Baby's First Foods

My goal and focus of this blog is healthy eating for the entire family. For this reason, I've decided to create a category for baby foods, and document my experience with my daughter's weaning. Most things that she will be eating at this stage are cooked vegetables and hopefully some raw or cooked fruits. She is eight months old and more than ready for solids. She's been sitting up for a couple of months and is able to hold her head up for many months now. A week ago, Sophia had her first solid-food meal.

Starting a baby on solid foods is an important developmental stage in their lives. At six months of age, a baby's digestive system had developed properly, allowing them to digest simple solid foods easier. Simple foods, such as vegetables, fruits, yogurt and cereal. I recommend preparing homemade baby foods; it is fairly quick and easy, and you assure that your baby is getting fresh, organically grown foods without any added sugar or salt.

When you first start out feeding solids to your baby, portion is not as important. Both my son and daughter stopped and turned their heads when full. Most of their calories will still come from breastmilk or formula and that will not change for up to 12 months. I nursed my son until he turned two years old, although after one year, the frequency changed from five times a day to three times a day.

My son was eight months old as well when I started weaning him. His first solid food was mashed bananas, then avocados. I've tried bananas and other fruits with my daughter, but she refuses to take it. My next try was a vegetable puree. It is recommended to start solids slowly, one fruit or vegetable at a time, however I did not do that. Her first meal consisted of yams, carrots and onions, all cooked and pureed in the blender.

Take your time when feeding your baby and if you don't have hard-wood floors or tile, I suggest placing towels or newspaper under their chair because it can get really messy. Wait for them to open their mouths before offering food and let them explore their foods and spoon with their hands. Assure that the food is cool  enough and again, do not add any salt, sugar, or stock cubes to their foods or cooking water.

Our harvest box included fresh organically grown young carrots and first crop zucchinis. I tried peach and pear puree, but it ended up in the drain, because Sophia did not like it. So, I tried vegetables once again.

Zucchini + 3 Garden Puree

1 Zucchini
2 small carrots
5-6 green onions
3 small lettuce leaves
1 cup water ( or more if needed)

Peel and wash zucchini, carrots and green onions. Wash lettuce thoroughly. Roughly chop up the vegetables. Looks don't matter here since everything will be pureed. Add vegetables and water to a pot, cover and simmer until zucchinis and carrots are soft. Add lettuce and simmer until wilted.

Add vegetables and stock to blender and blend until smooth. Because Sophia just started eating, I made her puree a runny yogurt consistency. Add more filtered water if needed. Once your baby knows how to swallow food properly, you can add less water and make a thicker puree. I will be doing that next week. This is the color and texture of the puree.

 And here is little princess, enjoying her food! If your baby does not take the food your offer, don't force them. Try offering the same thing 3 to 5 times; if still refusing it, move on and try something else. It may take some time for them to get used to these different tastes and textures, but there may be things that they will never like. Don't give up, there are plenty of vegetables and fruits to try.

Source: http://www.nhs.uk/Conditions/pregnancy-and-baby/Pages/solid-foods-weaning.aspx?nobanner=dassignup 

Bone Health

We often forget about our bones when we think of overall body health. Eating a diet rich in vegetables such

as the raw foods diet, may lower the risk of low bone density and osteoporosis. Dark green leafy vegetables, such as collards, kale, spinach, dandelion greens, and mustard greens are all beneficial and contain Calcium, Magnesium, Potassium, and Vitamin K, nutrients that may prevent this silent disease. Fish, such as salmon, mackerel, tuna and sardines, contain Vitamin D.

According to the National Osteoporosis Foundation, about 9 million Americans have osteoporosis. Nearly 60% of adults age 50 and older are at risk of breaking a bone. Calcium and Vitamin D is important to build healthy bones, but according to The Institute for Natural Healing, in their article "Replenish This Hormone to Protect Your Bones", there is another factor, a hormone.

The hormone is melatonin. We associate this hormone with our sleep and wake patterns, but normal levels of melatonin is important to protect your bones. 

"Normal melatonin levels are vital in protecting your bones. When your body has enough melatonin it signals cells to produce and mineralize bone matrix proteins. And bone matrix proteins lead to bone formation and increased density." The Institute for Natural Healing

Getting adequate sleep is crucial to maintain a healthy body and mind. Although at times it may be difficult to get enough sleep, there are a few things that we can do to help boost our melatonin levels. Eliminate all artificial light from the bedroom, even alarm clock. Bananas, ginger, radishes, tomatoes and red wine may help boost melatonin production naturally.

Original article written and posted by The Institute for Natural Healing.

Source: 

http://institutefornaturalhealing.com/2013/05/replenish-this-hormone-to-protect-your-bones/

http://www.nof.org/

"Cheesy" Crunchy Cauliflower Snack

I was hoping to spend some quality time in my kitchen last weekend preparing snacks, spreads and some desserts for this week, but didn't go as planned. I managed to prepare my crunchy cauliflower snack, and a vegan, not raw soup for the boys. My husband had a design project he needed to finish on Saturday; he was gone morning 'til night, which left me with my two babies as usual. My son was very disappointed to find out that Papa is going to work on a Saturday, but we ended up having a great and fun day, playing outside in our beautiful warm weather and both kids had their mid-afternoon nap, which allowed me to prepare these two dishes.

I love to snack on these cauliflower bites or add them to my salad for extra crunchiness. I also love it that it's easy to make, few ingredients, it's nut free and used minimal oil. This keeps it light and easily digestible. One huge drawback to it is the fact that by the time they are done, half of it is gone...eaten...mostly by me. My son likes its flavor, but he does not like the crunchiness. (More for me!) For this reason I cannot say that it's kid friendly, although it does depend on your child. I went a little crazy on the nutritional yeast, but that's what gives it a "cheesy" flavor.

"Cheesy" Crunchy Cauliflower Snack

4 heads of organic medium sized cauliflower
1/4 cup olive oil
1 cup nutritional yeast
4 tsp cumin
2 tsp chili powder
1 tsp salt

Break the cauliflower in small pieces, trim off the darker spots, and wash them well. I usually like to soak it a few times in water for five-ten minutes. Drain it in colander and place cauliflower in a large bowl.

The cauliflower does not need to be dry; moisture will make the seasoning stick better to it. Pour olive oil on top and combine by hand until coated. Sprinkle cumin, chili powder, salt and nutritional yeast, and combine. I love to make raw plant-based dishes; I can do many taste tests without getting ill from raw non-vegan ingredients. Make sure to taste your cauliflower, I like cumin, so I added that freely. Also, keep in mind that when the cauliflower is dehydrated, the flavors will become more concentrated. 

Place the coated cauliflower pieces unto your dehydrator trays. I filled, not all the way, 4 trays of my 9 tray dehydrator. Set the temperature to 115 Fahrenheit, and dehydrate for about 16 hours. Once again, make sure you try it. It may take less time or maybe a little longer, depending on how you like it. If you don't have a dehydrator, you may use your oven on the very low setting. But remember, in order to keep all enzymes intact, it needs to be under 118 Fahrenheit. Using an oven will still allow you to have a very healthy snack. Beats potato chips or even corn chips any day!

It's amazing how much vegetables shrink when dehydrated. Drink plenty of water after eating anything dehydrated. It will replenish the fluids the vegetables lost. Here is the final result. A very tasty and crunchy snack. Perfect for your afternoon office cravings or to replace popcorn on movie nights.  I encourage you to try it and leave me a feedback!

Raw Cashew Sour Creamed Mushroom Salad

I have fond memories of spending spring and summer school breaks out in the country at a relative's house. I always loved to be in the garden, chasing geese and hen, and hanging out on a plum tree, eating fresh fruit. After summer rain, the folks went out in the field to pick mushrooms.

Although, I loved the shape, color and scent of different mushroom varieties, as a kid, no one could make me eat them in any form. I was terrified of getting ill from poisonous species. One day, I said my prayers, and ate some plain white mushrooms. I absolutely loved the taste, but I didn't want to react; I wanted to make sure I survived the night. After this experience, nothing could stop me from eating these tasty little things.

This salad is one of my all time favorites, somewhat of a traditional Hungarian dish. The original recipe uses all cooked or canned mushrooms and standard mayonnaise blended with sour cream. During my second pregnancy, I was craving different foods from my childhood, including this mushroom salad. Because I was already on a vegan, raw food diet, I decided to try a raw version of it. Frankly, I love it more than the original version. Green onions and bell peppers are some of the staples of a spring Hungarian dish; they give it a fresh, light flavor, and the tarragon gives it an earthier flavor. Tarragon is a fairly strong spice, with a combination of mint, licorice, pine and peppery taste. If you prefer other herbs or spices, substitute tarragon with fresh organic dill. The cashew sour cream has a tangy flavor just as the standard sour cream, however it keeps the dish light and easily digestible, unlike it's original counterpart.

It always amazes me, how a few ingredients can bring forth such an abundance of flavors. As a busy mama, the less ingredients a recipe has, the faster it can be made and eaten. And taking care of a toddler and infant leaves me pretty hungry at times.

What you need

1 box of organic white mushrooms, thinly sliced
1/2 organic red bell pepper, chopped
6 organic green onions, chopped
2 tbsp tarragon, chopped

Wash mushrooms, bell pepper, green onions and tarragon, well. Chop and add to a bowl. Leave out a tablespoonful of bell peppers, green onions and a teaspoon of chopped tarragon. You will use it to garnish your salad.

I just had to take a picture of all the ingredients in one bowl, the aroma of all these fresh items was irresistible.

You will use your high-speed blender to make the Raw Cashew Sour Cream mixture.

Raw Cashew Sour Cream

1 cup raw organic cashews
1 tsp apple cider vinegar
Juice of one lemon
2 tbsp of chopped red onions
1/2 tsp salt

In a high-speed blender, add apple cider vinegar, lemon juice, red onions and salt. Blend until smooth, then add cashews 1/2 cup at a time. The end result should be a smooth, sour cream-like texture. If the cream is too thick, add water to it a 1/4 cup at a time, to assure smooth blending.

Add the sour cream mixture to bowl with the rest of the ingredients, and gently combine. Sprinkle top with the remainder of 1 tablespoon of green onions, 1 tablespoon of chopped red bell peppers, and 1 tsp tarragon.

I usually serve this salad with raw crackers, or in raw collard greens, as wraps. Enjoy.

In a near future post, I will provide my favorite green crackers recipe made of green vegetable pulp left over from our daily juicing.

Stuffed Vine Leaves with Mint Cashew Aioli

Stuffed Vine Leaves with Mint Cashew Aioli
Photo and Recipe is courtesy of The Raw Chef
TheRawChef.com

The first time I tried stuffed vine leaves, they were traditionally cooked and very delicious. Since my diet consists mainly (90% or more) of raw vegan foods, I was determined to find a raw version of that recipe. This recipe was create by Russell James, The Raw Chef. It tastes great and the texture is very similar to the cooked stuffed vine leaves. 

Perfectly rolling the leaves is a little difficult for me, but practice makes perfect, right?

Makes 16+ stuffed vine leaves

For the vine leaves

3 cups cauliflower or parsnip
1/2 cup olive oil
1 clove garlic
1/2 cup pine nuts
3 teaspoons lemon zest
1/2 teaspoon cinnamon
2 tablespoons lemon juice
1 teaspoon salt
5 spring onions (green onions)1
1 cup sun-dried tomatoes, soaked for 2+ hours, then chopped into thin strips
2 cups tightly packed fresh mint, minced
1/2 cup raisins, roughly chopped

Pickled vine leaves.

Method

Pulse the cauliflower/parsnip in a food processor until it has a rice-like consistency. Transfer to a large bowl. In a high power blender blend the olive oil, garlic, pine nuts, lemon zest, cinnamon, lemon juice, sea salt and spring onions until creamy. Add this mixture to the rice and mix well. Add the sun-dried tomatoes, mint and raisins to the mixture and mix again.

Now take one vine leaf at a time and place it stem-side up on a chopping board or sushi rolling mat if you prefer. Place between 1 and 2 tablespoons worth on the mixture on the leaf, depending on the size of the leaf. Roll up the leaf from the bottom first and tuck in the side bits after the first roll. I find it helps to brush olive oil on to the leaf at this point to help it stick.

Once the sides are in, finish rolling upwards to make a neat little package. You may not get this first time but keep practicing and have fun with it.

Continue until all the mixture is used.

For the mint cashew Aioli

1 cup cashews
1 tablespoon lemon juice
1/2 teaspoon salt
1/2 teaspoon agave
1 teaspoon lemon zest
5 cloves of garlic
1/2 cup water
1/3 cup tightly packed mint

Place all ingredients except the mint in a high power blender until creamy. Add the mint to the blender and pulse in so to leave mint visible in the Aioli. Serve with stuffed vine leaves.

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Sprouted Quinoa Tabbouleh

Traditional tabbouleh is a Levantine Arab salad made with bulgur. I decided to substitute bulgur with sprouted quinoa. A friend introduced me to quinoa four years ago, after becoming aware of my gluten intolerance. Quinoa has a delicate texture with a slightly nutty flavor. It's an excellent substitution for rice or wheat, and it's a great source of protein. It contains all essential amino acids needed for tissue development, therefore it's considered a complete protein.

Sprouting Quinoa

1/2 cup dry Quinoa

2 cups water

(this makes 1 1/2 cups of sprouted quinoa)

Sprouting quinoa is very simple. Soak your quinoa in water for 30 minutes. For this recipe, I used 1/2 cup of dry quinoa, covered it with two cups of water. After 30 minutes, drain well, and place in a warmer area for sprouting. Rinse and drain every 12 hours, until 1/4 inch sprouts appear. My sprouting process took 36 hours and 1/2 cup of dry quinoa made 1 1/2 cups of sprouted quinoa.

Tabbouleh Ingredients

1 1/2 cups sprouted quinoa
1 cup diced organic tomatoes
2 cups diced organic cucumbers
1 cup diced organic red bell peppers
1/2 cup organic green onions
1/2 cup chopped organic red onions
1 cup organic parsley
1/4 cup chopped organic mint
1/4 cup chopped organic cilantro
chopped avocados (optional)

I love this dish because I include some of my favorite vegetables; the colors and aroma are irresistible. I find tabouleh to be one of the  most attractive fresh meals of spring or summer, and everything tastes so much sweeter when they are in season. And best of all, all these veggies can be grown in your own garden. Chop up all the vegetables and place them in a bowl.

To avoid breaking off the quinoa sprouts, I mix the vegetables together first, before adding the quinoa. Let it sit at room temperature for 30 minutes, this will allow the flavors to blend. 

Tabbouleh Dressing

3/4 cup olive oil
1/2 cup Lemon juice
1 large Garlic clove
1 tsp Salt
1/4 tsp black pepper or to taste

Using your high-speed blender, blend ingredients until smooth and creamy.

Gently combine sprouted quinoa with vegetables. Plate your salad and pour desired amount of dressing on top. I served this as main course, added some chopped avocados and it was a very delicious and satisfying meal. If you want to add more protein to your dinner, serve tabouleh with salmon or chicken.

I appreciate feedback from my readers and friends. I'd love to know what you think and what are some things you would like to know more about? My desire is to provide valuable information to you, so leave a comment below.

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How We See Ourselves

You may wonder what Dove has to do with healthy eating? Well, nothing. But how we see ourselves has a lot to do with a healthy life. The better we treat ourselves, the more we'll see ourselves in a positive light. We are so used to comparing ourselves to everyone else, but we are all individuals with precious qualities that are worth cherishing. 

I believe our mental state and how we feel physically, have a lot to do with our eating habits. From personal experience, if we eat heavily processed and sugary foods, we will feel run-down, have sluggish digestion and skin issues. Why do we try to eat healthy and get exercise? It's because we are trying to take care of our body and mind. If we don't, who will? No one can force us to take care or neglect our health. It's a choice we need to make.

At times, we are so critical of ourselves that we cannot even comprehend the positive things others see in us. We need to change the way we treat ourselves. Even though this video is about women, I believe it applies to men as well.Often times we forget to point out the good qualities in our spouses, let's make a point of doing just that today. 

What do you think about this video?

Zucchini Pasta with Caramelized Onions

A few years ago, I prepared and served my friends many meals following Emeril Lagasse's recipes. One of his dishes inspired me to create a raw version with the the same flavors. Instead of cooked pasta, I'm using Julienne sliced zucchinis, and I used The Raw Chef's technique to create "caramelized" onions in my dehydrator. 

Thai Curry Soup

I love this recipe for its simplicity of using just a few ingredients from your pantry, and for its mildly spicy flavor. For this soup, you can put away your juicer, food  processor or other fancy equipment; all you need is your blender.

Garnish it with whatever you prefer or have on hand. I like to use green onions, avocados and cherry tomatoes. It serves 2 to 3 (in my family 2 adults and 1 toddler).

Thai Curry Soup

3 cups Thai coconut water
3 cloves garlic, peeled
One 2-inch piece ginger, peeled
1/4 cup fresh lemon juice
1/4 cup olive oil
1/4 cup Nama Shoyu
1 tablespoon curry powder

In your high speed blender, combine all ingredients and blend until smooth. Pour into serving bowls and remove foam from the top. Garnish with one or  more of the following.

Garnishes
Chopped avocados
Minced chives
Sliced cherry tomatoes
Chopped red bell peppers

Original recipe was created by Chef Matt Amsden and it's found in his recipe book, RAWvolution, Gourmet Living Cuisine. He also owns my favorite raw cafe, Euphoria Loves RAWvolution, in Santa Monica, California.

Tip: Make sure you add the garlic last. This will ensure that it's not over-processed, which causes the garlic to be bitter and hot.

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Pineapple Mint Pick-Me-Up

What a great way to quench your thirst and satisfy your sweet cravings! We had a nice warm weekend here on the Central Coast, and wanted to enjoy it sitting out in our courtyard. This drink was a perfect way to celebrate Spring. Pineapples are one of the tastiest fruits to juice, are packed with nutrients and digestive enzymes. For a full flavor, it is best to choose a ripe pineapple. You'll know the fruit is ripe when it has developed a golden tint, smells sweet, and slightly soft to the touch.

Try adding chia seeds to your juices or smoothies. They add protein and Omega-3 oils to your diet, balances blood sugar, provides anti-aging and anti-oxidant properties and will give you an energy boost.

Pineapple Mint Pick-Me-Up


Juice of 1 ripe Pineapple
1/2 cup of mint leaves
1 Tbsp chia seeds

Juice pineapple in your juicer. In a cocktail shaker or jar, crush mint leaves with a muddler to release mint oils. Pour pineapple juice on mint and shake to combine.

With chia seeds in the glass, strain the pineapple mint juice over the seeds and let it stand for 10 minutes. Garnish with mint leaf and serve.

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Raw Carrot & Orange Cake

Raw Carrot & Orange Cake
Photo and recipe is courtesy of The Raw Chef.
TheRawChef.com

The following recipe, along with the photo above, was provided by The Raw Chef. Thank you Russell James.

3 cups carrots, finely grated
2 cups pecans, ground in a food processor
1/4 cup raisins, roughly chopped
1 teaspoon nutmeg
1 1/2 teaspoon mixed spice (pumpkin pie spice)
Date paste*
1/2 teaspoon salt
1/2 teaspoon orange zest
1/2 cup desiccated coconut

* Make the date paste by grinding 1 cup soft dates and 1/2 cup orange juice in a food processor until smooth.

- Thoroughly mix all ingredients together in a large bowl.

- Shape into individual cakes or press into one large cake, ready to be cut at the end.

- Place on a dehydrator sheet and dehydrate at 115 degrees F for 8 – 12 hours. If you don’t have a dehydrator you can simply place the cake into the fridge to set.

For the frosting

1 1/2 cup cashews
1/2 cup water
2 tablespoons coconut nectar or honey
3 tablespoons coconut oil
1 teaspoon vanilla extract
1/4 teaspoon salt

- Blend all ingredients in a high speed blender until smooth.

- Place in fridge to achieve a thicker consistency and spread on cake when you’re ready to serve.

- Garnish cake with nutmeg.

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Garden Soup

Imagine taking in the aromas of fresh vegetables and tasting rich flavors that are equally amazing. Raw soups can have all the balanced qualities we look for in a meal. I'm so excited to share this soup with you. If you are looking for a dish that stimulates and satisfies all of your senses, try my Garden Soup.

Because our eating habits are the hardest to change, I constantly try to come up with flavor combinations that are similar to the foods we ate as children or young adults. Eating raw brings out so much flavor from vegetables and fruits, that cooked foods seem tasteless and colorless. I believe preparing and serving foods in their natural state to our children, will change the next generation and that is another reason why I make dishes that my three-year-old will thoroughly enjoy. My little one drank the soup with a straw, then scooped out the vegetables from the bottom of the bowl. 

Garden Soup

2 cucumbers

6 celery stalks

1 large red bell pepper

1/2 lemon peeled

1 large garlic clove

4 tsp Bragg's Liquid Aminos
2 pinch of cayenne pepper

2 tsp chopped cilantro

1/2 cup chopped green onions

1 large avocado diced
Shredded carrots

Juice the cucumbers, celery, bell peppers, lemon and garlic. Divide juice between two soup bowls. Add 2 tsp liquid aminos and 1 pinch cayenne pepper to each bowl and mix with a spoon. Add the chopped green onions, cilantro and avocado to each bowl, dividing ingredients equally. Garnish with shredded carrots.

To your health! Enjoy!

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Why Some Foods Make Us Sick

How many of us have suffered from preventable illnesses and the inability to lose weight? I believe many of us. If we would all have the same information, we could all make better choices and not have to suffer unnecessarily. This is a short, powerful video that shines some light on what causes the common illnesses and the difference between alkaline and acidic body.

How diet soda causes weight gain

by maestroelearning

Download this chart for reference.

Click to Download

Chocolate Coconut Chia Pudding

Do you ever crave dessert after dinner, but it would take way too long to prepare something, especially something healthy? I believe you'll find this pudding so tasty, that you'll make it a regular addition to your dessert dishes. My son loves anything chocolaty, but the last time he had regular chocolate was on Halloween. This dessert satisfies him perfectly, and mama's and papa's cravings as well.

Chia seeds and Maca powder are considered superfooods. Chia seeds are a rich source of plant based Omega-3 fatty acids, along with antioxidant and minerals. The longer the seeds soak, the more enzymes are released. Maca root powder is known to enhance the endocrine system, and protect the body from both physical and mental weakening. It is rich in amino acids, minerals and vitamins. 

Chocolate Coconut Chia Pudding

1 3/4 cup Coconut Milk

3/4 cup Filtered Water

2/3 cup Chia Seeds

4 Tbsp Agave

3 Tbsp Carob Powder (either raw or toasted)

2 Tbsp Maca Root Powder

2 Tbsp Shredded Coconut for garnish

Raspberries for garnish

Mix together coconut milk, water, agave, carob powder and maca powder until smooth. Use your blender to  achieve an even consistency. Pour over chia seeds and let it soak for ten minutes, then gently stir. After another 10 minutes stir again. Add more filtered water if it's too thick. Let it stand for about an hour or as long as it takes to reach Tapioca pudding consistency. Scoop pudding into serving bowls, sprinkle top with shredded coconut and garnish with Raspberries.

Note: This is not 100% raw dessert. The coconut milk is not raw. It makes this pudding very rich and calorie dense, but the chia seeds, carob and maca make it very nutritious.
1/4 cup Coconut Milk has 100 calories and 10 grams of fat, so keep this in mind when dividing it up into servings. You may substitute coconut milk with unsweetened natural almond milk.
If you use raw carob powder, the color of the pudding may be lighter.

Raw Sauerkraut

Fermented vegetables are popular in many cultures and are known to help digestion of heavy cooked foods. However, they do far more than just help digestion. Fermented vegetables, such as sauerkraut, cleanse your body’s digestive tract, encouraging growth of good bacteria. They detox the body and help control food cravings, therefore helping with weight loss. A healthy, clean gut ensures a strong immune system.

Sauerkraut and other fermented vegetables are sold at grocery stores, but most of these are pasteurized and high in sodium. It is best to make your own sauerkraut; it's an easy process and if sealed properly, it can store up to a year in your fridge. When vegetables are fermented, they become more nutritious filled with minerals, digestive enzymes, Vitamin C and probiotics. These are essential for our health and for an efficient body. Include a small portion of Sauerkraut in your daily diet.

Growing up in Eastern Europe, homemade fermented vegetables were a regular part of our meals. We've been in this country for over twenty years and my family still ferments cabbage and cultures green tomatoes, cauliflower, cucumbers and bell peppers.

The following recipe is from my mother and I'm grateful to enjoy sauerkraut frequently.  Feel free to post any questions you may have on this process. The instructions may sound difficult and long, however, you will master it instantly or in a couple of tries.

Raw Sauerkraut

2 lbs organic cabbage

2 heaping tsp. sea salt

2 tsp. dried dill

2 tsp. peppercorns

4 small bay leaves chopped into small pieces

Peel a couple of leaves off the cabbage and put it aside. Shred cabbage one pound at a time, with either your food processor or manually with a sharp knife. Add shredded cabbage to a large bowl and start massaging  it with your hands until it starts to wilt. Add 1 tsp salt, 1 tsp dried dill, 1 tsp peppercorns and 2 small chopped bay leaves. Mix cabbage and ingredients well, and place it aside. 

Shred the second pound of cabbage, add it to bowl, massage it, add remaining  ingredients and mix well. Let the cabbage sit in a bowl for a few hours until it wilts and lets out some of it's juice. Turn and mix cabbage manually every 30 minutes, to assure that there will be enough juice to start the fermentation. After a few hours, place cabbage with juice in a glass jar, cover it with the two cabbage leaves, pressing  it down firmly to assure that the cabbage is covered with its own juice. Two pounds of shredded cabbage should fill a half a gallon jar. Cover jar with cheese cloth or a paper towel. Because the juice might overflow during the fermentation process, place your jar on a towel. 

Fermentation will take about a week if the weather is cooler and the jar is not in a warm environment. The best quality sauerkraut is produced in around 65 Fahrenheit. This temperature allows the bacteria to ferment naturally in it's appropriate sequence. After a week, remove cabbage leaves from top, seal the jar and place in refrigerator. It may take an additional two weeks for the cabbage to turn as sour as most would prefer. 

Enjoy!

Spicy Green Juice

Watercress is a peppery herb that has many health benefits. It is rich in iron, vitamin A, C, E, folate and antioxidants. According to Dr. Oz, in one of his articles he stated that watercress is a natural diuretic, additionally, it may retard the growth of breast cancer cells. It is rich in iodine, which may be beneficial for people suffering from hypothyroidism.

I love the spicy taste of this herb, combined with cucumbers and celery, it is very energizing and hydrating. To get the most benefit out of this herb, include it in your regular diet four to five times a week, either in your salad or juice.

Spicy Green Juice

2 cucumbers
6 celery stalks
1/2 bunch watercress.

Juice cucumbers and celery in your juicer. Add juice and watercress to your high speed blender and run it until watercress is liquefied. Yields 24 ounces of juice.

Go Green Juice

Dandelion greens are a very healthy addition to either our salads or juices. It is mineral rich and free if picked in the wild. The best time to pick these greens is when they are young; as the leaves get older, they get tougher and more bitter. Dandelion greens are rich in calcium, phosphorus, potassium, iron and Vitamin A.

Some of the health benefits these wild weeds offer are boosting immune system and instantly alkalinize acidic body to minimize the Herpes Simplex virus. Dandelion tea or juice has been used against arthritis, and its Vitamin A content can improve night vision .

Go Green Juice

4 oz. Spinach
4 oz. Dandelion greens
3 celery stalks
1 cucumber

Juice all ingredients in your juicer. Start with leaves, then celery and cucumber. Yields 12 ounces of juice.

Arugula and Watercress Salad with Honey Mustard Dressing

This is one of my favorite salad combinations. Arugula is another peppery flavored super green that belongs to the same family of foods as kale, cabbage and broccoli. It's full of antioxidants, calcium, as well as Vitamin K. It contains high amounts of Vitamin B and folate, which both help slow down the aging of the brain.

It has cancer fighting properties, helps lower cholesterol and balance blood sugar. The high level of chlorophyll in arugula, helps prevent liver and DNA damage. It's a good source of magnesium, iron and copper. Make arugula a regular part of your diet, either by itself or mixed with other greens.

Arugula and Watercress Salad with Honey Mustard Dressing

Salad

Combine arugula and watercress; top with avocados.

Honey Mustard Dressing

1/4 cup raw honey
1/4 cup raw apples cider vinegar
1/4 cup olive oil
2 Tbsp prepared mustard (use organic stone ground)
2 tsp Bragg's Liquid Aminos (or salt to taste)
1 clove garlic
1/2 tsp mustard powder (optional)

Combine in blender until smooth and creamy.

Zesty Bok Choy Salad

Bok choy, another healthy addition to our regular diet, is known for its cancer fighting properties, due to high levels of antioxidants. The high fiber in bok choy helps regulate digestion and it's high vitamin and mineral content makes it a great weight loss food. The potassium and calcium found in this cruciferous vegetable, help lower blood pressure, and Vitamin C boosts the immune system. It is known to increase milk supply in breastfeeding mothers.

I found the original recipe for this salad in Matt Amsden's RAWvolution recipe book and I made some adjustments to it to fit my taste. The flavors are excellent and the salad is very filling.


Servings: 2 as main course; 4 as side dish

4-5 bunches of bok choy
1 avocado diced
2/3 cup olive oil
1/4 cup Nama Shoyu
1/4 cup lemon juice
3 cloves garlic

Process olive oil, nama shoyu and lemon juice in blender until smooth and creamy. Add chopped garlic and blend for about 5 seconds on high speed.

Wash and chop up bok choy into half inch pieces. Add avocados. Pour desired amount of sauce over it and enjoy. Left over sauce can be used the following day on your salad.

Green Delight Juice

Great way to start your morning.

3 medium cucumbers
5 celery stalks
4 oz. spinach
2 oz. dandelion greens
2 green apples (I used Granny Smith, but to hide the strong flavor of greens, add a sweeter kind such as Golden Delicious).


Juice ingredients. It makes 36-40 ounces of juice.

Calming Juice

There are many different lettuce varieties, but they are not all created equal. Romaine lettuce has far more nutritional value than Iceberg lettuce and it's a better choice for juicing because of the large leaves.

It is crucial that the lettuce we purchase is organically and locally grown in order to avoid illnesses. Throughout the years, according to Dr. Heinerman in his book "Encyclopedia of Healing Juices", there were many hepatitis A outbreaks caused by improper hygiene practiced by farm workers picking the produce. Earlier this year, there were reports of E Coli contamination found in shredded lettuce served at KFC and Taco Bell. Knowing where our fruits and vegetables come from will give us some comfort in this area.

Lettuce may improve the health of our nervous system; it calms physical and mental anxiety and it helps against insomnia.

Calming Juice

1 head of organic Romaine lettuce
3 organic apples

Juice ingredients in your juicer and enjoy. Yield approximately 24 ounces of juice.

Sun-Dried Tomato Pesto with Zucchini Pasta

Here is another family friendly, healthy, raw, living dish that I believe you will love, and it takes less than a half an hour to make. You can make this right after work and it doesn't take much time away from you and your family. It's simple and quick enough to make it if you have little ones running around, like I do.

The sun-dried tomatoes give the sauce a very deep flavor and make the garlic taste as if they were roasted, which my husband loves.

Sun-dried Tomato "Pesto" with Zucchini "Pasta"

2 large zucchinis
2.5 cups sun-dried tomatoes chopped and soaked
1 small tomato
3 cloves garlic
1 cup oil
1 cup pine nuts
3/4 tsp sea salt
1/4 tsp cayenne pepper
2 tsp lemon juice

Soak sun-dried tomatoes in water for 30 minutes. Drain and place in food processor with the tomato, garlic, pine nuts, salt, cayenne pepper, lemon juice and oil. Process ingredients until smooth.

Slice zucchinis with julienne slicer and mix with sauce. You may also use a zucchini noodle maker, whichever you prefer. This makes about 4 servings.

Body Cleansing Juice Feast Day 10

Summary of my ten-day juice fast

Mama and
Sophia Annabelle

There is conflicting information whether a juice fast is healthy for a baby or not. This was my biggest concern before starting and I'm convinced that other nursing mamas feel the same way.Some say, when the body releases stored toxins, they transport into the milk making it unpalatable and unhealthy for the baby. Others say, they had milk more abundantly and their babies thrived more than ever. I can only speak from my experience.

The first few days of my fast was difficult with general signs of detoxification, such as a headache, exhaustion, along with a decline in my milk supply. For this reason, Sophia Annabelle slept only a couple of hours at a time and required fewer diaper changes; however, she did not show any signs of unpleasantness in the milk. My baby girl was happy and was fed on demand. Because of more frequent feedings, I felt more tired than ever. On the second day, I increased my water intake, which made a difference. The following day my body adjusted; my milk supply increased and stabilized. Her sleep patterns returned to normal, as well as her bowel movements.

Body Cleansing Juice Feast Day 9

Spring is here...

Spring is in the air; at least it is here on the California Central Coast. The kiddos and I spent most of our time outside playing and rearranging our potted geraniums and daydreamed about my vegetable garden.

Growing my own veggies

I love fresh, organic, locally grown produce. We've considered growing our own veggies for a while, but because of lack of time, we didn't act on it until now.

This weekend, Finally, I will be planting some lettuce, chard, parsley, cilantro, cauliflower and beets. I will sow some seeds as well, kale, celery, fennel, zucchini, Swiss chard and collards. I am so excited about this and because I couldn't wait until this weekend, I spread some lettuce seeds in one of my containers in the front yard.

Body Cleansing Juice Feast Day 7

In this post, I'll review the benefits of parsley on our health. Because of it's potent medicinal qualities and strong flavor, we don't have to use more than 4-5 sprigs in our juice.

Parsley is an excellent medicinal herb; it improves digestion, relieves gas and constipation, lowers blood pressure, and stimulates hair growth.  It's a great diuretic, therefore it benefits people with edema. Parsley is used for the inflammation of kidneys and bladder; both root and leaf is excellent for the liver and spleen. Parsley is high in Vitamin A, beta-carotene, Vitamin C and K. It is used for treating anemia because of its high iron content.

Body Cleansing Juice Feast - Day 6

I decided to feature kale in this post. I use Kale mainly to make Raw Kale Chips; it takes a lot of kale to make a cup of juice so I've been avoiding juicing it.

This leafy green has been getting much attention lately. The health benefits of kale is so great, that it's worth talking about. The absorbable calcium and potassium contents in kale, benefits the heart, skin, muscles, kidneys and nerves, and the Vitamin A is beneficial for our eyes, hair, skin and teeth. Kale is high in iron, Vitamin K and C. It's full of antioxidants, and has great anti-inflammatory properties. With all the vitamin and mineral contents, kale strengthens our immune system, it helps our bodies' detox, and boosts weight loss.

Body Cleanser Juice Feast Day 4

Today I added fennel to my juicing. It is an herb that is meant to be smelled and savored before swallowing. The aroma and juice of fennel has a calming effect on our brains; we could say that it's nature's anti-anxiety medicine.

According to Dr. Heinerman, in his book "Encyclopedia of Healing Juices", fennel juice triggers endorphin production, which has an opium effect, leaving one in a state of euphoria. The aroma and juice of fennel is recommended for those who suffer mental attacks of fear and suspicion. To get the most benefit of this herb, juice freshly picked leaves and flowers.

This day was easier than the previous ones. I am not as hungry and for this reason, I need to force myself to remember to juice. Drinking enough juice will ensure that I not only get enough nutrients, but most importantly, I produce enough milk. Today I've been nursing more frequently on demand. That seems to keep my girl calm and sleeping. Here is the list of juices for today.