaked for 1-2 hours
1 teaspoon salt, or to taste

In a blender, blend the coconut, lemon juice, vinegar, miso and ½ cup water until smooth. Add the cashews and more water, a bit at a time until completely smooth. (You may need more than 1 cup water total.) Season with salt to taste. Refrigerate. Keeps 2-3 days.

Quick Garlic-Herb Salad Dressing

2009-04-18T09:03:00.001-07:00

1/2 cup sunflower seeds
1 clove garlic
2-4 teaspoons fresh dill
1/2 teaspoon onion powder
1/4 teaspoon sea salt, or to taste
black pepper, optional

Blend all in Vitamix until smooth. Store in fridge.

If you don't like the spiciness of raw garlic, substitute garlic powder.

Ani's Raw Sandwich

2009-04-18T08:46:00.000-07:00

I made this recipe from Ani's Raw Food Kitchen, with a few adjustments, as always! I cannot follow a recipe to save my life.

Sesame Sunflower Bread
1 cup ground flax seeds
1/3 cup whole flax seeds
1/2 teaspoon sea salt
1 clove garlic, minced
2 tablespoons yellow onion, halved and sliced
1 1/3 cups filtered water
2/3 cup sunflower seeds
1/4 cup poppy seeds
2 tablespoons sesame seeds

Mix all until a dough forms. Spread evenly onto dehydrator tray. Dry for 4 hours;flip and score into desired pieces. Dehydrate another hour before serving, or longer if desired.

Ani's Sun Burgers
1 celery stalk, chopped
1/4 onion, chopped
1/2 cup red bell pepper, chopped
1 teaspoon sea salt
1 teaspoon oregano
1 cup sunflower seeds
1/2 cup flax seeds, ground
1/2 cup water

Place all in food processor and mix well until dough forms. Form 4-6 balls into burger patties. Eat as is, or if desired, dehydrate 2-4 hours until outside is dry.

Serve with raw catsup, mustard, lettuce, sliced tomato,raw nut cheese spread, raw pickles or other desired toppings.

I had made these a couple months back and put them in the freezer. I recommend placing wax paper between each slice or burger, so they can be individually removed as needed. The breads were soft, so I toasted them in the toaster on the lowest setting. This crisped up the outside, but the inside was still moist and raw. Yum! I originally dehydrated the burgers, so they were also softer, but I enjoyed them this way.

Oatmeal Breakfast Smoothie

2009-04-18T08:37:00.001-07:00

1 cup oats (gluten free)
2 apples, chopped
2-6 Tablespoons agave
1-2 teaspoon cinnamon
pinch salt
1 teaspoon vanilla, optional
Water, as desired

Powder the oats in a dry blender container. Add remaining ingredients. Taste for sweetness. (This will depend on the type of apple you use, as well as your personal preference for sweetness.) Add water for the desired consistency; thick or thin.

Soaking My Nuts & Moss; Almond Milk

2009-04-18T08:09:00.000-07:00

I was having a grand "cooking" day yesterday, so had jars of nuts, seeds and even some irish moss going. This first photo is (L to R) irish moss, sesame seeds, almonds, macadamias.

My first jars were walnuts, almonds and macadamias. They are so pretty! I'm making some good stuff! I made some wonderful almond milk out of the almonds, and then made crackers with them.

Almond Milk
1 cup raw almonds, soaked 4 hours
2 cups filtered water
½ cup agave nectar, optional
Pinch of sea salt
1 t vanilla extract, optional (for vanilla almond milk)

Process nuts and water in blender until smooth. Strain through nut bag or multiple layers of cheesecloth, reserving the milk. Wring out the cloth. Rinse out blender cup, and place reserved milk along with remaining ingredients. Combine. Taste for sweetness.

Raw Mango Salsa

2009-04-14T15:33:00.000-07:00

1 cucumber, diced
2 mangoes, diced
1/4 red onion, minced
1/4 cup cilantro, chopped
1 red jalapeno, minced
juice of one lime
sea salt to taste

Stir "Fried" Veggie Salad

2009-04-14T15:29:00.001-07:00

Serve these veggies with your favorite dressing, soy sauce or my Northern Sauce (from Mongolian Veggies:)

4 Tablespoons bragg's (or nama shoyu)
2 Tablespoons almond butter
1 Tablespoon agave nectar, or more to taste
1 teaspoon raw apple cider vinegar
1 teaspoon raw coconut water vinegar (or apple cider vinegar)
2 garlic cloves, minced
1/4 cup virgin canola oil
1 Tablespoon red pepper flakes, or to taste
hot sauce, to taste

Mix all well. Pour over:

1 carrot, sliced
1 cup red cabbage, sliced
3 ribs celery, sliced
2 green onions, diced

Raw Parmesan

2009-04-14T15:25:00.000-07:00

1 cup pine nuts, soaked and drained
1 cup water
1/2 tablespoon nutritional yeast
1/2 tablespoon sea salt

Blend all in Vitamix until smooth. Pour into teflex sheets and dehydrate until completely crisp and dry. 24 hours or so. Store in sealed container in the fridge.

Spaghetti with Sauce and Parmesan

2009-04-14T15:21:00.000-07:00

Marinara:
1 cup sun dried tomatoes
4 Roma-style fresh tomatoes
12 cherry tomatoes
4-6 cloves fresh garlic
1 Tbsp nama shoyu (soy sauce)
1/2 onion
2 Tbsp olive oil
2 Tbsp raw agave nectar (or maple syrup)
juice of one lemon
4 Tbsp fresh basil
2 Tbsp mixed italian seasonings (rosemary, thyme, oregano, etc)

Puree in high speed blender. Pour desired amount over kelp noodles (or favorite raw noodle.) Sprinkle with prepared raw parmesan.

Fruit Salad; Yummy yummy!

2009-04-14T15:17:00.000-07:00

Don't forget to enjoy the simplest of raw foods; fruit salad! Mix your favorite fruits or handy ones. Serve plain, with a drizzle of agave, or with herbs such as mint or basil. If you're looking to add a little extra sustainance or calories, stir in or dip with nut butter of choice.

Raw Nori Roll Up #2

2009-04-14T15:13:00.000-07:00

1 cup raw sauerkraut
3-4 sheets nori

Place kraut at one side of nori sheet. Roll up. Repeat with remain ingredients. Serve with wasabi paste.

I made a little one with red cabbage and rolled it. Then prepared one with white cabbage and rolled the first inside of the second.

Raw Nori Roll Up #1

2009-04-14T15:11:00.000-07:00

1 tomato, sliced
1 avocado, sliced
4 sheets nori

Place a strip of tomato and avocado on one side of a nori sheet. Roll up. Repeat with remaining ingredients. Serve with Braggs or other soy sauce.

Corn and Spinach Salad

2009-04-14T15:06:00.000-07:00

Use your favorite raw dressing or try this sour honey mustard:
2 teaspoons mustard
2 teaspoon honey or agave, or to taste
1-2 teaspoons vinegar
1/4 cup olive oil
sea salt and pepper to taste

Blend well. Check seasoning. Pour over:

3 ears raw corn, stripped of kernels
2 large handfuls spinach
1/2 red onion, thinly sliced
1 cup cherry tomatoes
1 cucumber sliced

Raw Creamed Cabbage and Carrots

2009-04-14T15:02:00.001-07:00

1/2 red cabbage, sliced
2-3 carrots, shredded
2 teaspoons vinegar, or to taste
1/4 cup macadamias, soaked and drained
sea salt, to taste
Black pepper, optional
1/2 teaspoons cumin, optional

Place macadamias in high speed blender and blend until smooth, adding water if necessary. Add all but cabbage and carrots in a bowl to form a sauce. Check seasoning. Thin with water if necessary. Toss with veggies. Serve room temp or chilled.

Raw Dill Spiced Creamed Cucumbers

2009-04-14T14:55:00.000-07:00

1 cucumber, sliced
2 teaspoons vinegar, or to taste
1/4 cup cashews, soaked and drained
sea salt, to taste
Black pepper, optional
2 tablespoons fresh dill, minced

Place cashews in high speed blender and blend until smooth, adding water if necessary. Add all but cucumbers in a bowl to form a sauce. Check seasoning. Thin with water if necessary. Toss with cucumbers. Serve room temp or chilled.

Vanilla Pudding with Fruit

2009-04-14T14:48:00.000-07:00

Toss a couple scoops of preparedRaw Vanilla Ice Cream in a blender or food processor. Blend until creamy and smooth. Top with your favorite fruit, such as sliced bananas and strawberries.

Sesame Asian Toss Up

2009-04-10T08:33:00.000-07:00

2 teaspoons braggs
1/4 cup virgin sesame oil
1-3 teaspoons red chili flakes, to taste
1 tablespoon poppy seeds
1 tablespoon sesame seeds
2 tablespoons almond butter or tahini, optional

Mix well. Pour over:

1/2 cup sliced mushrooms
1/2 cup mung bean sprouts
1/2 cup pea pods

Sturdy Thai Salad

2009-04-10T08:17:00.000-07:00

Inspired from Matthew Kenneys Everyday Raw.

1/2 cup virgin sesame oil
1/2 cup braggs or nama shoyu
1/4 olive oil, optional
juice of one lime
2 tablespoons maple syrup or agave
1-3 teaspoons red chili flakes
dash curry powder, to taste
1 teaspoon sea salt, or to taste

Blend all well. Pour over:

2 cups romain or other mixed greens
1/2 cup finely diced pineapple
1/2 cup cherry tomatoes (or sundried)
1 avocado, diced
1/2 orange pepper, diced
1/4 cup dried coconut (or 1/2 cup young coconut meat, sliced in strips)
1/4 cup macadamias or cashews

Raw Sauerkraut

2009-04-07T11:10:00.000-07:00

4 tablespoons raw vinegar
1/2 green cabbage, chopped
1/2 red cabbage, chopped
water to cover
2 tablespoons sea salt

Stuff green cabbage in a mason jar. Pound it in with a wooden stick to release some juices. Add 2 tablespoons and 1 tablespoon salt. Cover with water.

Repeat with red cabbage in a another container. Let sit in refriderator for a week, turning daily. To serve, mix green and red gently. Add sea salt to taste.

I was inspired by the Raw Fermented Sauerkraut recipe at goneraw.com, but was too lazy to let it ferment properly.

Raw Macadamia Alfredo with Chipotle Sprinkle

2009-04-07T10:55:00.000-07:00

1/2 cup macadamias or pine nuts, soaked 2 hours and drained (or combo)
1/2 cup filtered water
1 garlic clove
1/4 teaspoon onion powder or fresh onion
sea salt, to taste
nutritional yeast, to taste
chipotle powdered, to taste (optional)
1 package raw kelp noodles

Blend all except noodles in high speed blender. (Add extra water if too thick; add a handful of kelp noodles if too thin.) Process until desired texture is achieved. Pour over remaining kelp noodles. Sprinkle with powdered chipotle, if desired.

Optional stir ins:
sun dried tomato or fresh
olives
carrot shavings
chopped bell pepper
chopped broccoli
chopped cauliflower
chopped mushrooms
peas
nutmeg sprinkle
basil chiffinade
spinach chiffinade
squeeze of lemon juice

Raw Chocolate Cacoa Sauce

2009-04-05T07:49:00.000-07:00

1 cup raw cacoa beans, powdered in high speed blender
1 - 1 1/2 cups agave nectar
1/2 cup raw cacoa butter
salt to taste

Powder cacoa beans in high speed blender (or coffee grinder) and set aside. Add agave and cacoa butter and blend until butter has melted. (5 minutes or more) Add cacoa powder and blend until mixed. Check seasoning and add salt.

Keeps at room temperature, but will harden. To soften, place in dehydrator for a few hours. Alternatively, in a bowl within a bowl of warm water, stirring until all sauce is warmed.

Add a touch a vanilla extract for a vanilla-chocolate sauce. Add a touch of peppermint extract for a chocolate-mint sauce.

Raw Banana Split; Pineapple, Strawberry & Chocolate Sauce

2009-04-05T07:39:00.000-07:00

1-2 bananas, split lengthwise
1/2 cup strawberries
1/2 cup pineapple
4-8 Tablespoons raw agave nectar, divided
1/2 cup raw cacoa sauce, warmed in dehydrator
raw vanilla ice cream

Place strawberries and 2 tablespoons agave in food processor. Taste for sweetness, and add up to 2 tablespoons more if desired. Set aside. Repeat with pineapple and remaining agave. Place split banana in bottom of bowl. Top with 1-3 scoops of raw ice cream. Top with strawberry sauce, pineapple sauce and warmed raw cacoa sauce. Add a fresh cherry on top if desired!

Apple Stuffed Tomatoes with Sweet Mustard Marinade

2009-04-05T07:30:00.000-07:00

granny smith apple, julienned
carrot, julienned or shaved into long strips
cucumber, julienned
jicima, julienned
2-4 beefsteak tomatoes
1 tablespoon mustard
1 tablespoon honey (or agave)
salt and pepper to taste

Mix mustard and honey together in bowl. Check seasonings. Add all remaining ingredients except for tomatoes and toss to coat. Cut off stem tops of tomatoes. Hollow them out with a spoon, discarding innards (or use elsewhere.) Spoon mixture into the tomatoes and serve room temp or chilled.

The Horned Melon

2009-04-05T07:27:00.000-07:00

I saw this at the Duluth Cub Foods, and picked one up. I like to try new fruits and veggies whenever I can get my hands on them. This one was great for the novelty, but I have to admit, I can't see myself eating it frequently. It was pretty boring in flavor, but the texture was interesting.

From Wikipedia: The horned melon (Cucumis metuliferus), also called African horned cucumber or melon, jelly melon, hedged gourd, melano, or kiwano, is an annual vine in the cucumber and melon family. It is grown for its fruit, which looks like an oval melon with horn-like spines. The fruit of this plant is edible, but it is used as often for decoration as for food. Though the horned melon is native to Africa, it is now grown in California and New Zealand as well.

In Zimbabwe, this cucumber is called 'gaka' or 'gakachika' and it is primarily used as a fruit-snack, salad and rarely for decoration. It is eaten young, mature green or when ripe - bright yellow/orange (eaten at any stage of its development). It grows naturally in the fields and also in the bush. However, some people leave some to rot in the fields for next summer seeds/plants. Its taste has been compared to a combination of cucumber and zucchini[1] or a combination of banana, cucumber and lemon.[2] Some eat the peeling as well. It has a replica that does not have horns, but looks and tastes similar. The seeds are covered in a gelatin-like substance.

Fresh Radish Dip in Lettuce Boats

2009-04-03T11:26:00.000-07:00

3-4 raw radishes
1-2 garlic cloves
1/2 cup cashew butter (or macadamia)
1/2 teaspoon salt

Finely chop radishes and garlic cloves in food processor. Add cashew butter and salt and mix until combined. Scoop in to lettuce boat. Top with desired optional ingredients.

Optional:
sliced tomato
lettuce leaves
grated carrot
sprouts
minced red onion

This could be served as a veggie dip, or as a dressing (add a little water to thin.) You could add a little nutritional yeast to the radish dip for a cheesier flavor.
I would love to eat this as a sandwich between two slices of raw onion bread, arugula lettuce leaves, brandywine tomato slice, grated carrot and sprouts. Yum!

Raw Mongolian Veggies with Northern Sauce

2009-03-29T08:45:00.001-07:00

Northern Sauce:

Blend all in blender or food processor until combine. Adjust seasonings.

Pour over Veggies:
4 stalks celery, sliced
1 cup mung bean sprouts
1 small onion, sliced (or 3 green onions, sliced)
2 medium carrots, sliced
1/2 cup mushrooms, sliced
1 cup pea pods

Optional (but not pictured:)
1/2 cup fresh baby corn
1/4 cup fresh water chestnut
1/2 cup cabbage, sliced thinly
1/2 cup bell peppers, any colors
2 cups raw kelp noodles (or chopped raw prepared irish moss)

You may need to double the sauce if using more than one of the optional veggies.

Eat this dish right after making, let marinate for a few hours, or dehydrate a few. Enjoy!

Maple-Cacoa Fudge Roll Up

2009-03-27T08:32:00.000-07:00

meat of 1 young coconut
2 tablespoons maple syrup (or agave)
2 tablespoons almond butter
1/2 tablespoon raw cacoa powder
dash of sea salt

Blend coconut meat in Vitamix until smooth. (You may want to make more than one or two of these.) Pour evenly on teflex lined dehydrator sheet. Dehydrate until dry, but pliable.

Mix maple syrup, almond butter, cocoa and salt until combined. Spread onto coconut meat wrapper and roll up. Stick some banana or strawberries in there if you like. Eat!

Spiced Shredded Beet & Carrot Salad

2009-03-27T08:26:00.000-07:00

1/4 cup lemon juice
2 tablespoons olive oil
2 tablespoons raw honey or agave nectar
1 teaspoon cumin
1/2 teaspoon cinnamon
1/4 teaspoon cayenne, optional
sea salt, to taste
3 cups shredded beets
3 cups shredded carrots
1/2 cup fresh parsley, chopped

Mix first 7 ingredients in a large bowl. Check seasonings. Add beets, carrots and parsley. Toss to combine. Let marinate 2 hours, if desired.

Peanut Butter Granola

2009-03-27T08:20:00.000-07:00

This one if for the kids!

1/2 teaspoon cinnamon
1/2 cup oats
1/4 cup dried cranberries
1/4 cup goji berries
1/2 cup almonds, chopped
1/4 teaspoon sea salt
1/4 - 1/2 cup agave nectar or honey, to taste
1/2 cup peanut butter or almond butter

Mix all in bowl, starting with 1/4 cup agave or honey. Taste for sweetness. Add more if desired. Dehydrate 8 hours or overnight. Eat warm (yum!) or cold.

Pour a little almond milk over this and eat it in the morning! Fresh berries on top would be yummy too.

Antipasto Salad

2009-03-27T07:58:00.000-07:00

1 red bell pepper, diced
1/2 red onion, minced
1 cup cherry tomatoes
1 head cauliflower, chopped into bite sized pieces
1/2 cup green olives or kalamata olives
1/4 cup red-wine vinegar (or lemon juice)
6 tablespoons olive oil
salt and pepper to taste

13 ounces (1 can) artichokes, drained
1/2 cup feta cheese
6 ounces salami, diced

Toss all in bowl. Let sit for 2 hours or overnight in fridge.

I prepared the first 9 ingredients in a large bowl. I mixed the cheese and salami in a separate bowl and let non-vegans add it to their salad as they wished. The salad is great without the meat and cheese, but you could add a raw feta or raw tofu to it as well. I used canned artichokes, because I'm not sure how to prepare them raw. Any suggestions?

Raw Carrageenan/Irish Moss

2009-03-24T09:26:00.000-07:00

I have used raw carrageenan or irish moss in my raw foods. The texture is a little crunchy; a little squishy. I rinsed the sand and salt off. Soaked it in filtered water in the fridge for a few days, rinsing it and changing the water several times daily. I've made tofu cubes, ice cream base, and ricotta cheese. I also ate it like noodles with a raw pesto sauce. Fresh marinara sauce on top would be great too, with a little pine nut raw parmasian. Yum. I'm hungry!

Here's a few pics of the irish moss on parade (soaking and after soaked.)

Raw Maki Salad

2009-03-24T08:48:00.000-07:00

This is for those who like all the flavors of maki and sushi rolls, but want a quick version. I didn't add the rice to mine in the picture.

Rice:
1/4 cup parsnip or jicima
1/4 cup pine nuts
2 tablespoons rice wine vinegar, or more to taste
1/4 teaspoon braggs or nama shoyu, or more to taste
1/4 teaspoon agave nectar, or more to taste

Mince all in food processor until rice sized pieces form. Toss with:

3 raw nori sheets, torn into bite sized pieces
1 cucumber, diced
1 avocado, mashed
1/2 teaspoon braggs or nama shoyu, or more to taste
1/4 teaspoon wasabi, or more to taste

Raw Tofu Scrambler

2009-03-24T08:42:00.000-07:00

1 cup macadamias or cashews, soaked and drained
meat of 1 fresh young coconut
1/4-1/2 cup young coconut water
1/4 teaspoon sea salt, or to taste
1 cup raw irish moss, soaked and drained

Line the bottom of a container with plastic wrap (or wax paper, parchment, teflex, etc.) Blend all ingredients in Vita-mix until compeltely smooth. Pour in lined container and chill 2 hours or until set. Carefully flip onto plate, removing plastic or paper. Cut into cubes. This is your tofu.

Toss tofu cubes with:
1 teaspoon nutritional yeast
1/4-1/2 teaspoon braggs, nama shoya or sea salt, to taste
black pepper, to taste

Mash with a fork and stir in any veggies you like, such as:

tomato, diced
orange pepper, diced
red onion, minced
fresh parsley, minced

Raw Agave Caramel Sauce

2009-03-24T08:38:00.000-07:00

1 cup raw agave nectar
1/4+ teaspoon salt, to taste
1/4 teaspoon cinnamon
1/4 teaspoon vanilla extract

Blend in VitaMix for 20 seconds. Taste for salt. Chill in freezer 3 hours. Remove to soften before serving.

Raw Agave Nectar Flan

2009-03-24T07:14:00.000-07:00

1 cup macadamias, soaked and drained
meat of 1 fresh young coconut
1/4-1/2 cup young coconut water
1/4 teaspoon sea salt, or to taste
1 cup raw irish moss, soaked and drained

Line the bottom of a container with plastic wrap (or wax paper, parchment, teflex, etc.) Blend all ingredients in Vita-mix until compeltely smooth. Stir in by hand:

1 teaspoon vanilla extract
1/2 vanilla bean scraped

Pour in lined container and chill 2 hours or until set. Carefully flip onto plate, removing plastic or paper. Drizzle with agave nectar, maple syrup or agave caramel sauce.

Raw Vanilla Ice Cream #2

2009-03-20T05:26:00.000-07:00

I know I already have a vanilla ice cream on this blog - but this one is better! It uses young coconut (my FAV) and macadamias (YUM!) This recipe might want to be doubled because it's so great. :) You could use a mixture of macs and pine nuts to bring down the cost (those macs are $$$.)

1 cup macadamias, soaked 4 hours or more and drained
meat from 1 young coconut (reserve water)
1/2 agave nectar, to taste
2 Tablespoons coconut butter
1 Tablespoon vanilla extract
1/2 vanilla bean seeds, scraped (optional)
1/4 teaspoon sea salt

Mix nuts in vitamix or high speed blender to chop. Add remaining ingredients and blend. Add enough coconut water to turn over. (1/4 - 1/2 cup)
Freeze in ice cream maker;or put in freezer safe container and stir every hour until solid (this gets a little air onto it.)

You can add any flavorings to this base before freezing - almond/almond extract, hazelnuts/halzenut extract, peppermint & raw cacoa nibs (a personal favorite,) rosewater or lavender, powdered ginger/ginger chunks, raw cocoa powder and a little more agave (for chocolate,) raw chocolate cookie dough chunks (look for my recipe on this blog,) cherry or berries (such as strawberry,) cold press coffee... Think of your fave ice cream, and see if you can't recreate it!

Thai Salad Quickie!

2009-03-17T07:13:00.000-07:00

Mix:
1/4 cup sesame oil
1/4 cup braggs or nama shoyu
juice from 1/2 lemon
1/2 tablespoon agave or maple syrup
salt to taste
1 tsp chili flakes or to taste

Pour over:
1 red pepper, sliced thinly
1 cup mung bean sprouts
1 cup pea pods
1 cucumber, sliced thinly
1 cup red cabbage, sliced thinly
Add sesame seeds on top, if desired

Raw Seaweed Miso Salad

2009-03-16T09:03:00.000-07:00

Here's my lunch for the day; it's SWEET:
2 tsp miso
1 tsp lemon juice (or from 1/2 lemon)
2 tsp tahini
1-2 tsp agave nectar
1 tsp ginger
1/2 tsp raw apple cider vinegar
1/2 tsp raw coconut water vinegar

Pour over:
1-2 cups mixed greens (including beet tops)
2 sheets raw nori, torn into bit size pieces
1 small beet, julienned
1 small granny smith apple, julienned
1/2 semi-ripe mango, diced

Raw Vegetable Lo Mein

2009-03-02T10:06:00.000-08:00

Super quick and easy! 5 minutes!

Servings: 1-4
This is based on/inspired by roshi' Kung Wow Veggies. I am always in the mood for chinese and ethnic flavors. It reminds me of lo mein I used to get at a chinese place in Boston. This took about 5 mintues or less and it's so yummy. Thanks Roshi! And thanks me!

Ingredients:
1 1/2 tbsp Braggs Liquid Aminos
1 1/2 tbsp Ume Plum Vinegar
1 tbsp Agave Nectar
2 tsp Sesame Oil
1/4 tsp powdered ginger (didn't have fresh;bummer!) use fresh if you have/like it

1 zucchini – small julienne on mandoline
1 carrot – small julienne on mandoline
1/2 cup sliced white mushrooms
1/2 cup sugar snap peas in pod, whole

Preparation:
Mix and eat. (You could let it marinate and soften the veggies a bit if you like. 1/2 hour room temp)

Chocolate Benefits

2009-03-02T08:29:00.000-08:00

Cocoa - The Super Healthy Fruit

You may be surprised to learn that cocoa is actually a FRUIT - and even more surprised to learn that it is actually one of the most healthy fruits commonly eaten by man!

Recent research studies have shown a link between cocoa and cardiovascular health, with reduced risk of blood clots, strokes, and heart attacks.

Cornell University food scientists discovered that cocoa powder has nearly twice the antioxidants of red wine, and up to three times the antioxidants found in green tea.

Raw cocoa has the highest antioxidant value of all the natural foods in the world!

The ORAC score per 100 grams of unprocessed raw cacao is 28,000, compared to 18,500 for Acai Berries, 1,540 for Strawberries, and only 1,260 for raw Spinach. The ORAC score for a typical manufactured Dark Chocolate is an impressive 13,120 - although one unique, organic, and non-roasted brand of Dark Chocolate has a much higher ORAC score. But for Milk Chocolate the ORAC score is much lower at 6,740.

Cocoa also appears to have anti-aging and anti-inflammatory properties. And cocoa is a good source of the minerals magnesium, sulphur, calcium, iron, zinc, copper, potassium, and manganese; plus some of the B Vitamins.

When heart problems occur, magnesium is the most likely mineral to be missing in the person's diet.

Cocoa has a high content of the "beauty" mineral, sulfur. Sulfur helps build strong nails and hair, promotes healthy and beautiful skin, helps detoxify the liver, and supports healthy functioning of the pancreas.

Fresh cocoa beans are super-rich in the type of bioflavonoid called flavanols which are strong antioxidants that help maintain healthy blood flow and blood pressure. The heart-healthy flavanols in cocoa, especially the epicatechins, prevent fatty substances in the bloodstream from oxidizing and then clogging the arteries.

Flavanols help make blood platelets less likely to stick together and cause blood clots, heart attacks, and strokes - without the negative side effects associated with the use of aspirin (ASA) and other pharmaceutical blood-thinners.

Cocoa beans contain 10,000 milligrams (10 grams) of flavanol antioxidants per 100 grams - or an amazing 10% antioxidant concentration level! When it comes to supplying your body with effective antioxidants, no other natural food can even come close. No exotic super-fruit like Acai berries, no high-antioxidant fruits like prunes or blueberries, and no vegetables. The antioxidants in cocoa are easily absorbed by the human body, and are more stable and long-lasting than those in any other foods.

Cocoa also contains the amino acid Tryptophan which makes the neurotransmitter known as serotonin, which promotes positive feelings and helps keep us from feeling depressed. Cocoa contains the neurotransmitters dopamine, and phenylethylamine (PEA), and contains anandamide and MAO Inhibitors - which make this heart-healthy food a healthy food for the brain too.

Phenylethylamine (PEA) helps promote mental alertness and the ability to concentrate. The PEA in healthy chocolate can be of help to students taking tests, and to senior citizens who want to retain the mental capacity of a younger person and postpone the onset of dementia.

Studies have indicated that consuming dark chocolate produced an increased sensitivity to insulin (which indicates a protective effect against diabetes).

While you may have believed that cocoa and chocolate were "bad for you", the truth is that THE RIGHT KIND OF CHOCOLATE provides many health benefits that make it not only "good for you" but better for your body than most of the fruits and vegetables your mother made you eat when you were a child.

Eating a healthy dark chocolate provides a sweet, sensual, sin-free pleasure, as well as some significant health benefits. A heart-felt gift of healthy dark chocolate to a loved one offers a heart-warming, delightfully delicious treat, as well as a super heart-healthy food that promotes a longer and healthier life.

If the pharmaceutical industry managed to produce a patented product that offered all the health benefits of cocoa, they would likely proclaim it a "miracle drug"! But since cocoa is widely available, is relatively inexpensive, and does not require you to pay for a doctor's prescription nor pay fees to a dispensing pharmacy, you are not likely to hear many members of the medical establishment recommending chocolate for its many health benefits.

You may also be surprised to learn that dark chocolate can help you lose weight! Because it has appetite-suppressant properties, cocoa is often added to weight loss products to help control hunger.

While you may have been told that chocolate is "fattening", the truth is that the fats found in cocoa butter are actually healthy fats! Cacao contains oleic acid, a heart-healthy monounsaturated fat which is also found in olive oil and is believed to raise the level of the "good cholesterol" known as HDL cholesterol (the acronym HDL stands for "High Density Lipid").

Healthy chocolate can be of great benefit to tobacco smokers - but not just because they need lots of the antioxidants which neutralize the free radicals generated by the toxic compounds in tobacco smoke. A recent study in Switzerland indicated that dark chocolate may help prevent hardening of the arteries.

A 2006 clinical study by Swiss researchers found that within minutes of consuming dark chocolate, their test group of 20 smokers experienced a significant improvement in the function of the endothelial cells which line the artery walls. Smoking tobacco has long been linked to hardening of the arteries and an increase in the production of clot-forming platelets in the blood.

Raw cocoa beans contain over 300 chemically identifiable compounds. This makes cocoa one of the most complex food substances on Earth!

Click here to learn more about the many Health Benefits of chocolate.

How Chocolate Is Made
Chocolate really does grow on trees! Cocoa beans come from the fruit of the cacao tree which grows in tropical rainforests in South America, Africa, and Malaysia. The official scientific name of the cocoa tree is Theobroma Cacao. "Theobroma" is Latin for "food of the gods". Cacao is pronounced "ka-COW". The words "cacao" and the more commonly used term "cocoa" both refer to the cacao bean, the seed of the Theobroma Cacao fruit.

The main producers and exporters of cacao beans are the West African countries of Cote d'Ivoire or "Ivory Coast" (40%); and Ghana, which until 1957 was the British colony known as the "Gold Coast" (15%). Indonesia also produces about 15%. Brazil, Nigeria, and Cameroon also grow cacao in lesser quantities.

Strictly speaking, cocoa or cacao is a nut, the seed of a fruit, but is most commonly called cocoa beans, cocoa seeds, cocoa nuts, chocolate seeds, or chocolate beans. Commercial cocoa growers and processors refer to the dried cocoa beans as cocoa nibs. The term cacao often refers to the beans before they are fermented and dried.

All of these terms refer to the dried fruit or nuts of the cacao tree, and here we will use the most popular term cocoa beans to refer to the fermented and dried bean that is used to make cocoa powder and dark chocolate.

The cacao pods take five to six months to ripen. In the typical cacao plantation, the growers harvest the pods from the cacao tree at the time of perfect ripeness, then remove the cacao beans from the pods (about 45 beans per pod) by cutting the pods open with a machete knife.

The beans are then covered with banana leaves and left for about five days to ferment, which reduces the bitterness and develops an enhanced chocolate flavor. When they have reached the proper level of fermentation, the beans are then left to dry in the sun, where the brown color and the chocolate flavor intensifies. Then the now-finished cocoa beans are shipped to the cocoa buyers and processors.

Cocoa butter is a fatty substance that comes from the fruit of the cacao tree, though some is also found inside the cocoa bean and is usually removed by pressing the beans to ensure the best cocoa flavor. Cocoa butter is often used in making chocolate, but the dark brown chocolate color and the chocolate flavor and the greatest health benefits come from the cocoa bean, not from the light-colored cocoa butter.

ABC News reported in 2005 that the average American consumes 11.5 pounds of chocolate each year. That would likely be chocolate bars and various types of chocolate candy, which are mostly sugar and fat. Chocolate consumption represents one percent of the American diet, yet most Americans have never tasted "real" chocolate - natural cocoa or the cacao bean in its raw form.

You could sprinkle crushed cocoa beans or cocoa nibs onto whipped cream, ice cream, puddings, or other desserts for a natural chocolate flavor from these original "chocolate chips". The crushed raw cocoa beans or nibs look a lot like coarse-ground coffee beans and taste like unsweetened dark chocolate - because all real chocolate is made from cocoa/cacao beans.

From Cocoa Bean to Cocoa Liquor to Baking Chocolate
Chocolate is manufactured from cocoa mass, the base product produced by processing the cocoa/cacao beans or nibs by fermenting and then roasting them to produce a liquid called chocolate liquor, which is very "thick" or viscous. You might expect the cocoa mass to be solid or a kind of powder, but it is a thick liquid or paste because cacao beans are nuts, and all nuts contain fat - in this case the fat known as cocoa butter, which has a very high viscosity at room temperature, like soft butter made from dairy cream.

The chocolate liquor can be molded and hardened into the bitter chocolate known as unsweetened baking chocolate. Most people would not like to eat this chocolate because it is quite bitter in taste. Those who acquire a taste for it are able to eat this kind of sugar-free dark chocolate which is more healthy than other forms of chocolate.

From Cocoa Liquor to Cocoa Cake to Cocoa Powder
The chocolate liquor can be machine pressed under great pressure to squeeze out most of the the fats known as cocoa butter and leave a flattened dry material called cocoa cake, also known as "cocoa solids". This cocoa cake can then be broken up or finely ground to produce a natural and unsweetened cocoa powder, which is used by chocolate manufacturers.

At their local grocery store, consumers can also buy a cocoa powder known as Hershey's or Fry's, or other cocoa powders from other makers.

A much healthier organic cocoa powder made from raw cacao beans which have not been fermented, roasted, or processed with high heat can be ordered online in a 16 oz. package. This raw cacao provides a much higher level (over 3 times higher) of antioxidant flavanols (i.e. has a much higher ORAC score = 95,500 per 100 grams) than other cocoa powders made from cacao beans which have been fermented and roasted.

This antioxidant-rich cocoa powder can be used to make a healthy hot chocolate and other hot or cold chocolate drinks, mixed with agave nectar to make a healthy chocolate syrup, or used with organic virgin coconut oil to bake healthy brownies and cookies and cakes. Click here to learn about raw organic cocoa powder.

From Cocoa Powder to Dark Chocolate
To make a solid dark chocolate from the cocoa powder, a chocolate manufacturer will add some cocoa butter (the natural fat from the cocoa fruit) and some kind of sugar, usually refined white cane sugar. A dark chocolate can be "bittersweet" or "semisweet" or "sweetened", depending on how much sugar is added to the cocoa powder and cocao butter.

Since the viscous cocoa butter melts to a liquid at about 90 degrees Fahrenheit, it provides that "melt in the mouth" creamy texture. After Christopher Columbus introduced chocolate (dried cacao beans) from the newly-discovered Americas to Queen Isabella of Spain, Europeans soon started adding sugar cane (also from the Americas) to the chocolate drink to sweeten the taste. They also experimented with adding flavorful New World spices like vanilla and cinnamon.

Good Chocolate, Bad Chocolate
Raw and unprocessed cocoa beans or cocoa powder made from raw cocoa beans which have NOT been treated with alkalis (in the Dutch chocolate process) are a true "healthy chocolate". These forms of chocolate will contain the most flavanols and are the healthiest chocolate you can get.

The Xoçai X Power Squares are a dark chocolate made from cacao beans that are blanched, unfermented, sun-dried, non-roasted and cold-pressed, which means this cacao contains eight times the levels of the antioxidant epicatechins and catechins, and four times the levels of procyandins than cacao produced with standard processing.

The X Power Squares are loaded with antioxidants and have an unparalleled ORAC Value of 3,582 per 6 gram Square. They have an astounding 1,008 mg. of Total Flavonids per 18 gram serving (3 squares) - and the actual ORAC Value per serving is clearly listed on the front of the wrapper. Almost all other chocolate manufacturers do NOT indicate the actual ORAC Value of their products on the label, probably because it is too low to boast about.

Most of the scientific research studies which proclaim the many health benefits of chocolate were based on the study of raw cocoa which was not subjected to high heat or chemicals, or on dark chocolate which has no milk or dairy products added. They were NOT reporting health benefits being found in milk chocolate bars, chocolate candies, chocolate syrup, or white chocolate.

So while it is true that raw and unprocessed organic cocoa and "dark chocolate" made from raw and unprocessed organic cocoa really are a "healthy chocolate", this is NOT true for just any kind of chocolate. The term "healthy chocolate" certainly does NOT apply to chocolate candies made from cocoa beans which have been subjected to high heat by roasting, treated with alkalis or other chemicals, and adulterated with various additives like hydrogenated oils, animal fats like lard, corn syrup, refined sugar, dairy products, and chemical preservatives.

Chocolate CANDY is still a sugar and fat filled junk food, not a health food!

If you look at the ingredient label on many chocolate candy products, you will likely see sugar listed as the first ingredient, which means the product contains more sugar than anything else - including the cocoa! It might be more truthful to call such unhealthy concoctions "chocolate flavored sugar".

It is well known that refined sugar is a cause or a contributing or aggravating factor with respect to many medical conditions, including: heart disease, osteoporosis, obesity, insulin and blood sugar disorders like diabetes, mood disorders, immune system disorders, leukemia, inflammatory conditions, dental cavities, yeast infections, and depletion of essential nutrients. Sugar-laden chocolate candies and syrups are more of a health risk than a health food.

White Chocolate - The Little White Lie
While raw cocoa and cocoa powder and certain kinds of dark chocolate can legitimately claim to be "healthy foods", this is definitely NOT true for the manufactured candy which is called "white chocolate". A recent study showed ZERO health benefits from consuming white chocolate - while consuming dark chocolate showed some important measurable health benefits related to lowering blood pressure, lowering cholesterol, and increasing insulin sensitivity.

A study reported in the Journal of Hypertension in August, 2005 found that test subjects with high blood pressure who were given 3.5 ounces of dark chocolate daily for 15 days received these measurable health benefits:
(1) a drop in LDL cholesterol (the "bad" cholesterol);
(2) a drop in blood pressure, both systolic and diastolic, which compared to the results of healthy changes in diet usually recommended for patients with hypertension;
(3) an increased sensitivity to insulin (which indicates a protective effect against diabetes).

In the same study, test subjects with hypertension who were given 3.5 ounces of white chocolate for 15 days received NONE of the above health benefits.
[Journal of Hypertension, 2005, August; 23(8):1453-1459.]

As much as we would all love to think of our favorite chocolate candy or chocolate syrup or hot cocoa drink as a "healthy chocolate" to justify the pleasure of our self-indulgence in this delightful delicacy and reduce our "guilty" feelings, we must face the truth that only raw cocoa and certain kinds of dark chocolate provide the many health benefits which modern research studies have attributed to the theobroma cacao bean.

The Truth About Dark Chocolate, Dutch Chocolate, Milk Chocolate, and White Chocolate
While there are many reported health benefits available from consuming the right kinds of cocoa and dark chocolate, please do not take this as a licence to over-indulge! Any good thing can produce negative effects if taken to extremes. So the ancient adage "moderation in all things" applies to consumption of all kinds of chocolate, including even the types of "healthy chocolate".

Cocoa contains fairly high levels of the mineral copper, and TOO MUCH copper can inhibit certain chemical processes in the body and lead to several kinds of health problems. As with red wine, which can be healthy in moderate use, consume cocao and dark chocolate in moderation as a healthy treat, but do not think of it as a regular "health food".

Dark Chocolate
Dark chocolate contains the three elements of cocao liquor or cocoa mass (cocoa cake), cocoa butter, and sugar. Cocoa butter is a fat that is found naturally in cocoa beans. The cocoa butter consists of 34% stearic acid, 34% oleic acid, 25% palmitic acid, and 7% other fatty acids.

A bittersweet dark chocolate bar contains about 70% chocolate liquor; while a semisweet dark chocolate contains about 60%. Note that this chocolate or cocoa "liquor" does NOT refer to alcohol, but is a term used by cocoa processors to describe the viscous liquid made from roasted cacao beans.

Next to raw and unprocessed organic cocoa, organic dark chocolate is the healthiest form of chocolate - especially when it contains more of the nutritious cocoa mass and less of the fattening cocoa butter and sugar. The dark chocolate is "healthier" when it is unsweetened or bittersweet dark chocolate. Any sweetened dark chocolate is a little less "healthy" when it is sweetened with refined white sugar (sucrose) instead of raw cane sugar or dehydrated cane juice.

Dutch Chocolate
Cocoa powder usually has a slightly bitter and acidic taste. In the 19th century Dutch chocolate makers learned that they could treat the cocoa powder with alkaline salts to reduce the bitter taste - a process now known as the "Dutching process".

Dutch cocoa provides less antioxidants than natural cocoa because the alkali process destroys some of the flavanols (the powerful antioxidants found in cocoa). You can tell a cocoa or chocolate is Dutch Chocolate when the label indicates "Dutch process" or "alkali added" or "European style".

Milk Chocolate
Milk chocolate contains the same ingredients of cocoa mass, cocoa butter and sugar as dark chocolate, but to these three are added milk solids and milk fats. Milk chocolate will typically contain about 20% milk fat - which does not make milk chocolate a "healthy" chocolate choice.

Aside from adding extra fat, dairy products also inhibit the body's absorption of the powerful antioxidants naturally found in raw cocoa and dark chocolate - which reduces the ORAC value of milk chocolate to about half the ORAC value of dark chocolate or pure cocoa.

Modern milk chocolate bars and candies are usually made from cocoa powder (powdered cocoa mass with some cocoa butter extracted) mixed with some kind of refined sugar, some butter or lard or hydrogenated vegetable oils, some milk products, and various other ingredients.

White Chocolate
White chocolate is similar to milk chocolate, but without the cocoa base. Without any real cocoa bean content, "white chocolate" is not really a chocolate at all. Since it does NOT contain real cocoa beans and the many healthy nutrients which are naturally present in the cocoa beans, and since it has a high content of fats from both cocoa butter and milk fat, white chocolate is by far the LEAST healthy choice among the three common types of manufactured chocolate.

White chocolate should be considered a high-sugar and high-fat candy - not a health food. And it does not really deserve the name of "chocolate" at all. It doesn't even taste like cocoa or chocolate! "Cocoa butter candy" would be a more accurate name than "white chocolate". Few of the many health benefits from the nutrients in raw cocoa beans or dark chocolate will be gained from eating white chocolate candy which contains no real cocoa beans.

Healthy Organic Chocolate
While you may have heard that chocolate is "bad for you", it is not the natural raw cocoa that is unhealthy, but the other ingredients in the kinds of manufactured chocolate made from refined sugar combined with various kinds of cheap animal fats like lard, or cheap and unhealthy hydrogenated vegetable oils.

When healthy and high-quality natural ingredients are used, it is possible to make a truly "healthy chocolate" from organically-grown, unprocessed, unroasted, raw cocoa/cacao beans that has no pesticide residue and little loss of the natural nutrients.

Next to organic raw cocoa/cacao beans or cocoa powder, unsweetened and dairy-free dark chocolate is the healthiest chocolate; while the LEAST healthy chocolate is milk chocolate which includes dairy products and milk fats, refined sugar, and possibly hydrogenated oils or lard.

Remember, so-called "white chocolate" is not really a "chocolate" - and certainly not a "healthy chocolate". It is "white" because it does NOT contain any of the dark brown cocoa powder found in dark chocolate and milk chocolate, and provides none of the healthy flavanols. It is not made from the cocoa bean or nib, but from the fatty cocoa butter extracted from the "fruit" part of the cacao plant.

Here is another important fact to remember when choosing a "healthy chocolate"...
Studies indicate that dairy products block the absorption of the many antioxidants found naturally in raw cocoa powder and dark chocolate! Thus milk chocolate and most chocolate candies are not the best choices when you want to eat a truly "healthy chocolate" that supplies a naturally high concentration of antioxidants.

Drinking a chocolate beverage or "hot chocolate" which contains added milk solids, whole milk, or cream is not as "healthy" as a beverage made from pure cocoa powder without any kind of dairy product or added cream. If you like a hot chocolate with milk or cream, substitute rice milk or soy milk if you want to ensure you are getting the most healthy antioxidants into your body.

How Healthy Is Dark Chocolate? What Are the Health Benefits?
"The beverage of the gods was Ambrosia; that of man is chocolate. Both increase the length of life in a prodigious manner."
- Louis Lewin, M.D., in Phantastica
Organic Chemical Compounds in Cacao Beans and Organic Dark Chocolate
It is important to understand that most of the scientific research on the cacao bean refers to organic cacao in its raw, unprocessed, and unadulterated form. Note that when the cacao beans are processed by roasting or heating, there will be a loss of some of the nutrient value, and treating the cocao with alkaline salts in the Dutch process will reduce the concentration of flavanols and reduce its high antioxidant value. So the levels of active nutrients and the health benefits discussed below may be not be fully applicable to all of the many kinds of commercially processed dark chocolate products marketed today.

So don't expect that eating ANY type of chocolate bar or chocolate candy is going to be good for your health. You need to know WHICH KINDS of chocolate actually provide the health benefits - and that will usually be the kinds of COCOA POWDER and DARK CHOCOLATE which are closer to the raw cocoa bean, undergo the least amount of processing, and have the least unhealthy additives like saturated fats and refined sugar.

In general, the healthiest kinds of chocolate (in order) are:

raw, organic, unprocessed cacao beans (called "nibs") or cocoa mass;
organic and unroasted cocoa powder not treated with alkalis;
organic dark chocolate with the highest percentage of cocoa liquor or cocoa powder and the lowest percentage of refined sugar (bitter or semi-sweet dark chocolate).
Organically-grown cacao beans will not contain pesticide residues. Non-organic cacao may have some pesticide residues, but other than that, the same order as above will apply to non-organic cacao, cocao powder, and dark chocolate.

"Most chocolate, in fact, isn't flavanol-rich," says Norm Hollenberg, a radiology professor and flavanol expert at Harvard Medical School. "But all chocolate is rich in fat and calories." Hollenberg studied the Kuna Indians of Central America, island dwellers near Panama who grow their own flavanol-rich cacao beans.

The Kuna people drink a lot of cocoa, and they don't have high blood pressure or diabetes ...except for those who move to the mainland and start drinking flavanol-poor commercial cocoa. Hollenberg also fed cocoa with flavanols or cocoa without flavanols to a split study group in the United States, and discovered that flavanols in cocoa seemed to improve blood flow throughout the body.

Even when a chocolate product is made from organic cacao beans or nibs, this does not necessarily mean the finished product will have the same health benefits as the raw cocoa, if the way it is processed by the manufacturer has reduced the nutrient value of the cocoa beans, or if the addition of milk products limits the ability of the body to absorb all the natural antioxidants.

Also note that the CAFFEINE in the cacao fruit is found mainly in the shell or membrane which encloses the cacao beans. Most suppliers of cheaper cocoa powder grind up this outer membrane along with the beans, which helps to increase the yield and lower their cost of producing cocoa mass. But when the membrane is removed before shipping the raw cacao beans or grinding them into cocoa powder, the chocolate made from those more expensive beans will be of higher quality and essentially free of caffeine.

A List of Healthy Substances Found in Raw Chocolate (Theobroma Cacao)
Many of the natural chemical compounds in raw cocoa or cacao beans and in organic dark chocolate have been discussed in scientific literature as being pharmacologically significant to health. Here is a partial list of these active substances in natural organic chocolate (and more are discussed below).

Anandamide (a neurotransmitter known as "the bliss chemical")
Arginine (nature's aphrodisiac)
Dopamine (a neurotransmitter)
Epicatechins (antioxidants)
Magnesium (for healthy heart function)
Serotonin (anti-stress neurotransmitter)
Tryptophan (anti-depressant amino acid)
Phenylethylamine (PEA) (controls the ability to focus attention and stay alert)
Polyphenols (antioxidants)
Histamine
Tyramine
Salsolinol
Magnesium - the Mineral Your Heart Needs
Is dark chocolate good for your heart? Research by Dr. Bernard Jensen indicates that the heart muscle requires these two minerals more than any other minerals: Magnesium and Potassium. In the heart muscle Magnesium is concentrated eighteen times greater than in the bloodstream. Magnesium helps regulate blood pressure and the heartbeat.

The overall strength and vigor of the heart muscle and its ability to pump effectively is enhanced by the presence of Magnesium, and this important mineral also decreases blood coagulation and thus can lower blood pressure.

Magnesium also balances brain chemistry, and helps build strong bones.

When heart problems occur, Magnesium is the most likely mineral to be missing in the person's diet.

Eighty percent of Americans are deficient in Magnesium. This deficiency is linked to hypertension, heart disease, diabetes, joint problems, and PMT.

Cocoa beans and organic dark chocolate are the #1 best food sources of this heart-supporting mineral, Magnesium. Can you see how a guilt-free daily dose of Magnesium-rich healthy chocolate could actually help lower your risk of heart disease?

Anti-Depressant Properties of Cocoa and Healthy Dark Chocolate
Cocoa is a potent source of serotonin, dopamine, and phenylethylamine. These are three well-studied neurotransmitters which help alleviate depression and are associated with feelings of well-being.

Cocoa contains monoamine oxidase inhibitors (MAO Inhibitors) which help improve our mood because they allow serotonin and dopamine to remain in the bloodstream longer without being broken down.

Cocoa also contains anandamide which stimulates blissful feelings. Cocoa also contains B vitamins, which are associated with brain health.

Vascular Health Promoting Properties of Cocoa and Healthy Dark Chocolate
Nitric Oxide (NO)
One research study discovered that a substance in cocoa helps the body process nitric oxide (a chemical compound designated as NO, where N = 1 Nitrogen atom, and O = 1 Oxygen atom). Nitric oxide or NO is a critical component in healthy blood flow and blood pressure control.

Vascular diseases, including Erectile Dysfunction (ED) which is common in men over age 40, are connected to the inability of an artery to make the simple but fundamental chemical called nitric oxide (NO). It appears that flavanols help reverse that problem. Thus eating healthy chocolate might help men over 40 to enjoy a more active sex life without having to rely on expensive drugs like Viagra™ or Celebrex™ or those many herbal concoctions which are touted in millions of unwanted emails.

Another research study showed that a type of bioflavonoid called flavanols in cocoa prevent fatty substances in the bloodstream from oxidizing and then clogging the arteries. Flavanols also make blood platelets less likely to stick together and cause blood clots.

Researchers are excited by the potential of flavanols to ward off vascular disease, which can cause hypertension (high blood pressure), heart attacks, strokes, diabetes, and even dementia.

Antioxidant Properties of Cocoa and Healthy Dark Chocolate
Scientists have known for years that cocoa/cacao contains significant antioxidants, but no one knew just how rich they were in comparison to those found in two other healthy foods - red wine and green tea.

According to research cited in The New York Times, fresh cocoa beans are super-rich in the type of flavonoid called flavanols (not flavOnols) which are very strong antioxidants. Cocoa/cacao beans contain 10,000 milligrams (10 grams) of flavanol antioxidants per 100 grams - or an amazing 10% antioxidant concentration level!

Recent research has demonstrated that the antioxidants found in cacao beans are highly stable and easily available to the human metabolism. Of all known foods, cacao is also the ONLY food which does NOT lose its Oxygen Radical Absorption Capacity (ORAC) over significant periods of time. This makes cocoa both the most POTENT source of antioxidants and a source of the most USABLE antioxidants found in any natural food.

Antioxidants help neutralize free radicals and keep them from damaging the DNA and mitochondria of the body's cells, which is a major cause of many degenerative diseases, cancer tumors, heart disease, and premature aging. Cells with damaged DNA cannot reproduce healthy new cells, but will reproduce damaged or malignant cells.

Cornell University food scientists discovered that cocoa powder has nearly twice the antioxidants of red wine, and up to three times the antioxidants found in green tea.

Their findings were published in an article entitled "Cocoa Has More Phenolic Phytochemicals and a Higher Antioxidant Capacity than Teas and Red Wine", published in the American Chemical Society's Journal of Agriculture and Food Chemistry, a peer-reviewed publication.

The Cornell researchers, led by Chang Y. Lee, chairman of the Department of Food Science and Technology at Cornell University's New York State Agricultural Experiment Station in Geneva, NY, state the reason that cocoa leads the other drinks is its high content of antioxidant compounds called phenolic phytochemicals, or flavonoids.

A class of flavonoids known as flavanols or flavan-3-ols includes: catechin, epicatechin, and epigallocatechin. All three are found naturally in the cocoa bean. (Note that flavanols are NOT the same as another very similar-sounding class of flavonoids known as flavonols, which includes: myricetin, quercetin and kaempferol.)

The Cornell researchers discovered 611 milligrams of the phenolic compound gallic acid equivalents (GAE) and 564 milligrams of the flavonoid epicatechin equivalents (ECE) in a single serving of cocoa. Examining a glass of red wine, the researchers found 340 milligrams of GAE and 163 milligrams of ECE. In a cup of green tea, they found 165 milligrams of GAE and 47 milligrams of ECE.

By comparison, 1.5 ounces of dark chocolate delivers as many antioxidants as five ounces of red wine.

That makes cocoa one of the richest sources of antioxidants in any food!

Compare the raw cocoa bean's 10,000 milligrams of flavanols per 100 grams to other forms of commercial chocolate...
Processed cocoa powder (defatted and roasted cocoa beans treated with potassium carbonate) and chocolate candy range in flavanol content from the more common concentration of 500 milligrams of flavanols per 100 grams of normal chocolate bars, to a concentration of 5,000 milligrams (5 grams) of flavanols per 100 grams of Cocoapro cocoa powder from the Mars Corporation.

Neither comes close to the high concentration of flavanol antioxidants in raw cocoa/cacao beans - 10 grams of flavanols per 100 grams.

ORAC Score - A Measure of Antioxidant Quality
The current standard for testing and measuring the antioxidant properties of various foods is called the ORAC Score. ORAC is an abbreviation for "Oxygen Radical Absorption Capacity" - which is a measure of the amount of free radicals that can be neutralized by a certain mass of a food substance (usually cited as "per gram" or "per 100 grams" of the food substance).

The higher the ORAC score, the higher the concentration of antioxidants present in the food. (Source: US Department of Agriculture / Journal of the American Chemical Society.)

Free radicals are molecules that are missing one or more electrons and are therefore chemically imbalanced with a positive electrical charge. They are created in several kinds of chemical reactions which take place in our bodies, such as when we burn energy by working our muscles. To balance their charge, these radical molecules will seek to attract or "steal" electrons from other molecules - including the molecules which make up the DNA in your body's cells which is the blueprint for producing new cells, and the mitochondria in your cells which create the energy to sustain the cells.

Cells with damaged mitochondria are weak and have lower energy and less resistance to disease. When the DNA of a cell is damaged by the action of free radicals, the result is the creation of imperfect new cells - or even malignant new cells which form tumors and cancers.

Free radicals are the cause of most degenerative diseases, premature aging, and the creation of cancer cells.

Antioxidants are molecules which have one or more extra electrons and are chemically imbalanced with a negative electrical charge, so they can attract and "donate" an electron to a positively-charged free radical molecule, which balances its electrical charge and thus neutralizes it. So that "thieving" radical molecule which is now electrically balanced no longer needs to "steal" electrons from the molecules which form our body's cells.

Thus the more antioxidant molecules we have in our body, the more free radicals are neutralized, and the less damage is done to our cells. By preventing the damage to our DNA and mitochondria, antioxidants can stop and even reverse the aging process, and help prevent all kinds of degenerative diseases and cancers.

The ORAC value rates the capacity of the substance to prevent oxidation, i.e. its effectiveness as an antioxidant. It might help to compare the oxidation of molecules in our body to the oxidation of iron in an automobile - which we call "rusting". Oxidized or "rusted" iron becomes brittle and weak, and eventually breaks down into a reddish-brown dust known as iron oxide. You could say that our bodies are "rusting out" from oxidation by free radicals! Ashes to ashes, and rust to dust!

But our bodies can be protected from this rusting by the antioxidants we get from eating natural foods which have a high ORAC value. Many natural foods have been supplying human bodies with those protective antioxidants since we first evolved, but the problem today is that we are not eating many natural foods! We consume far too many processed foods and junk foods which have had the protective antioxidants proocessed out of them! So we suffer more and more from many diseases such as cancer and heart disease, which were relatively rare problems for our ancestors who were eating nothing but whole foods fresh from the farm.

It's very difficult today to avoid eating processed foods with inferior nutritional value, but we can at least try to eat enough whole foods (like cocoa or high-antioxidant fruits) or health supplements that supply us with enough antioxidants to protect us from degenerative diseases and the ravages of aging. We don't have to grow old before our time, or suffer painful ailments, or die from horrible diseases that could have been prevented.

While the general public may be aware that they need to eat more raw fruits to get a good supply of antioxidants, the fruits most commonly eaten by North Americans are fairly low on the ORAC scale. Cantaloupe, banana, apple, apricot, peach, pear, and watermelon all have an ORAC score of less than 251 per 100 grams. No wonder the average North American is not getting enough antioxidants in his or her daily diet.

Even milk chocolate with its ORAC score of 6,740 provides significantly more antioxidants per gram than most of the commonly consumed fruits and vegetables - and more than even the top scoring fruits like prunes (5,770), pomegranate (3,307), blueberries (2,400) and blackberries (2,036).

The daily diet of the average North American only scores 1,000 to 1,500 on the ORAC scale. Nutrition experts tell us that it should be at least 3,000 to 5,000 ORAC. Some say it should be even more than 5,000.

Eating healthy chocolate, with its super-high ORAC value, can be an efficient and enjoyable way to boost your daily dose of antioxidants and reduce the ravages of free radicals.

Be careful not to assume that ALL organic chocolate or dark chocolate products (or any processed food product) are "healthy" just because they claim to contain ingredients which are known to have a high ORAC score. It does NOT necessarily mean that the finished product you are consuming will have a high ORAC score too.

There are several factors that can affect the actual ORAC score of a finished food product such as dark chocolate:

(1) how it is processed (excessive heat can destroy flavanols and reduce the amount of available antioxidants, which lowers the ORAC value),
(2) how much of the high ORAC ingredients are actually in the product,
(3) how some ingredients affect the ORAC score of other ingredients (e.g. adding milk to cocoa lowers its effective ORAC score to a little more than half because dairy products tend to block the absorption of the antioxidant flavanols in the cocoa).

Only ONE company (which markets a variety of truly healthy chocolate products) actually dares to show you an independent laboratory's ORAC score per serving of its finished products right on their packaging (see "The Healthiest Chocolate" below) - so "what you see is what you get".

For the reasons given above, all other chocolate makers seem unwilling to let you know the actual ORAC score of the products they are selling you. One might wonder if their effective ORAC score is too low to really be considered a "healthy" chocolate product?

Table of ORAC Values for Common Foods
Here is a comparison of the ORAC score per 100 grams for some common foods known to have a high antioxidant level, listed in descending order.

Unprocessed Raw Cacao - ORAC 28,000
Acai Berries* - ORAC 18,500
Dark Chocolate - ORAC 13,120
Milk Chocolate - ORAC 6,740
Prunes - 5,770
Wolfberry Juice - 3,472
Pomegranates - 3,307
Raisins - 2,830
Blueberries - 2,400
Blackberries - 2,036
Garlic - 1,939
Kale - 1,770
Cranberries - 1,750
Strawberries - 1,540
Tahitian Noni Juice - 1,506
Raw Spinach - 1,260
Raspberries - 1,220
Brussels Sprouts - 980
Plums - 949
Alfalfa Sprouts - 930
Steamed Spinach - 909
Broccoli - 890
Beets - 840
Avocado - 782
Oranges - 750
Red Grapes - 739
Red Bell Pepper - 710
Cherries - 670
Pink Grapefruit - 495
Kidney Beans - 460
Onion - 450
Corn - 400
Cauliflower - 385
Frozen Peas - 375
Potato - 300
Cabbage - 295
Banana - 210
Carrot - 200
Apple - 207
Tomato - 195
Peach - 170
Lima Beans - 136
Pear - 110
(*ORAC for Acai as determined by Brunswick Laboratories, USA.)

This will be important new information for millions of children and teenagers who hate the taste of brussel sprouts or broccoli. Now they can advise Mom that dark chocolate is a much healthier alternate source of antioxidants!

When comparing the antixodidant value (ORAC value) of foods you may actually be eating on a regular basis, another consideration is antioxidant value per calorie. What foods provide a healthy source of antioxidants without also providing too many calories from carbs and fats? Dark chocolate, in spite of the sweetener added to overcome the bitterness of raw cocoa, is actually one of the better providers of antioxidants per calorie!

One hundred grams of healthy dark chocolate (more than you would normally eat) provides 13,120 ORAC units of antioxidants and 552 calories of energy - which works out to 24 ORAC units per calorie.

That gives dark chocolate a better ORAC/calorie ratio than brussels sprouts (23), beets (20), plums (17), oranges (16), cauliflower (15), cherries (13), onions (12), cabbage (12), red grapes (10), tomato (9), head lettuce (9), string beans (6), potato (5), frozen peas (5), corn (5), carrot (5), apple (4), tofu (3), baked beans (3), pear (2), banana (2), or lima beans (1). In other words, if you are looking to increase your antioxidant intake from natural fruits and vegetables while consuming the least calories, eating a healthy dark chocolate is actually a lower-calorie source than all the common foods in this list!

And the ORAC per calorie ratio for dark chocolate (24) is about the SAME as two of the top antioxidant fruits - prunes (24) and raspberries (25). So it's not necessary to worry about getting too many calories when consuming healthy dark chocolate as`a supplemental source of antioxidants, because you don't need to eat very much dark chocolate`to absorb more antioxidants than you would get from many common fruits`and vegetables!

Prunes or chocolate? You can choose the chocolate!

Methylxanthines in Cocoa: Theobromine and Caffeine
Cocoa/cacao can substantially increase a person's energy level, since it contains two stimulating methylxanthines - a significant amount of theobromine and a small amount of caffeine.

Theobromine in Cocoa and Chocolate
Theobromine comprises between 1% and 2% of the cocoa bean. Its properties are: stimulating the central nervous system, relaxing smooth muscles, and dilating blood vessels. Compared to the other methylxanthine molecule, caffeine, the theobromine has about one-quarter the stimulating power.

Theobromine also acts as a mild diuretic (increases the rate of urination) and has been used as a medical drug in cases where a heart attack had resulted in too high an accumulation of body fluid. Theobromine is also a cardiac stimulant and has been used to treat high blood pressure.

One of the reasons why dogs should not eat cocoa or chocolate is because this food can cause cardiac arrest in dogs, since they simply lack the enzymes necessary to metabolize quantities of theobromine in excess of 100 to 150 mg per kilogram of the dog's body weight. The smaller the dog, the less cocoa or chocolate it would take to cause death.

Dogs LIKE to eat chocolate and will gorge themselves on all the chocolate they find, so do NOT leave chocolate candies or baking chocolate or chocolate chips where your pet dog can get at them! And do not feed chocolate candies to your dog, which just trains your dog to like the food that can kill your pet! Even the type of garden mulch which is made from shredded cocoa hulls (and can attract some dogs who will eat it) could contain enough theobromine to harm or kill a dog.

Caffeine in Cocoa and Chocolate
It generally agreed that cocoa and chocolate are poor sources of caffeine, though estimates of how much caffeine is present in cocoa may differ, depending on the source of the opinion. (Note that cocoa made from cacao beans which had the surrounding membrane removed before processing will contain almost no caffeine.) Various researchers have made the following estimates of the caffeine content in cocoa and chocolate...

A cup of hot chocolate usually contains about 4 to 5 milligrams of caffeine, which is about 5% of the caffeine found in a cup of regular perked coffee. Some types of high-quality organic cocoa powder which have the outer membrane removed from the bean will contain almost no caffeine, for most of the caffeine is found in this membrane (which is usually ground up with the whole bean to make a cheaper form of cocoa powder).

A cup of coffee may contain 50 to 175 milligrams of caffeine, a cup of tea may contain 25 to 100 milligrams, and a cup of cocoa beverage may contain zero to 25 milligrams of caffeine.

A 1.4 ounce piece of chocolate (40 grams) contains about the same amount of caffeine as one cup of decaffeinated coffee.

800 grams of milk chocolate (a lot of chocolate!) contains the equivalent amount of caffeine found in a cup of regular coffee.

A 50 gram piece of dark chocolate (the size of an average chocolate bar) will yield between 10 and 60 milligrams of caffeine; while an average 5-ounce cup of coffee can yield up to 175 milligrams of caffeine. (According to the Chocolate Information Center.)
An interesting experiment in the medical field of Homeopathy showed that a decoction of ground, roasted cocoa beans in boiling water produced an excitement of the nervous system similar to that caused by black coffee, and an excited state of circulation, demonstrated by an accelerated pulse. Yet when the same decoction was made with unroasted cocoa beans, neither effect was noticeable.

Can Chocolate Help You Be Happy?
We have all heard how chocolate can be a "comfort food" to help us cope with stress and depression and general unhappiness. There might actually be some connection between chocolate and happiness, when we look at certain chemicals which are found naturally in the cocoa/cacao bean and which can affect parts of the brain.

Phenylethylamine (PEA) in Cocoa
PEA is a chemical found in cocoa/cacao beans which increases the activity of neurotransmitters (brain chemicals) in certain areas of the brain which control the ability to focus attention and stay alert. Elevated PEA levels occur naturally when we are captivated by a movie or good book, or are wholly focused on a project or task - when we lose track of time and are not consciously unaware of what is happening around us.

PEA is found in higher levels in the brains of happy people. Cocoa or dark chocolate has been found to contain up to 2.2 percent PEA (phenylethylamine).

Anandamide (The Bliss Chemical) in Cocoa
Anandamide (or n-arachidonoylethanolamine) is a neurotransmitter which has been isolated in cocoa in quantities which are significant enough to affect the brain. Anandamide is a cannabinoid naturally found in the human brain. Anandamide is a lipid (a fat) known as "the bliss chemical" because it is released when we are feeling good. (Anandamide is the English spelling; anandamine is the French spelling.)

It is true that anandamide has a similar effect to the compound THC in cannabis (marijuana), but it acts in a different way; acts only on certain groups of brain cells and not the whole brain; and thus creates blissful feelings with much less intensity.

Monoamine Oxidase Inhibitors (MAO Inhibitors) in Cocoa/Cacao
These rare MAO inhibitors actually produce favorable results when consumed, by allowing more serotonin and other neurotransmitters such as anandamide, dopamine and others to circulate in the brain. According to Dr. Gabriel Cousens, MAO inhibitors facilitate anti-aging and rejuvenation.

MAO inhibitors make one feel younger when they allow more neurotransmitters to remain in the bloodstream. A primary phenomenon that differentiates children from adults is the level of neurotransmitters in the blood and bodies of children. In general, as one lives longer and longer the level of neurotransmitters decreases. This leads to less creativity, less joy, more physical rigidity - and more rapid aging!

Cocoa, with its supply of MAO inhibitors, helps keep plenty of neurotransmitters in circulation, and thus helps prevent this unhappy phenomenon from occurring. "Think young - you'll have more fun!"

Now that you have learned how cocoa contains PEA, Anandamide, and MAO Inhibitors, and learned about the happy effects these chemicals can produce, can you see how real chocolate might deserve to be called "the happiest food"?

Chocolate Myths
"Chocolate is a divine, celestial drink, the sweat of the stars, the vital seed, divine nectar, the drink of the gods, panacea and universal medicine."
- Geronimo Piperni
Chocolate as an Aphrodisiac
The peoples of Central American in the pre-Columbian era often spoke in metaphors composed of words or phrases which had a hidden meaning when uttered in sequence. This is common in many languages, including English. One of these ancient metaphors was yollotl, eztli, meaning "heart, blood," - a phrase which referred to cocoa. Chocolate is the heart's "blood" due to its magnesium, antioxidants, love chemicals and esoteric properties. Chocolate truly is "food for the heart".

Chocolate is a symbol of sensuality, pleasure, and sexuality. Some writers have claimed that 50 per cent of women actually prefer chocolate to sex! That percentage might even rise if the women were offerred real chocolate in the form of organic cocoa!

Chocolate is a favorite gift from a lover to the beloved one. Chocolates are always given as love offerings. A box of chocolates is one of the most popular gifts for Valentine's Day.

Cocoa, because it is natural and unadulterated, has an even stronger love energy than manufactured chocolate candy. In ancient Aztec wedding ceremonies, the bride and groom would exchange five cacao beans with each other.

Chocolate Misconceptions and Misinformation
Is White Chocolate a Healthy Chocolate?
White chocolate is not really a "chocolate". It is actually made from "cocoa butter", which is produced from the fat extracted from the bean. The health benefits of dark chocolate made from cocoa beans are NOT provided by white chocolate, and the antioxidants provided by dark chocolate are not able to be absorbed when dairy products are added to make milk chocolate. Thus you can only say that raw cocoa beans or dark chocolate with NO milk or dairy ingredients are the kind of healthy chocolate that is actually good for you. White chocolate and milk chocolate do not qualify as "healthy chocolate".

Does Chocolate Contain Caffeine? Not Much.
Chocolate is actually a poor source of caffeine. A 50 gram piece of dark chocolate (the size of an average chocolate bar) will yield between 10 and 60 milligrams of caffeine; while an average 5-ounce cup of coffee can yield up to 175 milligrams of caffeine. Basically, dark chocolate contains about as much caffeine as a cup of DE-caffeinated coffee. A cup of hot chocolate contains only about 5 percent as much caffeine as a cup of perked coffee.

The outer shell surrounding each set of two cacao beans contains most of the caffeine. It is usually ground up with the two beans inside to increase the yield and lower the cost of the cocoa mass. By removing this shell membrane before processing the cocoa beans, a higher quality cocoa can be produced which is essentially caffeine-free.

Does Chocolate Cause Migraine Headaches? No.
Migraines have long been associated with chocolate consumption, particularly among women. One study of 490 persons with migraines found that 19 percent reported that chocolate precipitated their headaches. But other research has demonstrated no relationship between chocolate and headaches. Moffet, Swash and Scott studied a group of 25 migraine sufferers, giving them a chocolate sample one week and then a placebo (carob, which tastes like chocolate) two weeks later. The test subjects completed questionnaires regarding their reactions within 48 hours of consumption of the chocolate or carob sample. The subjects could not tell if they were eating chocolate or carob. There was no difference in headache occurrence after either sample. In a second study, the researchers repeated the same procedure with 15 of the 25 subjects and again found no difference in reported headaches after consuming either sample.

Thus, as many reported headaches after eating chocolate as after NOT eating chocolate. You can draw your own conclusions.

Does Chocolate Cause Acne? No.
Your mother probably warned you that you could get a case of acne if you eat too much chocolate, but research by the U.S. Naval Academy concluded that there is no evidence that chocolate (or cocoa) causes or exacerbates (i.e. increases) acne. It is much more likely that the refined sugar added to chocolate candy is what increases the incidence of acne. (A yeast such as Candida feeds on sugars, and can be the cause of acne, eczema, and other skin infections. See Yeast Infections.)

Does Chocolate Cause Allergies? Not Likely.
A recent study showed that only 1 out of 500 people who believed they were allergic to chocolate actually tested positive for an allergy to chocolate. The concept that chocolate is a common allergen has existed for a long time, but recent evidence suggests that allergy to real chocolate (cocoa) is actually quite rare. More often the person is in fact allergic to the milk and dairy products contained in many kinds of chocolate candy, such as "milk chocolate".

Healthy Chocolate
Natural dark chocolate truly is a "health food" - especially in its raw form as natural organic cocoa beans, or as dark chocolate made WITHOUT dairy products or refined sugar.

The problems so often associated with chocolate and the many chocolate candy products are not caused by the real cocoa in the chocolate, but by substances added to it - the refined sugar, dairy products, milk, bad fats, waxes, and chemical preservatives. With all the chocolate flavored-products available today, you could even buy some that contain little or even no true Theobroma Cacao.

And even when you find some apparently healthy chocolate that contains 70 percent or more real cacao the heat processing and/or the Dutch process (using alkalis) will have destroyed most of the flavanols which provide most of the health benefits.

I found this on an external website.

Raw Bar-B-Que Crisps

2009-02-26T07:37:00.000-08:00

THESE ARE THE BEST!
I've adapted this recipe (to make it a little easier) from Matthew Kenney:

Raw Bar-B-Que Crisps:

Soak 2 hours:
1 1/2 cups sun dried tomatoes in filtered water to cover (reserve water)
2 chipotle chilies in filtered water to cover (reserve water)

Blend 2 cups gluten-free oat groats in high speed blender until powdered. Set aside.

Perpare Sauce in high speed blender until smooth:
Soaked sun dried tomatoes + 1/2 cup soaking water
Soaked chipotle chilies + 1/4 - 1/2 cup soaking water
1/3 cup maple syrup (or raw agave)
1/4 cup apple cider vinegar
1 medium shallot
2 garlic cloves
4 teaspoons chili powder
1 teaspoon braggs (or nama shoyu)
a pinch of sea salt to taste (these will get saltier upon dehydrating)

Reserve 1/2 cup sauce for basting. Add remaining sauce to oat flour. Stir in:
1 cup almond flour (process dry in high speed blender)
2 teaspoons sea salt
1 cup flax meal (grind flax seeds in coffee/spice grinder)
2 tablespoons nutritional yeast
2 tablespoons olive oil

Mix together until well combined. Mixture will be thick and dry. Spread thinnly and evenly on teflex dehydrator sheet. Brush dough with reserved sauce.

Cut with pizza cutter into even squares. Dehydrate 1 day. Then sprinkle/brush with:
1 tablespoon sea salt
2 tablespoons maple syrup (or raw agave)
2 tablespoons chili powder
1 teaspoon chipotle chili powder (optional) for desired heat

Dehydrate an additional day or two until mostly crisp and dry.

Nutrition Data: Know What You Eat

2009-02-25T15:38:00.000-08:00

Here's an awesome website: NutritionData.com

You can track calories, caloric ratio's (carb/fat/protein,) inflammation factor of each food, and so on!

Raw Food Pyramid

2009-02-22T05:30:00.001-08:00

I found this on a site I was browsing. Thought you all might like to check it out!

Raw Food Pyramid