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Shopping list, protocols, and support for my 10 day cleanse

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Shopping list, protocols, and support for my 10 day cleanse

Hello fellow health warriors! Spring is here and with the entrance of warmer weather we begin to notice the clutter that has built up around us through the winter months. While it is important to clean your home, organize your car, file paperwork etc. it is also just as important to do the same for your mind, body, and spirit. I am embarking on another 10day cleanse led by a fellow classmate of mine at the Integrative Institute of Nutrition. She is a toxicologist, doctor, and a beautiful soul. Follow the facebook page she has started with the cleanse protocols, recipes, and adaptations here

The word cleanse has been confused for many, mainly that it is associated with some sort of fast track weight loss plan; that is not what this cleanse is about.

I believe a Spring cleanse is a time to:

  • Limit the stress on your digestion by eating  blended, nourishing foods
  • Rebuild your immune system after the taxing cold weather of the previous months
  • Refresh our minds and intentions for the months ahead.

Here is my shopping list for what I will be using to build meal replacing smoothies and raw blended recipes:

Liquids

  • Chaga tea (detoxifying)
  • Green, white teas, puerh (cleansing for blood)
  • Coconut and other nut milks (homemade if possible) almond milk, pumpkin milk, flax milk etc.

Healing spices 

  • Turmeric (anti inflammatory)
  • Cinnamon (blood sugar regulator)
  • Cayenne (metabolism, intestinal cleanser)
  • Ginger (digestive aid) 

Vitamins, minerals, adaptogens

  • Maca (adaptogen/hormonal health)
  • Carob (bowel conditioner/protein source)
  • Raw cacao (caffeine/antioxidant) 
  • High quality green powder. I like Healthforce naturals but pick your favorite

Fiber 

Protein 

  • Hemp
  • Spirulina
  • Chlorella,
  • Nuts/seeds (pumpkin, sunflower, almonds, cashews, flax etc)
  • Nut seed butters (almond, cashew, sunflower, etc)

Healthy fats

  • Flax oil
  • Coconut oil
  • Avocado
  • Nuts/seeds (pumpkin, cashew, sunflower, almonds)
  • Nut/seed butters

Low glycemic sweeteners 

  • Lucuma
  • Pure stevia
  • Dates (fruits can be used as well)

Vegetables

  • Beets
  • Celery
  • Herbs (parsley, cilantro, mint)
  • Cucumber
  • Red cabbage
  • Dark leafy greens
  • Cauliflower
  • Broccoli
  • Avocados

Fruits

  • Bananas
  • Raspberries
  • Blueberries
  • Cherries
  • Strawberries
  • Apples
  • Mangos
  • Pineapple

Dr Rhea suggests in order to make a meal replacing smoothie:

Start by using one from each category (you’ll notice overlap too) and switch it up so you’re not consuming too much of one thing. Remember, moderation is key. Add the supplements to a beautifully balanced concoction of vegetables and fruits – see my recipe album for specific recipes and ideas: https://www.facebook.com/media/set/?set=a.511991548846468.1073741826.397072023671755&type=3 Organic, if possible. Here’s a list of the clean 15 (those veggies/fruits you DON’T have to buy organic) and the dirty dozen (those you definitely want to purchase clean & local if possible): http://www.ewg.org/foodnews/ Top up your blender with filtered water, coconut water (look for ones with no additives) or a dairy-free milk of choice – hemp, almond, rice or for those dairy-lovers, raw, organic). 

Here are some of my own recipes that can be incorporated over the 10 days. Just make sure to keep all the ingredients vegan and raw unless noted below:

 

 My daily protocol looks something like this:

Note: You can switch these meals around to different times of the day and modify to your nutritional needs and personal preferences. Again please go to the RAWjuvenation page for cleansing protocols. 

Wake up:

First “meal”

Lunch

  • Low sugar green juice
  • Drink slowly
  • 1Tbl flaxoil or coconut oil for added calories if needed

Snack

  • Raw recipe of of pudding rich in fat or nut/seed pesto

Dinner

or

  • large glass of homemade nut milk with cinnamon

or

Eat/drink when hungry.

Meditate.

Take long walks outside.

Take part in a creative project.

Connect with loved ones. 

Remember to join the group for more support but you do not need to deprive yourself of food. Add in raw blended recipes when craving something more filling, drink homemade nut milks for snacks, juice as much as possible, meditate, do yoga, start a creative project…reflect, rebuild, restore. Find clarity, peace, and your inner voice again. Cleansing is a beautiful way to honor your self and allow new blood, ideas, and energy into your life. 

Follow me on my Facebook page for my daily meals, recipes, and videos during my 10 day cleanse journey!

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Eat Clean on the Go! - No Bake Vegan Protein Truffles

I don’t have time to eat right during the work week because I am glued to my desk or on the road.

You are busy I get it. I hear this all day long from clients. People that eat clean, nutritious foods don’t necessarily have more time, they just manage it differently. Want to know the trick? Packing healthy, non perishable snacks in your bag before leaving the house is going to keep you on track and out of the drive thru. Make a huge batch of these protein truffles, pack up small bags of raw nuts/seeds, and bring some fresh fruit like apples or a banana that is ready to go. Keeping your blood sugar balanced throughout your day and staying well hydrated is going to keep your energy levels up, your brain sharp, and will keep you satisfied until you can sit down for a real meal.

No Bake Vegan Protein Truffles

Yields 14

Raw - Vegan - No Refined Sugar - Paleo 

Ingredients

  • 1/3 cup raw nut butter (sunflower, almond, cashew etc)
  • 1/4 cup hemp protein powder (or plant based protein powder of choice)
  • 3 Tbl Flaxseed meal
  • 2 Tbl Coconut Flour
  • 1/2 C Non Dairy Milk (coconut, almond, rice, hemp etc)
  • 6 Large Dates (pits removed and soaked in warm water for 5-10 minutes)
  • 1/2 tsp cinnamon
  • pinch of sea salt

Optional

  1. 1-2 tsp scoop favorite greens powder, spirulina, chlorella etc

Coating

  1. 2 TBL Unsweetened Shredded Coconut
  2. 2 TBL Raw Cacao Powder

Instructions

  1. In the work bowl of a food processor, add all of the ingredients except for the non dairy milk, cacao and shredded coconut.
  2. Pulse to break up the dates. When they are broken up start to run the motor and stream in the non dairy milk until the mixture starts to become a dough in consistency.
  3. Using a standard ice cream scoop, scoop one ball and split this in half.
  4. Roll the truffle in your hands to form a ball.
  5. Set aside.
  6. Complete this with the rest of the dough.
  7. Roll the truffles in either the cacao or the coconut.
  8. Store in the fridge and eat when you need a snack!

Notes

  1. I like adding greens powder to boost the nutritional content but make sure you add one that tastes good. I like the Amazing Grass brands and some optional flavors that would work in this recipe would be the chocolate or berry flavor.

Some optional nutritious add ins

  1. 1 tsp Maca
  2. 1 tsp Camu Camu
  3. 1/4 cup raw cacao nibs

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Raw Vegan Frozen Strawberry-Banana Cheesecake

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Raw Vegan Frozen Strawberry-Banana Cheesecake

Its Summer time baby so now is the time for no bake healthy recipes and oh man do I have the recipe for you…

I am so obsessed with this crust so stay tuned because tomorrow I am going to do another no bake recipe with it but I digress…

This recipe is for two 5’‘ pie tart shells but if you double the recipe you can use a 9’‘ springform pan for a full size cheesecake. 

Prep for this recipe by soaking 1/2 cup raw macadamias or cashews (or 1 cup for a full size cheesecake) in just enough water to cover them for a minimum of 4 hours but overnight is best.

Also place one can of full fat coconut milk into the fridge overnight for later use (If you can get your hands on a can of Coconut Cream then you can skip this step).

Start by placing 1/2 cup raw shelled pistachios and 4 medjool dates with pits removed into the bowl of your food processor along with 1/4 tsp fine sea salt and the zest of 1 lime. (again double this if making a full version) 

Pulse the mixture until it is coarsely ground and becomes sticky. 

The mixture should stay together when pressed in between your fingers. If not process with 1-2 more dates until the desired consistency is achieved. 

Grease the tart shells or pan you are using. 

Press the nut-date mixture into the bottom of the tart shells/pan and firmly pack to make it as flat as possible. A flat bottomed greased glass is the perfect tool for this. You can bring the crust up the sides if you want but that is a personal choice. 

Place the prepared crusts into the fridge while you assemble the remaining ingredients. 

Open up the chilled coconut milk and scrape the cream off the top leaving the coconut water in the can. We just need the cream for this so feel free to drink the water  or save it for a smoothie. 

Drain the nuts and place in the workbowl of a blender along with 2 Tbl of the coconut cream, the zest and juice of 1 lime, 1/4 tsp fine sea salt, 1 1/4 cup sliced strawberries and 1 ripe banana. Blend until very smooth and taste for sweetness. If you need it sweeter add 10-15 drops liquid stevia or 1 tbl of maple syrup, honey, coconut sugar or sweetener of choice. 

Fill the tarts almost to the top with the filling and place in the freezer to chill for at least 6 hours but overnight is best. You can add the pistachios later if you want. 

Top with sliced strawberries, pistachios, and extra lime zest right before serving. I like to let it sit out on the counter for 15 minutes (30 minutes for a full size pie) before serving so it has a creamier texture. 

Strawberry-Lime-Banana Frozen Cheesecake with Pistachio Date Crust

Serves 2

Raw - Vegan - Paleo - Sugar Free - Gluten Free - Grain Free

Filling

  • 1/2 cup raw Macadamia or Cashews (soaked overnight in water)
  • 1 1/2 cups Fresh Strawberries
  • 1 Ripe Banana
  • 2 Tbl Coconut Cream (or place one can coconut milk in fridge overnight and scoop cream off top)
  • 2 Limes
  • 1 tbl maple syrup, wild honey, yacon syrup or sweetener of choice to taste 

Crust

  • 1/2 cup raw pistachios
  • 4 Large Medjool Dates (pits removed)
  • zest of 1 lime
  • 1/8 tsp Fine Sea Salt

Instructions

  1. Prep for this recipe by soaking the raw macadamias/ cashews in just enough water to cover them for a minimum of 4 hours but overnight is best.
  2. Place one can of full fat coconut milk into the fridge overnight for later use.
  3. (If you can get your hands on a can of Coconut Cream then you can skip this step)
  4. Start by placing the raw shelled pistachios and medjool dates with pits removed into the bowl of your food processor along with the fine sea salt and the zest of 1 lime.
  5. Pulse the date-nut mixture until coarsely ground and it becomes sticky.
  6. The mixture should stay together when pressed in between your fingers. If not process with 1-2 more dates until the desired consistency is achieved.
  7. Grease the tart shells.
  8. Press the nut-date mixture into the bottom of the tart shells/pan and firmly pack it to make it as flat as possible. You can bring the crust up the sides if you want but that is a personal choice.
  9. Place the prepared crusts into the fridge while you assemble the remaining ingredients.
  10. Open up the chilled coconut milk and scrape 2 tbl of the cream off the top leaving the coconut water in the can.
  11. Drain the nuts and place in the workbowl of a blender along with the coconut cream, the zest and juice of 1 lime, 1/4 tsp fine sea salt, 1 1/4 cup sliced strawberries and 1 ripe banana.
  12. Blend until very smooth and taste for sweetness. If you need it sweeter add 1 tbl of maple syrup or sweetener of choice to taste. 
  13. Fill the tarts almost to the top with the filling and place in the freezer to chill for at least 6 hours but overnight is best.
  14. Top with the remaining 1/4 cup sliced strawberries, pistachios, and extra lime zest right before serving.
  15. Allow to sit on the counter for 15 minutes (for small tarts) 30 minutes (for full size pie) before serving to defrost.

Notes

  1. For a full size cheesecake double this recipe and use a 9'' springform, grease lightly with oil, and line the sides with parchment paper.

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