Raw Food

Every time I visit my friend Kathy’s blog, I’m inspired in one way or another. Kathy’s recipes are sumptuous yet simple, and they’re always so creative. Kathy also introduces me to lots of new ingredients and flavors. Most recently, I have her to thank for the matcha, finely milled green tea powder that has put a spring in my step (and colored a number of my mugs bright green). I’ve tasted matcha in beverages before, but I hadn’t worked with it myself until I started reading about Kathy’s beloved matcha smoothies (original here, version 2.0 here). I emailed Kathy asking if she thought it was worth trying matcha out for myself, and she responded with a forceful “yes.” And so my adventures with matcha began. I’ve now made both of Kathy’s smoothies, as well as countless cups of matcha tea. Funny: I’m not a huge green tea lover (I usually have to sweeten it quite a bit to enjoy it), but matcha green tea? Game changer.   Image source I love the taste, which seems to shift from grassy to sweet. Because you mix whole ground matcha into hot water, rather than steeping tea, matcha is said to be significantly higher in antioxidants and chlorophyll than other forms of green tea. It packs a powerful, yet mellow caffeine punch, too (a teaspoon of matcha is comparable to a cup of coffee in terms of caffeine, though for me a serving size is half a teaspoon mixed with a generous cup of hot water). And it also contains Vitamin C, potassium, and amino acids, including L-Theanine, which is said to promote relaxation and calm. (I always feel more invigorated than tranquil after I drink matcha, but I don’t feel jittery, either.) Matcha is a bit of an investment; you can certainly find a reasonable price for it on Amazon, though higher quality matcha tends to come with a higher price tag. An ounce of organic matcha can be had at about $18.00, 2.8 ounces at about $38.00. The good news is that you only need about a half teaspoon to make one cup of strong tea, so a 2.8 oz container yields over 53 servings. I’ve been working on my container for a while now, and I still have tons of the tea left! Delightful though freshly brewed matcha is, I was recently inspired to try it in a chia pudding; my standard rotation of chocolate and vanilla chia is getting a little old. I loved it, and I’m happy to share it with you today. Print Matcha Green Tea Chia Pudding Ingredients2 cups hemp or almond milk 2 tbsp agave nectar or maple syrup (optional) 1 tsp vanilla extract 1 tsp matcha powder 6 tbsp chia seeds 1 cup blueberries 1 cup raspberriesInstructionsBlend the milk, sweetener, vanilla, and matcha together in a blender till smooth. Pour the liquid over the chia seeds. Stir thoroughly. Stir again every few minutes for the next fifteen minutes. Then allow the mixture to sit for at least an hour (or overnight, in the fridge). Stir the mixture once more, and serve with fresh berries. Makes 2 servings.Schema/Recipe SEO Data Markup by ZipList Recipe Plugin2.2http://www.choosingraw.com/matcha-green-tea-chia-pudding/ Mixed with a cup of berries, this breakfast packs a major antioxidant punch–not to mention calcium, protein, and healthy fat from the chia seeds. What an energizing way to start your day! I hope you enjoy it–and that you get to know matcha a little better along the way. xo

Not having ever worked in an office myself, I can only go by what my sister, cousin, and girlfriends tell me it's like. Yes to lots of suits. Yes to very little music playing. And yes to temptation from the donut box, the cake afternoons, and the 3pm slack off when sugar cravings spike.So in helping them out, I thought I'd throw my ideas your way as I'm sure a few of you are also working in offices and face these temptations each day, or just get stuck on healthy alternatives to what you're already doing.Here are 6 office swaps for a sexier you ~ SWAP: A donut for a piece of fruitSure, this doesn't sound at all like a fair swap (even though that's a pretty perfect looking apple no?), but this will get people talking, and in time you won't be the only one munching on a piece of fruit I guarantee it. Initially you're likely to get a few party-poopers raining on your health parade, but stand strong and know that it's likely they're beating themselves up for eating donuts everyday, and that's why they're taking it out on you (coz you're just "so damn healthy" right?). And who knows... you might end up changing the workplace into ordering fruit boxes instead! Hooray! Fruit is packed with fibre, vitamins, and antioxidants to keep your skin healthy, your hair shining, and your whole body happy. SWAP: Chocolate bar for some raw chocolateNow we're talking! It's no secret that I'm a big fan of chocolate (and think I've got mum to thank for that one), but I am not a fan of commercial, processed chocolate that has more sugar than cacao. And I eat cacao pretty much everyday, so I totally understand if you don't want to give it up. But limit your serving sizes to 2-3 pieces a day of good quality, dark, organic, raw of you like, chocolate. There are plenty of brands available these days that tick all those boxes. But a block and keep it at home, breaking a few pieces off and putting them in a mini tupperware container in your bag so there's no temptation to eat the whole lot. Loaded with antioxidants to keep you looking young! SWAP: Store bought nut bar for homemade trail mixRaw organic nuts, seeds and dried fruits are what they say they are. Prepackaged nut bars are not. They are often more sugar, fructose, glucose syrup, honey, and vegetable oil than they are nuts. I know there are a few good ones on the market but in general, they're no better than a Mars bar. Pack your own though and you're tipping the scales in your favour to better joint health, eye health, brain cognition, mineral levels, blood sugar balance and healthy digestion. My fav's are walnut / goji / macadamia, pepita / sunflower seed / dried apricots / almonds, and coconut flakes / raisins / cinnamon / cashews. SWAP: Subway 6-inch for rye salad sandwichWhite bread does nothing for us so choose a healthier alternative loaded with more fibre, more vitamins and more minerals. Rye is perfect as most sandwich places offer it these days. Fill up with fresh salad ingredients like beetroot, carrot, lettuce, alfalfa, tomato, onion, and avocado, adding in a little chicken, turkey or egg if you fancy some of that too. Stay away from the processed sliced meats, heavy condiment sauces made from who-knows-what, and anything fried in vegetable oil, or heated in a microwave. You'll be preventing wrinkles, clogged arteries, and an upset digestive system, which will in turn give you sparkling eyes, smooth skin, and a happy heart.SWAP: Afternoon coffee for herbal teaLast week I wrote about coffee and the confusion we too often read about surrounding it, but when I take an individual's health into account, there can for sure still be a place for coffee - it all depends on the amount, how it's had, what it's had with, and of course the individual. Having said that, I'm not a fan of anyone drinking it in the afternoons. It stays in our system too long, and we are seeing more and more people suffering from insomnia, feeling tired and wired in the evenings, and not being able to get out of bed in

makes about 8 cups ~ $.96 per cup1/2 cup almond butter ($.50)1 teaspoon nutritional yeast ($.05)2 tablespoons agave ($.40)pinch salt1/2 cup cacao butter or coconut oil ($3.00)3/4 cup cacao powder ($2.50)6 tablespoons agave ($1.20)pinch salt This is a very basic version of the nut butter cup. Mix together the almond butter, nutritional yeast, agave, and salt. Form into round disks that will fit inside your chosen mold (I used a cupcake pan with paper liners) and place on waxed or parchment paper. Stick in the fridge for about a half hour, until the mix is chilled well and firm. In a double boiler, melt the cacao butter or coconut oil. Add the rest of the ingredients and stir. Into your mold, pour a thin layer of chocolate and then put in the freezer to chill to harden. Put the nut butter disk on top in the center and pour on another layer of chocolate. Freeze this for about a half hour and unmold.nutritional information: calories: 290 fat: 24 gr carbs: 21 gr protein: 4 gr

muth family farm's csa: green and savoy cabbage, green lettuce, green onions, curly kale, arugula, zucchini, parsley, and beautiful chioggia beetswhile filling up my basket, i was so glad to see something non-green! chioggia beets are fun to work with because of their color and stripes, and they're delicious, cooked or raw! after a quick online search, i had a tasty salad recipe for the beets, parsley and arugula in this week's basket, served with zucchini "crab" cakes. yesterday i picked one of our cabbages to make kimchi.i've never made kimchi before but have been wanting to for years. the recipe didn't call for them but of course i had to add some striped beets! it needs to ferment a week or two before i can tell if if that was a good idea.=)with the savoy cabbage from week one i made my favorite herbed cole slaw with caraway and dill seed.the romaine from last week made raw veggie tacos...and the two bunches of kale made cheesy kale chips.our kitchen hasn't seen this much action in months!=)

Breakfast Jennifer Cornbleet's Apple Crisp 8 servings ~ $1.35 per servinga recipe by Jennifer Cornbleetingredients4 apples, peeled and thinly sliced ($3.00)3 tablespoons fresh lemon juice ($.50)1/2 cup pitted medjool dates, soaked in water for 10 minutes and drained ($1.00)1/2 cup raisins, soaked, soaked in water for 10 minutes and drained ($.50)1/4 teaspoon ground cinnamon2 cups crumble topping (see recipe below) This is a recipe from Jennifer Cornbleet's Revised Edition of Raw Food Made Easy for 1 or 2 People. I love this book. It's among the best out there for doable raw food. The recipes are simple but delicious, and Jenny has super easy and clear instructions. Look out below for a chance to win your own copy!Thinly slice 2 of the apples and chop the remaining 2 apples. Put the sliced apples and 2 tablespoons of the lemon juice in a medium bowl. Toss gently and set aside. Put the chopped apples, dates, raisins, cinnamon, and remaining tablespoon of lemon juice in a food processor fitted with the S blade and process until smooth. Add to the sliced apples, stirring until well combined.To assemble the crisp, press 1/2 cup of the topping (see below) into an even layer in an 8-inch square glass baking dish. Spread the apple filling on top using a rubber spatula. With your hands, knead pieces of the remaining 1 1/2 cups of topping until they stick together. Lay these pieces of topping on the filling to form a cobbled appearance, allowing some of the filling to peek through. Serve chilled, at room temperature, or warm (see warming option). Cover with plastic wrap and stored in the refrigerator, Apple Crisp will keep for 3 days. crumble topping2 cups raw walnuts or pecans ($4.00)1/2 cup unsweetened shredded dried coconut ($1.00)1/4 teaspoon cinnamon1/4 teaspoon nutmeg1/4 teaspoon salt1/2 cup raisins, unsoaked ($1.00)8 medjool dates, unsoaked ($.80)1/2 cup whole cane sugar or maple sugar (optional, for a sweeter topping)Place the walnuts, coconut, cinnamon, nutmeg, and salt in a food processor fitted with an S blade and process until coarsely ground. Add the raisins and dates and process until the mixture resembles coarse crumbs and begins to stick together. Don't over process. Add the optional whole cane sugar and process briefly. Store in a sealed container. Crumb Topping will keep for one month in the refrigerator or three months in the freezer.Warming option: Preheat the oven to 200 degrees F. Turn off the oven, insert the crisp, and warm for 15 minutes. Alternatively, heat for 30 minutes in a food dehydrator set at 105 degrees F.nutritional information: calories: 300 fat: 12 gr carbs: 51 gr protein: 3 gr Lunch Carrot Apple Soupserves 2 ~ $2.01 per serving 6 carrots, chopped ($1.00)1 tablespoon chopped onion1 avocado ($1.49)1 large apple ($.89)1 red bell pepper, chopped ($.79)1/2 teaspoon salt1/2 teaspoon pepperpinch cinnamonpinch cuminwater for blending In a blender, combine all ingredients and pureed until very smooth and creamy. Use as much as necessary for the desired consistency. This soup would be awesome in a Vita Mix or a similar blender, but any blender will work ... although it may take a few minutes. If it's not smooth enough, press through a wire mesh strainer.Serve with a few bits of chopped apples and onions and a drizzle of olive oil.nutritional information: calories: 363 fat: 25 gr carbs: 37 gr protein: 4 gr Dinner Portobello Marinara with Pastaserves 2 ~ $3.70 per serving This is a warm and hearty dish, sure to satisfy during the colder months. mushrooms2 portobello mushrooms ($3.00)1 large onion, thinly sliced ($.40)2 tablespoons olive oil ($.20)1 tablespoon balsamic vinegar ($.10)1 tablespoon agave ($.20)1 clove garlic, pressed ($.10)1/2 teaspoon favorite herb blend1/2 teaspoon saltzucchini pasta2 medium zucchini ($1.00)1 tablespoon olive oil ($.10)1 tablespoon lemon juice ($.10)1 tablespoon agave ($.10) marinara sauce1 large tomato (

Yesterday, I was in New York for party celebrating the marriage of two dear friends. Both of these friends are vegan, as were the hosts, which meant that the event turned into a veritable vegan potluck: grain and bean salads, “hippie loaf” (a kind of quinoa meatloaf), summer rolls, potato salad, and desserts of every kind were all on the menu. It was a rich celebration not only of the union, but also of early summer. I took charge of raw desserts, bringing both raw cookies and raw brownies (a spin on this recipe). I also offered to help out with libations. Last summer, I made a kombucha sangria recipe that was a huge hit. It featured red wine and cranberry kombucha, along with the usual fruits and lemon. At the time, I wondered if a while version might also work–maybe with ginger kombucha and peach juice. I tested it a few weeks ago and it was as good as I’d hoped it would be, so this weekend was the perfect time to unveil it! This sangria (like all sangria) demands some chopping, but once you do that, it’s easy to mix and chill. I recommend mixing everything but the sangria and letting it sit in the fridge for a few hours so that the fruit can absorb all of the flavor. (If you add the sangria right away, it’ll go a bit flat.) I love the combination of ginger and peach, but it’s totally fine to use different juices, fruits, or flavors. You’ll note that the recipe calls for ginger juice. If you don’t have a juicer, don’t worry: you can slice the ginger and throw it into the kombucha whole. As long as you let it sit for a little while, the ginger flavor will shine through just as it’s intended to. This drink is so refreshing! A perfect mix of sweetness and spice. Print White Sangria with Peach and Ginger Ingredients1 bottle white wine 1 cup peach juice 2 tbsp ginger juice if you have a juicer, or 1/4 cup sliced whole ginger 1 tbsp lemon juice 1 large peach, chopped 1 lemon, cut into thin rounds 1 large orange, sectioned 1 1/2 cups sliced strawberries 2 tbsp agave syrup (or to taste) 1 bottle ginger kombuchaInstructionsFill a large pitcher with ice. Add all other ingredients except for the kombucha and stir. Refrigerate for a few hours. Add kombucha and serve. Makes 4-6 servings.Schema/Recipe SEO Data Markup by ZipList Recipe Plugin2.2http://www.choosingraw.com/white-sangria-with-peach-and-ginger/  If you want to make a virgin version, that’s easy: simply substitute an extra cup of peach juice (or orange juice if you want to add another flavor) and an extra bottle of kombucha for the white wine. I made this version yesterday, too, and it was also a big hit. Hope these drinks get your summer off to a festive start! Till tomorrow, xo

In India, the menstrual cycle is a highly respected cycle that is an expression of the female connectedness to the cycles of the moon. This cycle regulates the tides, migrations, mating times, and, of course, the twenty-eight day cycle of menstruation. Menses is seen as a natural time of cleansing and rejuvenation, traditionally accompanied by a time of rest or light duty, and some Ayurvedic doctors even comment that our menstrual cycle and monthly cleansing is one of the factors that lead to our generally longer life span (compared to men that is). But ignoring this cycle will often lead to a great number of premenstrual and menstrual complaints. (1) Taoists tradition believe that a woman's energy loss is at its apex when she is releasing blood. As we all know, during our menstruation, we tend to get tired much quicker, feel moody, exhausted, and can become a little short tempered. Women in past traditions knew all this in listening to their bodies, and would gather during their monthly cycles and have time to rest and meditate together.Women in our modern world today however, work all through the month, no matter what. Single successful young women, double-income families, high costs of living, multi-tasking – modern women have learned to ignore their natural rhythms - be it conscious learning or not. Personally, this is what I believe has led to the high instances in womens hormonal problems and all that is associated with them.The crankiness, impatience or annoyance so infamously called Premenstrual Syndrome (PMS), that we may experience in the last two weeks of our cycle, is really more about the feelings we have because we are not flowing with what our body really wants us to do - that is slow down, withdraw from the busyness of the outside world and look after our self, not everybody else.A great website I stumbled across this weekend says -"In your premenstrual week you feel less interested in the outside world and desire quiet time to yourself. If this doesn't happen or isn't possible because of your living arrangements, you may become very edgy, easily upset and in a 'bad mood', this serves its purpose and usually drives others away from you anyway.Often times, the bad moods, so to speak, associated with the end of the cycle are due to the woman knowing that even though she'll be bleeding next week, and would really rather be having sometime to herself to do that, she will have to carry on regardless, looking after everybody else and not herself. If she knew at this time, that next week she was going to have 3 days to herself, to rest, read, write, draw, whatever, her moonlodge, red tent time she wouldn't be cranky, she'd be looking forward to it." (2) What we need to learn to do now is follow our energy. Make listening to our body (and what it wants) a priority, and we'll get much better at following our energy. The problem in our society though is that most women do the absolute opposite - numbing their body's wisdom and trying to fit around everyone else, working long hours, running around the shops, getting up early for boot-camp everyday, and pushing against the exhaustion, hoping to feel like a super hero for "getting it all done". But forever (and likely habitually/unconsciously) going against what our body needs every month only results in more pain, irritability, discomfort, manic moods, and so on. And what most women do not realize is that years of ignoring the natural inward pull of the body during menstruation weakens the libido over time. Once we know the timing of our cycle, the next thing is to make a conscious choice to rest more when our energy is at its lowest ebb. When your body naturally wants to rest, do everything in your power to rest. We are bleeding after all. If you were bleeding from your leg, or had a gash across your back, would you still be forcing yourself to run around, do the groceries, get to work, netball training, and do those extra 100 crunches

Happy weekend, friends. Intense rain seems to have given way to a break in the clouds here on the east coast, so I’ve been enjoying every balmy moment today. I wanted to take a quick break to tell you about a yoga class I took in NYC some time ago. I haven’t been writing about yoga much this year, but it has remained as important as ever to me. I can’t imagine what my post-bacc would have been like without a steady practice to sustain me. You can expect more yoga talk here on the blog in the coming weeks. Let’s start with Laura Olson’s ashtanga class at YogaWorks Soho. Most of the time, I do hot vinyasa or power yoga. But I’ve learned that it’s important–crucial even–to vary the types of yoga and teaching styles I experience. It’s easy to fall into autopilot, and while I do like the familiar nature of yoga sequences, new challenges keep me conscious and nimble. When Laura, who has been a blog reader for a long time, invited me to her ashtanga class in New York a few months ago, I was delighted. I’d only don’t a handful of ashtanga classes at the time, and I’d had a hard time adjusting to the final sequence, with its athletic jump through poses. I was excited to try again. Laura’s class (7am on Tuesday, Thursday and Friday at YogaWorks on Broadway and Grand) is athletic indeed, but Laura guides the class with a calm tone and lots of gentle adjustments. As a newcomer to ashtanga, I was a little worried that I wouldn’t know the sequence well enough, but I had no trouble following along–thanks to Laura’s clear and accessible instruction. (Image courtesy of Jen of PeanutButterRunner, who is an impressive yogi!) At first, I missed my usual vinyasa/power experience–the playful music, the rhythm, the continuity, the feeling that I’m engaged in a dance. Astanga feels, at first, a little strict. But as class went on, I started to appreciate the ordered quality of the led astanga class. I could imagine how repeating the sequence over and over–ultimately reaching a level of familiarity that enables a self-led practice–could feel remarkably liberating and playful, too. And as hopeless as I am at jump throughs, they’re fantastic for strength building. Image source By the end of Laura’s class, I felt much stronger and energized. It was a great way to start my day–almost as great as breakfast at LPQ with Laura after! Laura, for the record, has a blog of her own, as well as a website where she gives offerings of health coaching, branding, or private yoga lessons, which she offers both in NYC and in Woodstock, or via Skype/FaceTime. As someone who has both taken Laura’s class and gotten to know her personally, I can say that she’s generous, kind, thoughtful, and very balanced. Her approach to “healthy living” encompasses body and spirit both, and is very inspiring. If you find yourself in NYC at any point, I recommend checking out Laura’s ashtanga class, and chatting with her after. She’s lovely. I’ll see you tomorrow with a crowd-pleasing drink for summer entertaining! xo

Hello my summer-lovin' friends! I know it's been way too long but thought I'd say hi with a fun giveaway!Do you know Shabby Apple? Well, if you don't, Shabby Apple is an online dress boutique that specializes in vintage and retro dresses. Click here: vintage dresses.But besides vintage dresses, Shabby Apple has various collections of shoes, accessories, skirts, tops, and swimsuits.Here's a sample of what you can shop for:Eye Candy dressTahitian Waters ringCrane topCrane bottomTell me, doesn't this all sound and look lovely? Well, my dears, now's your chance to check them out for real.Shabby Apple is generously offering one person a $50 gift certificate to use towards shopping from their website! All you have to do is enter below by way of Rafflecopter. I'm sorry International friends but this is limited to US residents only.Good luck everyone!?a Rafflecopter giveaway

How to Ruin an Otherwise Ideal Diet – Are You Shooting Yourself in the Foot? The thing about dieting is that for all the professional advice, guidance and research in the world, each and every person trying to shed a few pounds has their own idea of what works. The problem here is that most of these ideas are fundamentally flawed and regardless of all the dedication in the world simply won’t work. Well, some of them might work but then see the weight lost making an appearance once again and bringing along a few additional kilos just for good measure. However, even those that are nigh-on perfect when it comes to the basis and principles of the diet are at risk of shooting themselves in the foot with any number of all-too many diet-killing mistakes. So if it seems like you’re making all the right moves and your self-punishment is getting you nowhere, here are a few points to consider:Poor HydrationThe number-one diet-killer that’s still overlooked by millions across the nation is poor hydration. There isn’t a single process in the body that can work as it should unless the body is given the adequate amount of water each day, which should of course be upped when exercising. Too little water leads to inefficiencies of the digestive system, the heart, the lungs, the skin, the muscles and so on and so forth – all of which stand to put the biggest roadblock imaginable in the progress of an otherwise ideal diet. Eating Too LittleNext up, calorie cutting is very important but this does not mean going from the recommended 2,000/2,500 a day down to say 1,200 straight away. All you’ll do is send your body into a state of shock where it will hold on to ever calorie you put in and find itself unable to function as it should – hence the reason weight-loss will come to a grinding halt. Missing MealsAnd in a similar vein to the above, missing a meal can in most instances be infinitely worse for a weight-loss regime than eating something rather unhealthy. The lack of food sends the body into starvation mode which means that the next meal you eat will be stored almost in its entirety. By contrast, keeping things moving with anything at all rather than a glaring gap is always preferable. Insufficient SleepThere are few that genuinely comprehend how important sleep can be when it comes to losing weight. The body and every single one of its processes is dependent on plenty of sleep in order to function efficiently and healthily, which means that too little sleep slows things down and thus can wreck weight loss efforts. Not Enough MovementAnd finally, most will swear bling that there are making enough effort when it comes to exercising and generally getting up and about, but most are doing no such thing. Sure it makes a difference if you start taking the stairs instead of the lift and walk around the office three times every lunch break, but exercise must be gradually increased in steady increments in order for it to keep having any long-term effects at all. By Lisa MortonLisa Morton has been interested in personal training for a long time and now she shares her fitness findings with the UK public.