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Rainbow Slaw

Cole slaw with seeds and pine nuts - delicious healthy vegetarian food. On a dark rustic wooden background

  • Did you know that cabbage was one of two vegetable types (the other type was root vegetables) found to be a mainstay for prevention of type 2 diabetes in a recent study of over 57,000 adults in the country of Denmark? In this very large-scale study, adults who closely followed the Healthy Nordik Food Index were found to have the lowest incidence of type 2 diabetes. Importantly, this key health benefit was linked to six food intake categories: (1) fish, (2) rye bread, (3) oatmeal, (4) apples and pears, (5) root vegetables, and (6) cabbage!
  • Researchers have now identified nearly 20 different flavonoids and 15 different phenols in cabbage, all of which have demonstrated antioxidant activity. This impressive list of antioxidant phytonutrients in cabbage is one key reason why an increasing number of studies link cabbage intake to decreased risk of several cardiovascular diseases.
  • While cardiovascular protection and decreased risk of type 2 diabetes have been areas of increased research interest with respect to cabbage intake, it is the area of cancer prevention that still offers the largest number of health-related studies for this cruciferous vegetable. To date, more than 475 studies have examined the role of this cruciferous vegetable in cancer prevention (and in some cases, cancer treatment). The uniqueness of cabbage in cancer prevention is due to the three different types of nutrient richness found in this widely enjoyed food. The three types are (1) antioxidant richness, (2) anti-inflammatory richness, and (3) richness in glucosinolates.
  • Without sufficient intake of anti-inflammatory nutrients, regulation of our inflammatory system can become compromised, and we can experience the problem of chronic inflammation. Especially when combined together with oxidative stress, chronic inflammation is a risk factor for development of cancer.
  • The anthocyanins found in red cabbage are well-documented anti-inflammatory compounds and make red cabbage a standout anti-inflammatory food for this reason. However, all types of cabbage contain significant amounts of polyphenols that provide anti-inflammatory benefits. Anthocyanins are also compounds that fall into the general category of polyphenols known as flavonoids, and they are definitely not the only important flavonoids provided by cabbage. Included in the list of cabbage flavonoids are the following anti-inflammatory compounds: artemetin, betanidin, butein, equol, hydroxyflavone, kaempferol, luteolin, malvidin, naringenin, pelargonodin, purpurogalin, quercitol, and tetrahydrochalcone.
  • Given the roles of oxidative stress and chronic inflammation as risk factors for cancer, the antioxidant and anti-inflammatory richness of cabbage would provide anti-cancer health benefits without the addition of cabbage’s glucosinolates. But glucosinolates are cabbage’s trump card with regard to “anti-cancer” benefits. The glucosinolates found in cabbage can be converted into isothiocyanate compounds that are cancer preventive for a variety of different cancers, including bladder cancer, breast cancer, colon cancer, and prostate cancer. (1)

Ingredients

1/2  medium cabbage

2 large carrots

1/2 medium savoy cabbage

1/4 cup pine nuts

1/4 cup pumpkin seeds

handful chopped parsley

handful sesame seeds for topping (optional)

For the dressing

1 cup cold pressed extra virgin olive oil

1/4 cup cashews (soaked 2-4 hours)

1/8 cup lemon juice

2-3 garlic cloves

Himalayan or sea salt to taste

Instructions

  1. Chop/shred cabbage.
  2. Julienne carrots on a mandolin.
  3. Combine all ingredients in a large bowl.
  4. To make the dressing, blend all ingredients in a blender and pour over the vegetables. Toss to coat evenly.
  5. Add in more lemon juice, olive oil, salt and/or spices of your choice as needed.

This salad will keep for a few days in the fridge.

Kelp Cabbage Slaw

Raw Kelp Cabbage Slaw

lemonKelp noodles is such a great addition to a high raw vegan diet, especially if you’re a pasta lover! Raw foods are about abundance, great taste and high nutrition. Raw foods will love you back, unlike regular pasta that will leave you feeling heavy, sluggish, make you gain weight and cause mucous in the body. Kelp noodles are actually a sea vegetable in the form of chewy raw noodle. Made of only kelp (a sea vegetable), sodium alginate (sodium salt extracted from a brown seaweed), and water. Kelp noodles are fat-free gluten-free and very low in carbohydrates and calories. Their noodle form and neutral taste allow for a variety of uses including salads, stir-fries, hot broths and casseroles, while providing a rich source of trace minerals including iodine, which kelp is well known for. Their unique texture completes the package, making kelp noodles a one-of-a-kind healthful and tasty alternative to pasta and rice noodles. Best of all, no cooking is required! Just rinse and add the noodles to any dish and they are ready to eat!

drink carotene

Why eat cabbage?

  • Cabbage can provide you with some special cholesterol-lowering benefits.
  • Researchers now realize that different types of cabbage (red, green, and Savoy) contain different patterns of glucosinolates. This new knowledge means that your broadest health benefits from cabbage are likely to come from inclusion of all varieties in your diet.
  • Cabbage turns out to be an especially good source of sinigrin. Sinigrin is one of the cabbage glucosinolates that has received special attention in cancer prevention research. The sinigrin in cabbage can be converted into allyl-isothiocyanate, or AITC. This isothiocyanate compound has shown unique cancer preventive properties with respect to bladder cancer, colon cancer, and prostate cancer.
  • In one recent study, short-cooked and raw cabbage were the only types of cabbage to show cancer-preventive benefits—long-cooked cabbage failed to demonstrate measurable benefits.
  • Cabage is rich in vitamin K (essential for blood clotting), vitamin C ( an antioxidantthat protects your body from damage of free radicals), vitamin B6, manganese and much more.

 

 

 Ingredients

3 cups julienned green cabbage
1/2 package kelp noodles                            
2 medium carrots, julienned
1/2 cucumber, julienned
4 green onions, tops only, cut into thin strips             
for the dressing:
1/4 cup extra virgin olive oil
2 tbs white miso
2 tbs raw almond butter
1/2 tbs maple syrup or raw honey
1 tsp nutritional yeast
1 pressed clove garlic
1 tsp lemon juice
salt to taste as needed

                                                        

 

 

1. First, take out kelp noodles out of the package and place in a medium sized bowl. Cover with filtered or spring water and let soak for 10-15 minutes (this removes the bitter taste caused by the water they were in). Use half of the noodles. Keep the rest refrigerated in water (use in other recipes – stir fry, with marinara sauce, etc).

2. Place kelp noodles in a large bowl and cut into smaller pieces.

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3. Add julienned carrots, cucumber and green onions (cut into thin strips).

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4. To make the dressing, put all dressing ingredients in a blender and blend until smooth. Pour over the slaw. Adjust salt/lemon juice to taste. Serve right away or refrigerate and consume within a day.

kelp slaw

 

beet salad

Beet Salad

Sometimes you just don’t have a lot of ingredients on hand, nor you want to get out of the house to get them. Making a simple dish like this beet salad is a clever solution – a solution that your tummy will thank you for! Why?  Because it’s simple and cleansing. It’s steaming with nutrients and vitamins. And, it’s full of living enzymes!

Beets are a unique source of phytonutrients called betalains. Betanin and vulgaxanthin are the two best-studied betalains from beets, and both have been shown to provide antioxidant, anti-inflammatory, and detoxification support. Unlike some other food pigments, betalains undergo very steady loss from food as the length of cooking time is increased. For example, one recent study has shown the red betalain pigments in beets to be far less heat stable than red anthocyanin pigments in red cabbage. The difference between 15 minutes of steaming versus 25 minutes of steaming, or 60 minutes of roasting versus 90 minutes of roasting can be significant in terms of betalain damage. For these reasons, we use living fresh beets!

Sharing the recipe from Rolheiser:

Ingredients

1 small beet

juice of 1/4 lemon

juice of 1 orange

1 – 1 1/2 tbs extra virgin olive oil            

handful chopped dill

salt to taste

 

1. Wash and grate the beet.

2. Add lemon juice, orange juice, and olive oil. Add chopped dill and mix.

3. Add salt to taste. Serve right away or store in an air tight container in the fridge for 1-2 days.

tuna salad 1

RAW Vegan ‘Tuna’ Salad

 

tuna salad 1I haven’t eaten a tuna salad in years but wanted something similar for lunch, so I decided to make it the vegan way. It turned out quite savory!

 

 

Ingredients

8 oz. plain tempeh

2 pieces green onions                  

2 tbs chopped onion (preferably red)                

1 large rib of celery

a handful of Italian parsley

a big handful of sprouts

4 tbs vegan mayo

2 tbs Dijon mustard

1 1/2 tbs apple cider vinegar

black pepper and Himalayan salt to taste  

 

 

1. Tear tempeh into small pieces.

2. Chop celery, onion, parsley, and green onions.

3. Throw all these in a bowl. Add sprouts.

4. Mix with mayo, Dijon mustard, apple cider vinegar, black pepper, and Himalayan salt.

5. Adjust to taste.

This salad can be served in so many different ways – in a lettuce leaf, on a piece of bread with veggies, or as a salad tower the way I did! All you’ll need is radishes, a yellow bell pepper, and dehydrated carrot strings with a bit of honey (to top the towers). I also decided to add marinated carrots in mushroom tops. They paired very well together!

tuna salad

 

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RAW Chipotle ‘Cheese’ Tacos (Vegan)

Are you looking for a quick no-brainer meal? Try these Chipotle Cheese Tacos.

Ingredients

Chipotle Cheese:

  • 1 cup sunflower seeds (soaked for 20-30 minutes and rinsed)
  • 1/4 cup sundried tomatoes in olive oil and spices
  • 2 tsps chipotle chili powder
  • 1/2 tsp Himalayan pink salt (or more to taste)
  • 1/5 cup water for mixing

Veggies for wraps:

  • tomato slices
  • avocado slices
  • bell pepper slices
  • cucumber slices
  • microgreens, optional
  • butter lettuce or romaine lettuce leaves

*all organic ingredients

1. Throw all ‘cheese’ ingredients in a food processor and blend.

2. Spread the leaves on a plate and fill with Chipotle ‘cheese’ and veggies. Bon appetit!

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tacos

Raw Tacos with Raw ‘meat’ (vegan)

tacos

I have been planning on making these for such a long time and, finally, the day has arived :) ! So here’s a recipe. It may seem as though it takes a while and a lot of steps to make these (that’s what I thought and, therefore, procrastinated :) ) but I promise it is easier and faster than it seems!

Ingredients for taco ‘meat’:

  • 2 cups raw walnuts (soaked overnight)
  • 2/3 cups sundried tomatoes (I used 365 brand in olive oil)
  • 1/2 tablespoon chipotle chili powder
  • 1 tablespoon of olive oil (only if you’re using dry sundried tomatoes. Soak those before using)
  • 1/2 teaspoon cumin 
  • 1/8-1/4 teaspoon cayenne pepper powder (depending on how spicy you want the ‘meat’ to be)
  • 1/4-1/2 teaspoon Himalayan pink salt

Ingredients for raw ‘sour cream’:

  • 1 cup cashews (soaked for 1/2 -1 hour)
  • 1/4 cup water (or more if needed)
  • 1/5 cup lemon juice
  • 1/2 teaspoon onion powder (optional)
  • 1/2 teaspoon Himalayan pink salt

Ingredients for filling and shell:

  • butter lettuce leaves for shells
  • tomatoes
  • avocado
  • sprouts
  • black olives
  • red onion

1. First, let’s make raw ‘sour cream’. Throw all of the needed ingredients in a blender/food processor and process them well until smooth. Add more water if your mixture turns out too thick. Scoop out the mixture, put in a bowl and set in the fridge.

2. Now let’s make ‘taco meat’ . Add all of the ingredients to a food processor and blend until it becomes the consistency seen on the photo above. Don’t overblend.

3. Now we have all the ingredients to fill our shells – butter lettuce leaves:

taco ingredients

 

Chop your veggies, put the leaves on a plate and fill those babies up! I really love this combo of veggies in my tacos and there’s a reason for it. The flavors of spicy ‘meat’, sour ‘sour cream’, red onions, exotic kalamata olives, juicy cherry tomatoes, and crunchy sprouts make a perfect feast for the taste buds! These are perfect!

I had quite some ‘meat’ left after. You can store it in an air-tight container in fridge and use it withing a few days.

Health and happiness to you!

taco 1

 

 

 

wraps

Veggie Collard Wraps (Raw, Vegan)

Veggie wraps are awesome as a quick meal and there are so many options for the filling.

Ingredients

  • collard leaves
  • cucumber
  • radishes
  • red bell peppers
  • avocado
  • tomato
  • carrot
  • parsley or dill
  • salt, pepper
  • pressed garlic
  • cashew cream

1. First, I made the cucumber-radish salad by chopping cucumbers, radishes, dill (or parsley), and green onions. I also added a mashed avocado, cashew “sour cream”, salt/pepper, and a pressed clove of garlic. Mix.

wrap 2

 

2. Next, I de-stemed the collard leaves. Sliced veggies. 

3. And, finally, I wrapped everything up in leaves and secured with toothpicks. wraps 1

 

 

 

wraps

 

 

carrot salad

Carrot Kale Salad on a Budget

We all have those days when you look into your fridge and notice that you forgot to restock it.

This Carrot Salad doesn’t require a lot of ingredients but is delish as a side or as a full meal.

Ingredients:

  • 3-4 large carrots
  • 2-4 kale leaves (or other greens you have on hand)
  • dill or other herbs
  • Himalayan salt, black pepper
  • 2-3 cloves of garlic
  • 3-4 tablespoons Hemp seeds
  • 3 tablespoons of sunflower oil (or other light tasting oil)
  • 1 tablespoon extra virgin olive oil
  • juice of 1 lemon
  • 1-2 teaspoons of rice vinegar (or white vinegar) as needed

*all organic ingredients

1. Julienne your carrots.

carrot salad 2

 

2. Chop kale or other greens and press garlic cloves.

carrot salad 3

 

3. Add lemon juice, salt, pepper, Hemp seeds, and vinegar. Mix all ingredients and let sit for a couple of minutes. 

carrot salad4

 

4. Add oil and mix. Add dill. Adjust to taste.carrot salad