"Almond Moo" Smoothie

It's after 3 PM, and I'm hungry. But I don't want to spoil my appetite for dinner. So what do I do?

I'm thinking, Almond Moo :)

My friend, Lynn, made this smoothie for me a couple weeks ago. I had to have two glasses full. The next day, I made my own.

This is her recipe:

1. 1/2 C plain or vanilla soy milk
2. 1/2 C chocolate soy milk
3. 1 frozen banana (this makes it thick!)
4. 1-2 tsp almond butter (freshly ground, no additives)
5. Blend!

For mine, I substituted Hazelnut milk for soy milk.

But I also add other things like carob (I am on a total carob kick lately), coconut oil, cinnamon, etc. Whatever strikes my fancy. I also like to add a tsp of chia seeds and take it to-go. By the time I drink it, the chia has had time to soak and gel. I love those little gel-ly chia seeds. It reminds me of bubble tea. Add chia to your favorite beverage and see what happens!

PS. you can also make this into Peanut Butter Moo by sub-ing in peanut butter.

Yumm-moo





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Raw, Vegan "Egg nog"

Have the twinkling Christmas lights got you in the mood for a holiday beverage? Try this raw, vegan version of egg nog. It's thick and creamy with a touch of spice.


Step 1 - Make a thick almond milk.

I used Almonds, Sesame seeds, & Brazil nuts.
1 cup nuts to 3 cups water plus 5 dates
Blend well and strain the pulp if you like. I prefer to keep the pulp in there.


Step 2 - Blend the following ingredients:

• 1 batch of Almond milk
• 2 bananas
• 1 vanilla bean
• 1/4 tsp nutmeg
• 1/4 tsp cinnamon
• 1/8 tsp ginger

The spice measurements are approximate. I just kept adding spice until I was satisfied. Also, the drink tastes better if it has time to sit overnight.

This recipe was adapted from Raw Glow.

I hope you enjoy it!

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Raw Strawberry Pie

I found this raw strawberry pie recipe on a blog about a year ago and finally got to making it. I made 5 pies total and shared with my raw community here in Portland. It was a smashing success! So many people wanted the recipe for themselves. If you are looking for a delicious, springtime, healthy dessert, give this one a try! It is actually more like cheesecake than a traditional fruit pie but delicious nonetheless.


The recipe comes from Andrea Caplan Livingston of Phytofoods in Portland, Oregon. Her recipe is copied below.

Raw Strawberry Pie

Crust:
2 cups almonds or pecans
1 tablespoon coconut oil
1/4 teaspoon vanilla extract or half of a vanilla bean
4-5 medjool dates, pitted
pinch of sea salt

Filling:
2 cups cashews soaked 1-2 hours
1/4 cup lemon juice
1/4-1/2 cup agave
3/4 cup fresh strawberries
3/4 cup coconut oil, melted
1/4 cup water
1 teaspoon vanilla extract or 1 vanilla bean (I prefer the bean)
1/4 teaspoon sea salt

Topping:
1-2 cups sliced strawberries


Crust:
Place almonds or pecans in food processor and process with the S blade until crumbled. Add coconut oil, sea salt, and vanilla and pulse a couple of times. Add the dates last, one at a time, and pulse until the crust holds together when you squeeze it between your fingertips. If the crust does not hold, add more dates (again, one at a time). Press into oiled (with coconut oil) tart or pie pan. Chill in Freezer for 30 minutes before adding filling.

Filling:
Blend all ingredients well in a Vitamix blender if you have one. Pour part of the filling into the pie crust (just enought to cover the bottom). Take some of the strawberries you cut up for the topping and scatter them on top of the filling. Pour the rest of the filling on top and place in freezer for 1-2 hours until firm. Decorate with the rest of your cut up strawberries. This pie needs to stay refrigerated to keep its firmness so make sure you keep in cold up until serving!
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A Bowl Of Gratitude

This week for dinner I made a recipe for A Bowl Of Gratitude, a delicious rice bowl from Cafe Gratitude in San Fransisco. And, wow, was it good. I made it basically as this blog describes, but I was all out of hearty greens and used cilantro instead. I also used avocado rather than egg. It was like an avocado roll in bowl. So good! "I am grateful!" were the first words out of my mouth when I finished this. Here is the basic recipe copied below:

A Bowl Of Gratitude

1. Cook 1 cup of red Bhutanese rice
   
2. In a large skillet, saute onions and garlic. Add greens and a little water to steam.
   
3. In a small bowl whisk together orange juice, tamari, vinegar, olive oil, sesame oil salt, and pepper.
   
4. Add the sauce and rice to the skillet and stir together. Sprinkle on sesame seeds and serve with sliced avocado and a shredded nori sheet.

Dressing:

• 4 T. orange juice (freshly squeezed if you can get it!)
• 1/4 t. salt
• 1 T. olive oil
• 1 T. tamari (wheat-free soy sauce)
• 1 T. rice vinegar
• 1/2 t. toasted sesame oil

Rice:

• 1 T. olive oil or coconut oil
• 1/2 onion, chopped
• 1 serrano chile, finely chopped
• Pinch of salt
• 4 small garlic cloves, pressed or minced
• 2-3 tightly packed cups of greens (such as collards or kale)
• 2-3 cups cooked black Chinese “forbidden” rice (or other nutty rice – brown or red Bhutanese)
• 2 large or 3 small scallions, coarsely chopped
• 1 ripe avocado (or 3 eggs)

Super delicious! Makes good leftovers too.

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Yumm! Sauce, with a Lemon Letter twist...

I only recently discovered the addictive Yumm! Sauce that most who have lived in Eugene, Oregon know all about. I missed it somehow while living there for 2 years. It comes from Cafe Yumm! who makes the Yumm! Bowl. I discovered first the Whole Bowl lunch cart in downtown Portland which consists of the following:

• Brown rice
• Red & black beans
• Tali sauce (secret recipe much like Yumm! sauce)
• Salsa
• Cheese
• Avocado
• Cilantro
• Black olives
• Sour Cream

It can be made vegan if specified.


I purchased the famed Yumm! Sauce at a New Seasons market here in Portland to find out what I had missed all my life. It was very good, but I wanted to make my own version substituting a couple ingredients that I find more wholesome (i.e. olive oil for canola). I also wanted to give it my own twist like the Tali sauce does. Lastly, I wanted to make it available for others to make & enjoy since the other two sauce recipes are top secret.

So here is what I have come up with for the Lemon Letter version of the Whole Bowl.

Lemon Twist Sauce:

• 1/4 C. Olive oil
• 1/4 C. Almonds (soaked)
• 2 Tbsp. Brewer's Yeast / Nutritional Yeast
• 1/4 C. Garbanzo Beans (properly sprouted and cooked)
• 1/4 C. Water
• 1/4 C. Lemon juice, fresh
• 1 clove of garlic
• 1/2 tsp. Sea salt
• 1 tsp. Curry powder
• 1 tsp. Cumin
• 1/2 tsp. Onion powder
• 2 Tbsp. Dijon mustard

Blend all ingredients together to make a creamy sauce.
Keep the sauce sealed and refridgerated for storage. I suppose it will last about a week if uneaten.

Lemon Letter Whole Bowl - building instructions:
Add the following ingredients to a bowl in this order:

• Brown rice (cooked)
• Lemon Twist Sauce
• Adzuki beans (or beans of choice! properly prepared, of course)
• Fresh tomato salsa or guacamole
• Avocado
• Sprig of cilantro for garnish

How does a Whole Bowl with a Lemon Twist for dinner tonight sound?

UPDATE! May 1, 2011:

Inspired by my reader Zachary (see comments), I decided to modify the Lemon Twist Sauce recipe in attempt to get it closer to the Yumm sauce. I have been eating Yumm bowls for lunch 2 or 3 times a week since a franchise was established blocks from my work. I'm not thrilled with the use of canola oil and soy in the sauce, so I really would like to make my own using olive oil and no soy.

In this modification I eliminated the mustard altogether. Last time I made the recipe it was WAY to mustardy! I also increased the lemon juice and spice content. Even though I did a side-by-side comparison with Yumm sauce while I worked, I didn't get to an exact match. I think the use of lemon juice concentrate gives Yumm sauce a stronger punch. But the sauce is still good. This is what I ended up with:

• 1/2 C. Olive oil
• 1/4 C. Almonds (soaked)
• 2 Tbsp. Brewer's Yeast / Nutritional Yeast
• 1/2 C. Garbanzo Beans (properly sprouted and cooked)
• 1/4 C. Water
• 1/2 C. Lemon juice, fresh
• 1 clove of garlic
• 1/2 tsp. Sea salt
• 1/2 tsp. Curry powder
• 1.5 tsp. Cumin
• 1.5 tsp. Onion powder
• Freshly ground pepper

Please share what YOU would change!
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Flax-Egg, the Vegan Egg Substitute

I first learned about the flax egg substitute from Traci Sellers in her book, Traci's Transformational Kitchen Cook Book. I finally put it to the test last weekend when making Halloween Vegan Brownies. I would call the vegan baking experience a success!

Here is the flax egg procedure:

1. Sprout 1/4 cup of raw flax seeds by soaking them in 3/4 cup filtered water in your blender pitcher for at least 3 hours. The seeds will quickly become mucilaginous.
2. Once the seeds are sprouted, blend them up on high until completely pulverized.
3. Store the blended flax in a jar in the refrigerator until you need to use it. It will keep for 2 weeks.
4. Substitute 2 tablespoons of flax-egg for each egg you require.

Quick alternative flax egg procedure:

1. For 1 egg, grind 1 tablespoon of raw flax seeds in a coffe grinder.
2. Mix the ground flax with 3 tablespoons of filtered water.
3. The mixture will quickly become mucilaginous and egg-like!
4. You can keep this mixture on hand in the refrigerator until needed for 2 weeks.

Colleen Patrick-Goudreau in her book, The Joy of Vegan Baking, lists several vegan egg alternatives:

1. Vinegar & Baking Soda - 1 tsp of baking soda to 1 tbsp of vinegar; works best in cakes, cupcakes, and quick breads
2. Ripe Banana - 1/2 banana for 1-2 eggs; acts as a binding agent
3. Applesauce - 1/4 cup for 1 egg; also replaces butter and oil
4. Silken Tofu - 1/4 cup blended until smooth and creamy; works best with rich, dense, and moist cakes and brownies

Note: Brownies are not considered a health food even if they are vegan. I recommend reserving such indulgences for special occasions. The most important thing to remember is know yourself and indulge only if you are sufficiently healthy.
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The Kind Diet

Alicia Silverstone was in Portland this week at Powell's Books to present her just-released, fantastic, new book: The Kind Diet. I attended her talk and got an autographed book for myself. I have to say I was very impressed with her speech and, so far, her book (though I'm only 27 pages into it). When I first learned of her book, I was a bit skeptical. I thought she would just be another vegan presenting a book full of recipes utilizing rancid vegetable oils, tofu, and refined products -- recipes I would not be interested in. I was completely wrong.

Alicia presents a spectacular approach to veganism with which I can completely agree because she combines the pursuit of veganism along with the pursuit of health (body & planet). She also approaches it with compassion, not only for the animals whose lives she is saving, but also for herself. She does not deny herself dinners out or a bite of dessert (even one that contains a touch of dairy) because she does so consciously. She eats well before and after an indulgence and remains aware of how such an indulgence makes her feel physically.

The Kind Diet is fun and interesting to read. Alicia shares her personal story, the science supporting a vegan diet, meal plans, and delicious recipes that will make you never want for meat and dairy. It is inspirational and motivating even for myself who is already convinced. Of all the vegan/vegetarian books I have read thus far, this is my favorite!

I caught a glimpse of a few recipes while flipping through the book such as sweet potato-lentil stew, ginger pasta with zucchini, and chocolate peanut butter cups. Perhaps not all her ingredients will meet my standards, but I can always swap those out for something I prefer.

If you are battling with fatigue, weight gain, skin problems, low energy, inflammation, heart disease, allergies, asthma, cloudy thinking, or other health problems, a vegan diet may help eliminate those struggles. By adopting a vegan diet, Alicia eliminated allergies, achieved her ideal body weight, got rid of cystic acne, gained vibrant energy for living, and experiences greater self awareness.

If you would like to explore the vegan diet but still need some inspiration and direction for how to begin, Alicia's book is a fantastic starting point. It's all a journey. Allow yourself to take a step. Read more...

Build Strong Bones. Drink Tea.

Today I’m going to tell you how you can provide your body with the ingredients it needs to build, repair, and maintain strong and healthy bones, muscles, teeth, and veins drinking Dr. Christopher’s Super Calc Tea. First, let’s take milk off the shelf by discussing how it works to deplete calcium from the body.

Cut the Milk

Let me get straight to the point by saying affirmatively that you don’t need milk to keep your bones strong. Americans have been inundated by statements made via advertising campaigns paid for by the Dairy Association that milk consumption leads to strong, healthy bones. If this were true, osteoporosis would be long gone in this country. Not only do people drink milk by the gallons, but many juices, cereals, and breads that line the grocery store shelves are fortified with calcium. Despite the consumption of calcium enriched foods, calcium related diseases persist.

Calcium deficiency may be indicated by the following:

• Muscle Cramps
  
• Vericose veins
  
• Hemorrhoids
  
• Tooth decay
  
• Achy body
  
• Osteoporosis
  

So why do these conditions persist despite the amounts of milk and calcium consumed?

Let me offer this explanation:

The standard American diet consists of too much animal protein, refined sugar, and refined flour. These foods acidify the blood. To neutralize the acid condition of the blood, the body pulls calcium and phosphorous from the bones and veins.

So people drink milk to replenish calcium. Problem: the calcium in the milk is bound to the protein casein. The calcium neutralizes the stomach acid, and the protein cannot be broken down. Thus, the body cannot even use the calcium in the milk. Additionally, the milk is pasteurized and completely void of any enzymes that could assist with digestion of the milk.

So people take calcium pills to replenish calcium. Problem: those supplements are made of inorganic isolated minerals, very little of which is absorbed by the body.

What you need is whole plant calcium that will be taken in with all the nutrients working in synergy to create healthy cells. Recommended sources are the following:

• Kelp & seaweeds
  
• Dark green leafy vegetables
  
• Citrus fruits on an empty stomach
  
• Super Calc Tea!
  

Below is a recipe for Dr. Christopher’s Super Calc Tea formulated to replenish calcium deficiency. Make it and drink it freely. I do!

Super Calc Tea

• 6 parts horsetail grass
  
• 4 parts comfrey leaf
  
• 3 parts oatstraw
  
• 1 part lobelia
  
  
• Optional: 1-3 parts hibiscus petals for flavor and a pretty color
  

Use 1 teaspoon of herb to 1 cup of distilled water. Let the herbs sit in the boiling water for about 30 seconds, then cover, let cool, and strain. Add a few tablespoons of raw honey or to your desired sweetness and 1/3 the volume of raw apple cider vinegar. This mixture will keep in the refrigerator indefinitely. Drink ½ cup per day. You might find the vinegar to be off-putting, but after just a couple days, your body will crave it!

By the way, you can purchase the above-listed herbs at Mountain Rose Herbs



This tea provides abundant silica and calcium as well as high quality glucose so the nutrients accompanying the glucose will be taken in readily by the cells.

To avoid further calcium loss, avoid calcium robbers such as meat, dairy, and refined foods.

This article has been entered in to the Mountain Rose Herbs Recipe Contest!


Sources:
Kal Sellers at www.kalsschool.com
Traci’s Transformational Health Principles by Traci & Kal Sellers

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I'm Back! With more Health & Wellness...

After months of neglect, the Lemon Letter is back in action! My life got quite busy last February through April with my regular full-time job, but now I have no more excuses. With my return, I plan to add a more personal touch to my health articles and share more with you about what I am doing in my daily health journey. I will address diet, exercise, nutritional supplementation, natural remedies as well as mental and emotional health. Health is always an evolution. I encourage you to take what you find valuable and incorporate it into your own health evolution.

Just a week ago, I was finally able to define and articulate specifically how I want to pursue my passion for natural health and wellness. It seems so obvious now, but here it is:

I want to be a health and wellness coach!

I'm not sure why it took two years to come up with that realization, but it is better late than never. Currently, I am an accountant by profession, but what I really love is what I write about here in my articles. Perhaps someday soon I will be able to devote as much time to this passion as I devote to crunching numbers! What I ultimately desire, though, is to see individuals take control of their health and become vibrant, glowing human beings.

What taking control of one's health means to me:

• First, it means taking care of the physical body through food, exercise, and natural remedies. This manifests as a body which grows and ages gracefully, free of physical pain and degenerative disease.
  
• Second, it means taking care of one's emotional, mental, and spiritual health. This shows through increased happiness, optimism, compassion, and love for life without reason.
  
• Third, it means taking care of one's surroundings to support a healthy lifestyle. This would manifest in taking care of the environment such that a healthy life may be maintained in perpetuity. This would also manifest in taking care of one's relationships and personal affairs. For example, one needs to be in control of one's finances to eliminate stress and unhealthy behaviors that might result from such disorder. In fact, you can expect a future article where my accountant-self weighs in to address health in finances.
  

I hope you will keep reading. I've got an article coming on natural hygiene and beauty routine which I have been experimenting with for months! Check back later for plenty of health topics to come!

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From Happy Hour to Healthy Hour!

Tonight I am drinking my favorite beverage in the whole world -- Love Juice! I discovered this delicious concoction at a juice bar I used to frequent - Namasté Café Juice Bar in New Brunswick, NJ - and have been hooked ever since. Because I love it so much, I want you to share in the pleasure. Treat yourself to a happy hour that never was happier.

Equipment needed: An electric juicer of some kind. I am using a Jack Lalanne juicer; however, if you are in the market for a juicer, read a product review on the amazing Breville juicers here.

Ingredients:

• 1 small beet
  
• 2 apples
  
• 4 carrots
  
• 1 lemon
  
• 1" fresh ginger
  
• Love!
  

Instructions:

Juice all the ingredients in any order and make quantity adjustments to match your preference. Some people like a lot of ginger while some people find it to be too spicy. I recommend starting with a conservative quantity and giving it a taste before you are done juicing. The ginger is a key ingredient, however, so don't leave it out!

Yesterday, I took a mid-day break from work for a wheat grass shot pick-me-up. I went to The Energy Bar in downtown Portland and ended up ordering a full juice instead. It tasted very much like Love Juice except it was green. The ingredients were:

• 2 oz. wheat grass juice
  
• Apples
  
• Lemon
  
• Ginger
  

Now you have a starting point to develop your own happy hour beverage!

Cheers!

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Cuban Dinner & BEANS!

I want to share with you what has been one of my favorite dinners lately. While I don't put myself in any boxes by labeling myself vegan, vegetarian, raw foodist, etc., I absolutely prefer those types of foods. To my great pleasure, all desire for meat, including big, juicy hamburgers, has vanished. A common concern about becoming vegetarian is getting enough protein. Many people don't know where to turn for protein other than to meat. I used to feel this way since I would suffer from low blood sugar, resulting in emotional distress when I had not received sufficient amounts of protein. But today, I find myself very satisfied on a vegetarian/vegan diet. If you would like to eliminate much of your meat consumption but don't know with what to replace it, I would like you to consider the bean.

Today, I want to tell you about the bean and how it can be properly prepared so you can consume it happily with comfort. But first, as I promised, my latest favorite dinner: The Cuban Plate! This will get your mind open and mouth watering for those beans!

There are four different components to prepare, but it is really quite simple once you get to it.

Cuban Black Beans:

1. Prepare about a cup of dry black beans through proper rehydration and heating technique as described later in this article. This will take some planning ahead of time.
   
2. Once you have your beans ready to go, sauté about a half an onion and 3 cloves of garlic (both minced) in coconut oil
   
3. Add the prepared beans to the onions and garlic
   
4. Add about 2 teaspoons of cumin, 1 teaspoon of oregano, 1/2 teaspoon coriander, and 3-4 dashes of apple cider vinegar
   
5. Heat through and let the flavors mingle a bit
   
6. Add sea salt to taste
   

Spanish Rice:

1. Measure white rice and water according to package directions (typically a ratio of 1 part rice to 1 1/2-2 parts water)
   
2. After you bring the water to a boil, add a whole, un-peeled clove of garlic and a chunk of onion
   
3. Add 2 Tbsp. of tomato paste
   
4. Add 2-3 threads of saffron
   
5. Cover and simmer according to package directions
   

Guacamole:

This recipe comes from oneradionetwork.com and can be prepared ahead of time or while the beans and rice are cooking.

Ingredients:

• 2 tomatoes (choose two varieties).
  
• 1/2 onion (your choice of color).
  
• 1 pepper (your choice of type and temperature).
  
• 1 clove garlic.
  
• 1/4 cup fresh cilantro (leaves and stems).
  
• 1/2 Tbsp lemon juice.
  
• 1/2 Tbsp olive oil.
  
• 1/2 Tbsp apple cider vinegar.
  
• 1/2 tsp cumin.
  
• 1/2 tsp coriander.
  
• 2 ripe HAAS avocados
  
• 1/2 Tbsp lime juice
  
• 1/4 tsp sea salt
  

Instructions:

1. Mince garlic, cilantro, cumin and coriander.
   
2. Add lemon, oil and vinegar to spice blend.
   
3. Dice tomato, onion, garlic and add to spice blend.
   
4. Add the avocados and blend ingredients together with potato masher
   
5. Top with lime juice and salt.
   

Delicious!

Coconut Fried Plantains:

Save preparation of this component until last. It should only take 10 minutes maximum.

Buy a plantain from the grocery store that looks very very ripe. I am talking about one that looks beyond your comfort level for normal banana consumption. It should have quite a lot of black on the skin. Even plantains that are completely black are still good. If you get one that is very yellow or green, it will not have any flavor, will be very tough, and will be very disappointing.

Once you have your nearly black plantain, heat a good amount of coconut oil (2 Tbsp, perhaps) in a skillet to medium temperature. While your pan is heating, cut a skin-deep slice all the way down the length of the plantain. From there, you can lop off the top and start peeling off the skin. I like to cut the plantain into wheels about 1/4"-1/2" thick.

Lay each slice in the heated coconut oil and turn them over on their other side when they get to be a toasty, golden brown. When both sides are toasty, serve 'em up!


Combine all four of your attractive dishes on a plate, garnish with cilantro and lime wedge, and enjoy immensely!


Now that your mouth is watering for some delicious cuban black beans, let me talk to you further about the virtues of beans and how they should best be prepared for optimal digestion and assimilation of the nutrients.

What is so great about beans?

• They are extremely inexpensive! $2-3 per lb. dry weight = $0.50/ lb cooked!
  
• They have high protein content. Black beans contain 15 grams of protein per cup.
  
• They possess in abundance minerals such as magnesium, potassium, iron, and phosphorus
  
• They contain B vitamins such as folate and thiamin
  
• They are high in soluble and insoluble fiber!
  

Now that we know why beans are so great, what is the digestive challenge all about?

Legumes as well as grains and seeds possess certain anti-nutrients that allow the seed to survive through the winter and preserve itself until the proper environment for sprouting presents itself. These anti-nutrients are phytates and enzyme inhibitors. Phytates bind to minerals such as iron, calcium, and magnesium and prevent the absorption of the minerals in the body. Enzyme inhibitors block the enzyme's activity, which is to assist in the breakdown and digestion of the protein, sugars, and phytic acid. Beans possess complex sugars (oligosaccarides) that cause digestive discomfort frequently experienced when consumed, hence their reputation as the musical fruit.

The solution around these complications is the use of water, heat, and time! With a few hours of planning you can sprout the bean, which will activate the enzymes to assist in the breakdown of the oligosaccarides and eliminate the phytic acid.

Just follow these steps:

1. Cover the beans in four times their weight in warm water (between 90 and 130 degrees Fahrenheit). The water should also be slightly alkaline, if possible. Rehydration will take between 1 to 4 hours. The enzymes need plenty of time to do their work breaking down the complex sugars and phytic acid. You may let the beans soak overnight for convenience.
   
2. Drain the beans then cover them again with 4 times their weight in water that is heated to 147 degrees Fahrenheit. It is at this temperature the enzymes work the most efficiently. However, for simplicity, generally warm water will still do the trick. Just remember that the enzymes are destroyed at 150 degrees. The soaking also assists in eliminating the sugars as they diffuse out of the bean. Changing the water multiple times will further the diffusion of the sugars out of the bean. A useful tip is to add a strip of the sea vegetable kombu (member of the kelp family) that will help alkalize the water and add alpha-galactosidase, the enzyme which assists in the digestion of the complex sugars.
   
3. After soaking, drain the beans well, add them to a pot with more water, and bring them to a simmer. Adding kombu again will eliminate any oligosaccarides still lurking. Cook the beans until tender.
   

Sources:

http://www.westonaprice.org/foodfeatures/cooking-legumes.html
http://teaching.ucdavis.edu/nut10/handouts/Misc/content.pdf

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Inspired Salad

I just ate a wonderful salad that I must share with you. It can take a lot of effort and creativity to get excited about salad. I know how tiresome salad can be, especially when I get in a rut, always eating the same combination of ingredients. If you are having a tough time getting excited about your salads, give this one a try. You just may find yourself craving those greens again.

Build your salad using the following:

• Trader Joe's Baby Arugula Blend: baby arugula, baby spinach, baby lettuces
  
• Celery
  
• Shredded Carrot
  
• Beet Chunks (steamed)
  
• Raw or Toasted Pecans
  
• Feta Cheese (optional for vegans)
  

For the dressing, whisk together

• Juice of a 1/2 blood orange
  
• About 1 tbsp. of olive oil
  
• Dash of apple-cider vinegar
  

(Mix in the approximate ratio of 4:1:2)

Garnish with a blood orange slice. It's beautiful and delicious!

To make the meal complete, serve alongside a baked or steamed sweet potato.

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My Favorite Food & The Big Fat Lie

The Avocado. If given the choice to eat anything in the world, I would choose a beautiful, perfectly ripe, Hass Avocado. My favorite preparation of this delicious and nutritious fruit is simply sliced on top of sprouted grain toast with a sprinkling of sea salt. Another great breakfast preparation with avocado is a fruit salad consisting of avocado, mango, banana, and papaya.

Some have never acquired the taste for avocado, and more than one person has told me they don't indulge in avocado because "it's just so high in fat!" This statement saddens and appalls me when these very same people feel okay about eating a pastry for breakfast. There's something wrong with the general perception of and attitude toward fat. The word itself fetches associations of "evil" and "abhorrent". This attitude is reflected throughout the grocery store where one can find a low fat or zero fat option for just about everything. Labels that boast "0 grams of fat" seem to convey a kind of virtue which our subconscious, as a result of modern conditioning, interprets to mean "this is really healthy, and you can eat as much as you want!"

Today, I want to change the negative attitude toward fat by presenting the facts about fat -- the role of fat in the body, the history of fat, and the different kinds of fat.

The Role Of Fat In The Body

Fats play many critical roles in the body such as providing a concentrated source of energy and providing building blocks for cell membranes and hormones. They act as carriers of fat soluble vitamins such as A,D,E, & K. Fat is needed for the conversion of carotene to vitamin A and mineral absorption. When included as part of a meal, fat slows down the absorption of the meal allowing the body to go a longer period of time without feeling hungry. Those that are able to remain fat free for a length of time may develop a variety of health problems including low energy, poor concentration, depression, weight gain, and mineral deficiencies.

The History Of Fat

Politically correct nutrition says we should replace our intake of saturated fats with unsaturated fats such as vegetable oil. A theory called the lipid hypothesis, proposed by researcher Ancel Keys in the late 1950's, purports that there is a direct relationship between the amount of saturated fat and cholesterol in the body and the incidence of coronary heart disease. Numerous studies have questioned his data and conclusions; however, the lowfat diet became widespread by virtue of publicity and promotion by the vegetable oil and food processing industries. While many 'experts' assure us that the lipid hypothesis is backed by incontrovertible scientific fact, I find it hard to believe considering that prior to 1920 coronary heart disease was exceptionally rare. Animal fat and butter consumption was far higher in the early 1900's compared to the late 1900's. In fact, from 1910 to 1970 the intake of traditional animal fat decreased by 20% and butter by 77% while the consumption of vegetable oil in the form of margarine, shortening, and processed oils increased 400% and the consumption of sugar and processed foods increased 60%. As these dietary changes took place, incidence of heart disease increased dramatically so that today 40% of all deaths are heart disease related.

The cause of heart disease is not animal fats and cholesterol. Rather, it is caused by a number of factors present in modern diets such as over-consumption of vegetable oils and hydrogenated fats; excess consumption of refined carbohydrates in the form of sugar and white flour; vitamin and mineral deficiencies; and the disappearance of antimicrobial fats from the food supply such as animal fat and tropical oils. Analysis of fat in artery clogs reveals that only approximately 26% is saturated. The rest is unsaturated while over half is polyunsaturated.

The saturated fats which so many people are trying to avoid actually play important roles in the body. Examples include the following:

• Saturated fatty acids are what give our cells necessary stiffness and integrity
  
• They are vital to the health of our bones and for incorporation of calcium into the skeletal structure
  
• They protect the liver from alcohol and other toxins
  
• They enhance the immune system
  
• They are needed for proper utilization and retention of essential fatty acids (EFA's)
  

Types Of Fat

While the notion that saturated fat in itself causes heart disease is incorrect, it is true that there are bad fats which should be avoided. A basic understanding of the different types of fats should be obtained.

One classification of fatty acids is by saturation.

Saturated

Saturated fats are highly stable due to their chemical structure. This means they are not likely to go rancid even when heated for cooking. The molecules pack together tightly and form a solid at room temperature. This fat is found in animal fats and tropical oils. The body also makes saturated fatty acids from carbohydrates.

Monounsaturated

Monounsaturated fatty acids are slightly less stable; the molecules do not pack together as tightly as the saturated molecules. They are liquid at room temperature but solid if cooled. These fats may be used in cooking at low temperatures. This form of fat is found in olive oil, cashews, almonds, pecans, peanuts, and avocados. The body can make monounsaturated fatty acids from saturated fatty acids.

Polyunsaturated

Polyunsaturated fatty acids are liquid even when refrigerated and go rancid easily. These oils should never be heated or used in cooking. Polyunsaturated fatty acids are found in flax seed oil, soybean oil, canola oil, corn oil, and safflower oil.

Excess consumption of polyunsaturated oils has been linked to increased cancer and heart disease; immune system dysfunction; damage to the liver, reproductive organs and lungs; digestive disorders; depressed learning ability; impaired growth; and weight gain. The reason behind this is that they become oxidized or rancid easily when subjected to heat, oxygen, and moisture in cooking and processing. Rancid oils are characterized by free radicals which attack cell membranes and red blood cells causing damage to tissue, blood vessels, and organs resulting in premature aging, tumors, Alzheimer's, cataracts, plaque build up in the blood vessels, and autoimmune disease such as arthritis. Solution: eat your flax freshly ground and never cook with extracted polyunsaturated oils.

Polyunsaturated fats include the essential Omega-3 and Omega-6 fatty acids. These are called "essential" because our bodies cannot manufacture them. It is important to obtain these from the food we eat such as flaxseed, walnuts, and fish. While these fats are essential, a balance should be maintained. Commercial vegetable oils are high in Omega-6 EFA's and lacking in the vital Omega-3 EFA's. This imbalance can result in inflammation, high blood pressure, irritation of the digestive tract, depressed immune function, sterility, cancer, and weight gain. Deficiencies in Omega-3 EFA's have been associated with asthma, heart disease, and learning deficiencies. Modern agricultural practices have reduced the amount of Omega-3 EFA's available in commercially available meat, eggs, and fish. For example, organic eggs from a chicken allowed to feed on insects and green plants can contain omega-3 and omega-6 essential fatty acids in the favorable ratio of 1:1 while commercial supermarket eggs can contain as much as 19 times the amount of omega-6 to omega-3. Solution: ensure you are getting your Omega fatty acids from whole foods. If you eat meat or animal products, be sure that it comes from a healthy source - that is, from grass fed, truly free range animals. I wouldn't trust what is found in the store.

Trans Fat

Trans fats are created through the chemical process of hydrogenation. Hydrogenation turns a poyunsaturate, normally liquid at room temperature, into a fat that is solid at room temperature such as margarine and shortening. Manufacturers begin with cheap oils such as soy, cotton, corn, and canola, already rancid from extraction, and subject them to high heat and pressure and tiny metal particles. The result is a chemically altered molecule which can wreak havoc inside your cells and even block the utilization of the essential fatty acids. Consumption of hydrogenated oils is associated with cancer, atherosclerosis, diabetes, obesity, immune system dysfunction, low-birth-weight babies, birth defects, decreased visual acuity, sterility, difficulty in lactation and problems with bones and tendons. This type of fat should be completely avoided. I urge you to begin reading the labels on items that you purchase in the grocery store. You will be surprised where these fats appear. Look for the words "hydrogenated", "partially hydrogenated", "margarine", and "shortening".


In summary, dietary fat is necessary for optimal health and physical function. Healthy fats are found in healthy, organic, free-range animal products; tropical oils such as coconut oil; olive oil; and whole foods such as avocados, nuts, and seeds. Fat is not the culprit of disease, rather sugar, refined foods, and hydrogenated oils. If you are currently using popular canola oil in your food preparation, stop and replace it with olive oil and coconut oil. Currently, I only use coconut oil when cooking. It works absolutely wonderfully. Do not use shortening even if the canister claims "No Trans Fat". The claim is untrue. Use an organic, cultured cream butter such as KerryGold as a substitute. KerryGold butter is sold at Trader Joe's, Zupan's, and possibly other unique grocery stores in your neighborhood. The absolute best butter would be homemade from raw milk if that option is possible for you.

Do something healthy for your body and brain today -- eat an avocado!

Sources: 

Weston A. Price: http://www.westonaprice.org/knowyourfats/skinny.html

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Tropical Green Smoothie

Here is a new delicious green smoothie recipe that I highly recommend trying for yourself. The idea comes from Karen Knowler, the Raw Food Coach. You can find out more about her and getting started on a raw food diet through the link on the Lemon Letter home page. She shared this recipe as a raw food fresh juice. I decided to blend the ingredients rather than juice them. I do, however, juice the lemon and lime. This smoothie is great for sipping on a summer afternoon or for drinking as an afternoon pick-me-up.

Tropical Green Smoothie

Blend the following:

• 1/4 of a fresh pineapple (I don't have to be as careful about peeling off the skin when I plan to blend the pineapple. I don't even cut out the tough core. The Vita-Mix will take care of it all.)
  
• Half a medium-sized cucumber (I buy organic and don't bother with peeling)
  
• 1 freshly juiced lime
  
• 1 freshly juiced lemon
  
• 2 celery stalks
• Handful of organic spinach
  

As with all smoothie recipes, quantities are approximate. Customization is encouraged.

Enjoy!

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Green For Life!

I just read a fabulous book that I HAVE to share with everyone: Green For Life by Victoria Boutenko. I started drinking green smoothies about a month ago but was doing it experimentally and without much direction. I had decided that I wanted to start eating more greens, and hadn't been 100% successful with a daily salad discipline. So one morning I decided to just incorporate into my daily fruit smoothie the spinach sitting in my refrigerator untouched.

Victoria tells her story about how she helped save herself and the health of her family with the discovery of green smoothies. As a tenacious researcher, Victoria provides a host of health facts and explains very simply how a daily green smoothie can make an immense difference in one's health and well being. I am incredibly excited about the green smoothie, what it can do for my health, how good it tastes, and how easy it is to make. For those that don't have much time for breakfast or any nutritious meal, the green smoothie is the answer!

Victoria shows how we can get all our necessary protein from greens as well as a host of vitamins and trace minerals. She contends that dark green leafy vegetables should to be in their own food group separate from other vegetables, and these can be combined with anything, including fruit without any ill digestive effects.

Some of the many benefits of consuming lots of raw, dark green leafy vegetables involve the following:

Fiber: the insoluble fiber found in greens acts as a sponge that soaks up toxins and cleans them out. Without enough insoluble fiber, our bodies will try to eliminate through the skin, eyes, nose, and mouth. Rough, blemished skin and excess mucous are signs of this.

Stomach Acid: Many people today have low stomach acid (hypochlorhydria) and don't even know it. This is a big problem because our stomachs need sufficient hydrochloric acid in order to fully break down our foods and assimilate the nutrients. Without sufficient stomach acid, we become malnourished. Signs that you may have low stomach acid include some of the following:

• Bloating, belching, or flatulence immediately after meals
  
• Indigestion, diarrhea, or constipation
  
• Heartburn
  
• Multiple food allergies
  
• Adult acne
  
• Undigested food in the stools
  
• Chronic yeast infections
  

Victoria conducted her own experiment in collaboration with a medical doctor using volunteers with hypochlorhydria who were willing to incorporate green smoothies into their diets without changing any other habits. After only 30 days, 67% of these volunteers experienced improved stomach acid levels as well as dramatic positive health benefits such as weight loss, increased energy, healthy elimination, decreased cravings for sweets and junk food, and improved sleep. Even better - they all said drinking the green smoothies was easy!

Blood pH: Proper pH balance is a critical factor for optimal health. Cancer and disease thrive in a low pH environment but cannot survive in an alkaline environment. With all the acid-forming, processed foods that are popular today, it is no wonder that cancer is growing prolifically. Additionally, an acid state may be the reason so many people are unsuccessful at losing weight because the body uses fat to store the acid. Eating plenty of alkalizing raw greens and fresh fruits will raise the pH of the body making it possible to maintain optimal, disease-free health.


Rest assured that I didn't divulge the entire contents of the book. I encourage you to get it (check your local library!) and read the fleshed out points and arguments. I only presented a brief taste of the information and evidence that the author presents.

At the end of the book, Victoria provides various smoothie recipes. These will help until you get your imagination going. I will provide one here:

Raspberry Dream
Blend well:
2 bosc pears
1 handful of raspberries
4-5 leaves of kale (take out the thick, woody stem)
2 cups of water
Yields: 1 quart of smoothie

Remember to rotate your greens and include a wide variety. I didn't eat kale or collard greens until I started drinking green smoothies. Victoria says that many weeds you pull from your garden are spectacular, nutrient-packed greens such as lambsquarters. Don't throw the tops of your carrots away! They may contain far more nutrition than the carrot itself. Blend those! The same goes for beet tops.

Read my Green Salad Smoothie article for two more smoothie ideas.

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Quick & Tasty Dressing For One

Now that you've got your salad made, you need a dressing. And you need it now. Don't grab the ranch bottle out of the refrigerator. Whisk together this quick and tasty dressing for one. You probably have all the ingredients in your kitchen right now.


This dressing comes from Traci Sellers. Her website is at bestfoodist.com.

Recipe:

• 1 Tbsp. Olive Oil
  
• 1 tsp. Mustard (Dijon or Spicy)
  
• 1 tsp. Vinegar (Apple Cider Vinegar highly recommended)
  
• 1/2 tsp. Maple Syrup
  
• Salt & Pepper to taste
  

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Almond Milk

I drink almond milk everyday and use it the same way I would use animal milk or soy milk. I always use it as a base in my smoothies because it is tastier than water and is healthier than sugary, pasteurized juices. I choose to make my own almond milk at home because store-bought almond milk contains preservatives or mysterious additives that I would prefer to be without. Additionally, I like to be in control of the sugar and sweetness.

Today, I will tell you how to make your own almond milk at home so you can replace the pasteurized cow's milk and soy milk.

Reasons for eliminating these products raise controversial issues. Nevertheless, I will briefly provide a couple reasons here.

Conventional Cow's Milk: Healthy and important bacteria and digestive enzymes are destroyed through pasteurization making assimilation by the body difficult. Even worse, antibiotics are added which destroy your own existing beneficial and critical intestinal flora. If you want to drink animal milk, get it organic and raw from a farmer close to you.

Soy Milk: Much controversy exists concerning whether soy milk is good or bad. Criticisms include the following:

Estrogen-like compounds present in soy can affect hormone balance in both men and women.

Soy has a high phytic acid content which takes important nutrients such as calcium, magnesium, and iron from the body.

Additionally, modern manufacture may use some undesirable processes such as quick blanching of the bean (instead of slow soaking) and deodorizing of the final product to eliminate the beany taste or smell. The process of slow soaking is necessary to eliminate the naturally occurring phytic acid and to make the nutrients bioavailable.

My solution for soy milk would be to make my own, but why not make almond milk instead? It is really quite easy!

Recipe and Instructions For Homemade Almond Milk:

Sprout 1/2 cup of raw almonds by soaking them in water for a minimum of 4 hours. This activates the enzymes which get rid of the phytic acid and make the nutrients in the nut available and assimilable by the body.

(Note: Almonds grown in the USA are now all pasteurized/irridated by order of the FDA and USDA as of September 2007. However, they are still labeled "RAW". This is very unfortunate as the almonds become dead and unable to sprout. Thus, the sprouting process is rendered useless.)

Put the sprouted almonds in a blender (Vita-Mix highly recommended) along with a 1/2 cup of other nuts of your choice to make 1 cup of nuts in total. I recommend cashews and Brazil nuts. Hazelnuts are a great choice as well. Cashews and Brazil nuts do not need to be sprouted. Hazelnuts do.

You will be using 6-8 total cups of water. Start with only 2 cups or just enough to cover the nuts plus 1 inch. Using only a portion of the water to start allows the nuts to circulate through the blades more frequently and become so finely chopped that a smooth texture is achieved. Ensure enough water is used to get the mixture circulating quickly but not allowing too much space between particles.

Next, add at least 4 dates with the pits removed. If you want the milk sweeter, add a couple more dates, a bit of agave, or raw honey.

Additionally, I recommend adding a few ice cubes to make it cold.

Finally, run your blender on the highest speed for 3 full minutes to liquefy all the ingredients and eliminate possible grittiness.

After 3 minutes, turn down your blender to stir speed or off. Pour in the rest of the water (I usually end up with 8 cups of milk when I am done), blend a bit more, and you are done! Give it a taste and determine if it needs more water or sweetness.

Now, you are ready to make a delicious smoothie or pour it over a bowl of Ezekiel 4:9 sprouted grain cereal!

Some people like to strain the milk through a cheesecloth or other very fine strainer to eliminate any grit. I prefer to eat the whole nut and don't find that straining is necessary when using the Vita-Mix.

Store the milk in a half-gallon glass jar in the refrigerator. It will keep for up to a week. You will need to shake the milk after it has been sitting as particles will settle out.

Variations include adding a banana, cinnamon, or vanilla.

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Green Salad Smoothie

Drink your salad for the day! Are you having trouble getting down your daily greens? I know that sometimes I do. That is why I assure myself of getting my greens by including them in a daily smoothie. They are so much easier to eat, and this way I eat a much wider variety than if I had to chew them mouthful by mouthful.

Here is the basic, green smoothie formula to get you started (--for those who need a formula. Creativity is highly encouraged, however):

• 1 cup of liquid: almond or nut milk or filtered water
  
• 1 big handful of greens (Kale, Spinach, Collard Greens, Grape Leaves, Carrot tops, Beet tops, Cilantro, Parsley, and more!)
  
• Banana (to make it creamy)
  
• Lime juice or 1 peeled lime (or other citrus for zest!)
  
• 1 C. Frozen Fruit (pineapple, mango, strawberries, etc. to make it cool)
  
• 1 Tbsp. Omega oil such as Barlene's flax oil for those essential fatty acids
  

Blend!

I like to add a couple tablespoons of superfood powder for good measure. (Recommended superfoods: Dr. Schultze's Superfood, Boku, Revitaphi, Vitamineral Green, Gary Null's Green Stuff)

Here's another green smoothie that I have made for breakfast.

• 1 cup of almond milk
  
• 1 big handful of Kale & Spinach
  
• Avocado
  
• 4 Dates
  
• Frozen mango & strawberry
  
• Juice of 1 Lime
  
• Small chunk of ginger root (optional, but good)
  
• Superfood
  

Blend!

For a sweeter taste, add dates. You don't taste the greens at all. And start saving up for a Vita-Mix. It's a great investment in your health if you use it well (by making and drinking green smoothies, for instance!). I never want to live without it! If you purchase one through my website, you get free shipping!

You can use this link:
https://secure.vitamix.com/redirect.aspx?index.aspx?COUPON=06-003646

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Caesar Dressing! (Vegan, Raw, Healthy, & Delicious)

Here is the Caesar Dressing recipe that I use. I got it from Traci Sellers. Her website is bestfoodist.com.

This dressing is healthy, vegan, and chemical free. It does take some preparation, but if you don't enjoy salad and vegetables very much, this dressing is a spectacular way to liven them up and help you enjoy your daily greens!

First, you will need to prepare Traci's Almondaise. This serves as the creamy base of the dressing. You should start a minimum of 5 hours in advance due to almond soaking. If you are planning further in advance, soak 1/2 cup of raw, whole almonds overnight before you begin.

Almondaise
Ingredients:

• 1/2 cup of Raw, Whole Almonds Soaked Overnight
  
• 1/2 cup Water
  
• 1 cup (approx.) Light Olive Oil
  
• 3 Tbsp Lemon Juice
  

Instructions:
1. (Optional) Peel almonds. Peeled almonds will produce a whiter, finer textured end product. (I have never peeled the almonds. It sounds like a lot of work, and since I use the Vita-Mix, there is no problem). Have the rest of the ingredients handy.
2. Place the almonds in a blender and grind to a smooth paste. If it's necessary add a little additional water to keep it moving.
3. With the blender still running, remove the top insert and drizzle in the olive oil gradually until the mixture is thick. A bead of oil should rest on top of the churning mixture.
4. Add lemon juice. Blend for 1 minute longer, stopping the blender to stir down the sides as the mixture thickens.
5. Store in the refrigerator in a tightly sealed container for 5-7 days. The water tends to separate. Just stir before using.

Caesar Dressing
Ingredients:

For the "parmesan"

• 1/3 cup dry almonds
  
• 2 tsp of nutritional yeast
  
• 1/4 tsp sea salt
  

For the dressing:

• 1-2 cloves of pressed garlic
  
• 1 cup of Almondaise
  
• 1 Tbsp Dijon mustard
  
• 2 tsp lemon juice
  
• 1 tsp Sea salt
  
• 1 tsp black pepper
  
• 1 tsp raw honey
  
• 1/2 cup water
  

Instructions:
1. In a dry blender, pulse almonds with yeast and salt until crumbly
2. Add remaining ingredients to blender and blend to combine

You are done!

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When Life Gives Me Lemons

I love lemons. And I love to begin my morning with a fresh-squeezed lemon drink. I don’t only love lemons because they taste so good, but lemons are great for my health.

The most wonderful characteristic of the lemon is its alkalizing effect on the blood chemistry. Outside of the body, lemon juice is acid. However, inside the body it is alkaline. It is very important to keep our bodies away from an acid state since much disease results from and thrives in an acidic environment. The standard American diet especially contributes to an acid state with its refined sugars, refined carbohydrates, caffeine, meat, and pollution. Begin your day with the alkalizing lemon beverage I detail below and, please, skip the soda.

This lemonade comes from the Stanley Burroughs Master Cleanse. I like to use both lemons and limes in my drink. Limes add a wonderful zest and tang to any drink or smoothie. My procedure for refreshing, morning lemonade follows:

1. Juice one lemon and one lime and pour the juice into a pint-size glass.
   
2. With the juice in the glass, begin to pour pure organic maple syrup (Grade B or C is recommended) into the glass. The maple syrup will sit below the lemon juice without mixing. Pour in the maple syrup until it looks like it is 1/2 the amount of lemon juice. You can use as much as a 1:1 ratio of lemon juice to maple syrup. However, I like it to be a little tart. Experiment to find what ratio you like best. Today, I tried the drink with raw organic agave nectar as an experiment. It worked just as well. Agave nectar is my #1 sweetener of choice. You can find out more about sweeteners here.
   
3. Cayenne Pepper is an optional step. Most of the time I do not use the Cayenne because I like to sip and enjoy my lemonade. However, if you want a spicy kick and the health benefits of cayenne, go ahead and add a pinch of cayenne pepper. Another option is to take cayenne capsules to get the benefits without the taste.
   
4. Lastly, fill the glass with pure water and make sure all components are mixed. The maple syrup has a tendency to sit on the bottom. You may have to experiment with the amount of water you prefer. I like my drink stronger, so I will not fill the glass all the way. Also, the juice yield from the lemons and limes will vary from day to day, which means you will have to be flexible to adapt your maple syrup and water measurement. I use color as my indication of when to stop adding water. I make sure my lemonade is somewhere between very yellow and pale yellow. Again, you will have to experiment to find your preference.
   

For those that need precise measurements, use the following recipe:

• 1/4 c. fresh lemon/lime juice
  
• 1/4 c. Grade B organic maple syrup
  
• 8 oz. distilled water
  
• Pinch of cayenne pepper
  

Make this beverage a morning ritual to help you remember to take your daily vitamin supplements, to kick start your metabolism, to give you a vitamin C immunity boost, to alkalize, and to get you ready for your morning workout.

Additionally, remember that negative thoughts contribute to an acid blood chemistry while positive thoughts contribute to an alkaline blood chemistry. Stay positive in your thinking. A great exercise at the end of your day (especially a bad one) is to think about all the good things that happened, no matter how small they are. Example: It started raining, and I had my umbrella with me which prevented me from getting drenched.

Healthy Tip: Boil the lemon rinds on your stovetop for a natural room freshener.

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