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Sarah Lawrence

Fresh and Fabulous in 4 Minutes

Fresh, Fabulous Food in a Flash!  Start to finish on this meal is 4 minutes.  If you have a little extra time to let the mushrooms marinate, all the better… but you can SO do this in a pinch.  No excuses!  Need a fast, fresh and nutritious meal?  I invite you to give this a try! Mushrooms are like superheroes of nutrition.  Studies have shown that even 1 ordinary button mushroom a day can cut your risk of breast cancer by 64%!  SIXTY-FOUR percent!  Couple that mushroom with daily consumption of green tea and you increase the cancer fighting power to between 82% (post-menopausal) and 89% (pre-menopausal).  I say, let MUSHROOM MANIA begin tonight!    Raw marinated mushrooms are an amazing treat.  My first experience with them was trying Mimi Kirk’s recipe for Shitake Skewers in “Live Raw.”  Something magical happens when you marinate.  I think it’s the same magic that we dip into when we rub kale because rubbed, marinated kale is the thing that legends are made of!  In any case, marinating doesn’t have to take more than a few minutes, but if you have 30 minutes to let them sit they do become more flavorful and tender.     Everything you eat should contribute to your health.  Instead of fast food meals that make you feel gross and contribute to disease, choosing nutrient dense, plant strong fast food can do nothing but figure into the future of your health.  Here’s the lowdown on the other nutrient superstars in this meal: Cashews – rich in copper, magnesium, and phosphorus; support heart and bone health Hempseeds – rich in protein and omega 3 fatty acids. Onion – anti-inflammatory, anti-cancer, heart protective Cabbage – cholesterol lowering and cancer preventative Cucumber – anti-inflammatory, heart protective, rich in anti-oxidants Meals like this one come together in a flash in my kitchen.  Here’s how I do it:

1.       Grab glass pie plate and assemble marinade; pour, grate, stir.

2.      Toss pre-sliced mushrooms into the marinade; set aside or start warming.

3.      Slice cabbage/lettuce/bok choy and cucumber; drizzle all with vinegar 

4.      Blitz all ingredients for onion sauce in the Vitamix; 15 seconds and done! 

Gingered Mushrooms with Creamy Onion Sauce, Vinegary Purple Slaw and Cucumbers -- serve with Iced Green Tea and Fresh Berries for Dessert [caption id="attachment_588" align="alignright" width="300"]Raw Veg Bowl Raw Veg Bowl[/caption] Gingered Mushrooms – 4 or 5 servings 3 large Crimini/portobello mushroom caps or 3 cups mushrooms, cleaned and sliced ¼ cup nama shoyu or tamari 1 tsp coconut oil ½ tsp liquid stevia or 1 dried stevia leaf, ground 1 Tbsp grated ginger from a big knob of fresh ginger Mix all ingredients except for mushrooms in a shallow dish that is large enough to hold all the mushrooms.  Once the marinade is combined, toss the mushrooms to coat.  You may need to rub them and turn them quite a bit, but rest assured, there will be enough marinade.  Set the mushrooms into a dehydrator set at 105 for 30 minutes.  If you don’t have a dehydrator, simply boil a pot of water (the pot needs to be small enough to be able to support the mushroom dish without the dish falling into the water); take the pot off the heat and set the mushroom dish on top.  The residual heat from the water will gently warm the mushrooms and encourage them to release quite a bit of liquid.  Once warmed, turn the mushrooms in their own liquid and serve.  Alternatively, just set the mushrooms aside for a few minutes while you slice and prep the remaining bits of the meal.  Creamy Onion Sauce 1 cup water ½ cup cashews ½ cup raw shelled hempseed 2 tsp onion powder salt and pepper to taste Blitz everything in Vitamix or blender until smooth; about 15 seconds. Purple Slaw – per serving ½ cup purple cabbage, sliced thin ½ cup lettuce, bok choy or green cabbage, sliced thin splash of apple cider vinegar or rice wine vinegar Cucumber – per serving 2 small yellow cucumbers or your favorite variety splash of vinegar Assembly: I plated this meal with each component in its own space in the bowl.  The onion sauce was on the side in a tasting cup, which made dipping delightful.  A few slices of fresh avocado and a heap of sliced pickled ginger garnished the center and made every bite that much more heavenly!

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Sarah Lawrence

I Eat Fast Food

Will you believe me when I tell you that I eat fast food?  It’s true!  In fact, I encourage it!  This month I am going to tell you all about it, so stay tuned and check back for all the details.... So, here's my confession:  I love Fast Food!  My fast food is ready in a few minutes and it’s processed… in my vitamix! Pull out your blender or food processor and join me in the kitchen!  Today’s recipe is quick, easy and can’t be beat!... Lemony Summer Soup Talk about a summer dream: Light and lemony, cool and refreshing, quick and clean (because there is no peeling involved!)… it makes mealtime on a hot summer day a real breeze! Because summer veggies are abundant, this recipe is easy to multiply to feed a crowd.  As always, I encourage you to play with your food and flavors and make them your own.  What tastes great to me may not to you, so use my recipe as a springboard if you need to or use it as written if you like the idea! [caption id="attachment_580" align="alignright" width="300"]Lemony Summer Soup Lemony Summer Soup[/caption] You can eat the whole batch for under 200 calories while packing in about 7.5 grams of protein, 11 grams of fiber and tons of nutrients!  Check it out --    Here’s the nutritional lowdown:  Live Enzymes -- You are using raw food power and your body will benefit from live enzyme action as well as unadulterated nutrients.  B Vitamins -- The B-vitamins folate, B6, B1, B2, B3, and choline Vitamins A, C and K – Vitamin C is highest in the Lemon, but Tomato and squash are respectable sources as well! Blood Sugar Stabilizers – Zinc, magnesium, omega-3 fatty acids, Pectin; Fiber (1.5 g per cup of squash) Anti-Oxidants -- lutein and zeaxanthin are in the squash skins, so buy organic and leave the skins on.  The tomato is rich in lycopene, which is implicated in heart and bone health.  The Avocado helps boost the absorption of the lycopene while adding a beautiful creaminess to the soup! Fiber – about 11 grams of fiber in the recipe as written   Kid tip: When introducing new flavors or new foods to children, try presenting things in tiny vessels. I use tasting cups, shot glasses, and amuse bouche spoons to plate the new option on the side of a familiar meal. I say something like, “Since this is a new recipe, I can only spare a taste for each of you. Let me know what you think!” When it goes over well, I pull from the stash and offer a bit more. When it doesn’t, I take notes and engage my kids in the creation process. It’s a win either way! [caption id="attachment_581" align="alignleft" width="300"] Tasting cups for Kids[/caption] Lemony Summer Soup  1 cup yellow squash 1 cup zucchini 1 yellow tomato ¼ of an organic lemon, peel and all ½ clove garlic ½ cup or about ½ of an avocado, pitted and peeled ½ tsp Himalayan Salt basil, thyme or oregano - fresh or dried, optional garnish Cut veg into chunks.  Puree everything in Vitamix or other blender until smooth.  Add a little cool water to thin if desired.   References: National Research Council. "7 Dietary, Functional, and Total Fiber." Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). Washington, DC: The National Academies Press, 2005. P357. Print.

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