2 minute meditation (1) A-B-C dough (1) adzuki (1) agar agar (1) allergy friendly (1) almond (9) almond cream (1) alternative (2) amaranth (4) anti-inflammatory (1) apple (6) apricot (1) arugula (3) attitidude (1) avocado (8) banana (12) barbeque (1) bbq (1) beans (12) beautiful food (1) beet (5) beet smoothie (1) beets (1) Berry (15) besan (1) biscotti (1) black bean (3) black bean soup (1) blackberry (1) blueberry (1) blueberry pie (1) Bob's Red Mill (1) body (1) bok choy (2) Breakfast (16) broth (1) brown rice noodle (1) brownie bites (1) buckwheat (2) bumper crop (1) butternut squash soup (1) cabbage (2) cacao (1) carrot (11) Cashew (13) cashew cream (1) cast iron cooking (1) cauliflower (3) cauliflower pizza (1) celery (3) Chai (4) chard (1) cherry (2) chia (7) chickpea (7) chickpea flour (1) chilled soup (1) chocolate (6) chocolate cookie (1) chocolate pudding (1) chocolate smoothie (1) chowder (1) cilantro (1) cinnamon rolls (1) Citrus (5) cleanse (1) Coconut (14) coconut crust (1) coconut curry (2) coconut oil (1) cold peanut noodle (1) cold sesame noodle (1) confession (1) cookie (7) corn (1) crazysexyjuice (1) creamy (3) creamy dressing (1) creamy soup (1) creamy vinegar dressing (1) crisp (1) crockpot (1) crunchy (1) crust (2) cucumber (7) cucumber salad (1) cumin (3) curry (2) dairy free (5) dairy free creamy dressing (1) dairy free curry (1) Daiya (1) dandelion (2) date (1) dates (15) daylily (1) daylily recipes (1) delicata squash (1) dessert (8) detox (8) detox juice (1) detox smoothie (1) diabetes (1) diet (1) dill (1) Dinner (23) dip (1) DIY (2) double rainbow (1) Dr. Fuhrman (1) dressing (3) Easter (1) easy (5) Eat to Live (2) Edible Flowers (1) egg roll (1) eggplant (1) exclusive (1) falafel (1) Family Friendly (63) fast food (2) fiber (1) fiber for kids (1) fiber rich (1) flatbread (2) flax (4) fresh (2) Fruit (3) fruit smoothie (1) garbanzo (2) garden fresh (1) garlic (2) German (1) ginger (1) glow (1) gluten free (81) gluten free crust (1) gluten free Easter (1) gluten free pie (1) gluten free pizza (2) gluten free smoothie (1) gluten free vegan (2) glycemic (1) Goji (3) golden flaxseed (1) GOMBBS (1) GOMBS (1) grapefruit (1) greek (2) greek spinach (1) Green Pepper (4) green smoothie (3) hangover (1) healing (1) health (1) healthy (1) hemp (3) hemp sauce (1) hempseed (4) hempseed pizza (1) herbed gluten free tart shells (1) high protein (1) Holiday (1) holistic (1) homemade (1) ice cream (2) Indian (3) insulin (1) intention (1) Japan (1) Juice (3) kale (15) kid friendly (6) kid pleaser (2) lemon (16) lemon bar (2) lentil (7) lentil ragout (1) life (1) lime (1) list (1) liver (1) lucuma (1) lunch (13) luscious (1) macaroon (1) macrobiotic (1) maifun (1) mango (1) marinated mushrooms (1) meditation (1) Mexican (1) milk (1) millet (5) mint salad (1) miso (1) mushroom (10) Musing (2) naan (1) no bake (2) non-dairy (1) Noodles (1) nori (1) nourishment (1) nut-free (1) nutella (1) nutrition (3) nutritional yeast (1) Nuts (16) oat fiber (1) oats (3) oil free (1) oil pulling (1) olive (1) onion (3) orange (3) pad thai (1) palak paneer (1) pancakes (1) papaya (1) parsley (1) party (1) peach (2) peanut butter (1) peanut sauce (1) pecans (1) pepper (2) perspective (1) pesto (2) pierogi (1) pineapple (1) Pizza (3) plant strong nutrition (1) plum (1) polenta (1) Polish (1) pomegranate barbeque sauce (1) pomegranate molasses (1) pot pie (2) potassium (1) potluck (1) probiotics in smoothie (1) program (1) protein (1) psoriasis (1) psoriatic arthritis (1) PSY (1) pudding (1) quick (4) quick nut cheese (1) quinoa (6) raspberry barbeque sauce (1) raspberry salad (1) raw (27) raw juice (1) raw lemon bar (1) raw nori (1) raw peanut noodle (1) raw sesame noodle (1) real food (1) retreat (1) rice (4) rice noodle (1) rice paper (2) roasted pepper (1) roasted tomato (1) romaine (1) Salad (13) salsa (1) salsa verde (1) Saturday Strategy (1) sauce (7) school lunch reform (1) selenium (1) self care (1) shortbread (1) sleep (1) sloppy (2) sloppy joe (1) smoked black bean soup (1) smoked paprika (3) smoothie (12) snack (13) socca (2) solution (2) Sorghum (2) soup (13) spanakopita (2) spice (8) spicy (11) spinach (9) spread (1) Spring (3) squash (1) strawberry bar (1) strawberry date bar (1) stress (1) sugar (1) sugar free (1) summer (1) sunflower seeds (1) supplements (1) sushi (1) sushi rice (1) sweet (2) sweet potato curry (1) taco (1) tamarind (1) taquito (1) tart shells (1) tasty (1) teff (3) Thai (1) thrive (1) thyroid (1) toasted nori (1) tofu (5) tomatillo (1) tomato (17) tomato sauce (1) treat (1) turmeric (1) vegan (62) vegan chowder (1) vegan dessert (1) vegan Easter (1) vegan ice cream (1) vegan juice (1) vegan protein (1) vegan salted caramel sauce (1) vegan smoothie (1) Vegan Som Tum (1) vegan sushi (1) vegetable (1) vegetarian (2) veggie burger (1) versatile dough (1) video (1) vinegar dressing (1) Vitamix (1) vodka sauce (1) walnut (1) walnuts (1) wasabi (1) weightloss (1) whole food (2) whole food dressing (1) whole grain (1) World Flavors (3) yummy (1) zest (1) zucchini (3)

Warm Banana Bedtime Smoothie

This is just one of those comforting cups that makes the world a little better.  Truth.  It takes about 10 seconds to mix up, so there's no excuse for not giving it a go at the end of a busy day.  I whip it together about an hour before I want to hit the sack.  The ingredients work together to ease your transition into sleep.  It's a beautiful thing.  

Here's the WHY behind the ingredients:

❤️Banana contains an amino acid called tryptophan that helps raise serotonin levels. Serotonin helps to regulate sleep. Bananas also contain magnesium and potassium which are natural muscle relaxants.

❤️Blackstrap molasses contains sleep supportive calcium, magnesium and B-6. The high glucose content boosts higher tryptophan levels(supporting serotonin and making you feel tired.)

❤️Coconut milk contains healthy fat that help coax sound sleep by supporting satiety and balanced blood sugar.

❤️Turmeric reduces inflammation and supports brain, joint and liver health

❤️Ginger is a natural anti-inflammatory that can help relieve aches and pains. For sleep, it’s the melatonin content that seals the deal!

❤️Nutmeg is a natural relaxant in small doses.

Try it yourself:

Blend until smooth (and even a little warm, if you like)
1 peeled banana
1 Tablespoon Blackstrap Molasses
1 cup coconut milk
1 teaspoon ground turmeric or 1/2 inch piece of fresh turmeric root
1/2 teaspoon ground ginger or 1/4 inch piece of fresh, peeled ginger root
dash of ground nutmeg.

Jump over to Instagram for a pic.
For more ideas on bedtime drinks, check out my article on Fitlife!

Sarah Lawrence

Simple Detox Recipes ~ because I love you <3

Special Waves and Warm Welcome to all you new Blog followers!  So glad to have you here.  I can't wait to hear from you and get to know you.  Please join me over on Facebook too --- click the link on the right side of this post.  I just can't get enough of all you lovelies!  xoxo ********** So, last week I completed a 10 Day Detox with a great group of people.  I designed the Detox to be gentle by reducing stimulants like caffeine and sugar before cutting them out, then using a clean dietary approach to support the body’s natural detox pathways.  Gotta tell ya… my Detoxers were ROCKSTARS!  Most lost 4 pounds during the 10 days and one SuperStar dropped 7 pounds and was absolutely glowing.  I confess that I feel a bit guilty to have kept the 10 Day Detox on the hush, but I’m ready to share a secret with you --- (you’re truly the first to know!)  --- On March 4th I am launching my next program:  “10 Weeks to a Healthier You!”  Because I work really closely with my clients, I am only opening 15 spots in this exclusive program.  I will be accepting applications from people who are ready to make some healthy habits a reality, so if this is you, be on the lookout for an update with all the deets tomorrow.  I have great bonuses and goodies for all you Early Birds who want to jump right in!  Just think --- you can be on your way to achieving any of your New Year’s weight loss resolutions in time for Mother’s Day!  Build on the momentum of love from Valentine’s Day and give yourself this gift.  Promise I’ll be back tomorrow with more so you can get in on the goodness.  (You’re totally worth it!) Phew!  Now that I’ve let my secret slip, I feel much better!  (Here’s the song in my head --- “I’m so excited, and I just can’t hide it…”)  Back to business ~ I meant to post and share the love before Valentine’s Day, but life got busy with classroom parties and lots of valentines to prepare.  I want all of you to feel the love so this post is a host of pics and recipes from the detox.   Simple meals make me happy and keep me healthy and they can do the same for you!  Foods that support detoxification are tasty, colorful and filling, but don’t take my word for it… try it yourself and let me know what you think!   Breakfast = Breaking the Fast Liquid nutrition in the form of smoothies and juices is a fabulous way to FLOOD your cells with nutritional love! Mixed Berry Blast 1 cup frozen mixed berries 1 frozen banana 3 kale leaves, stems removed A big handful or two of baby spinach, washed (go for two cause you're a rockstar!) 1 - 1½ cups almond milk Put everything in the Vitamix or blender and whiz 050until quite smooth. My Beeting Heart Juice 1 large organic beet, scrubbed 1 large organic cucumber 3 kale leaves, stems removed 6 swiss chard leaves, stems removed 3 large carrots, peeled 1 red apple Cut all the veg in pieces that will fit in your juicer.  Juice according to your juicers directions or blend in a Vitamix and strain using a nutmilk bag or several layers of cheesecloth. [caption id="attachment_706" align="alignleft" width="256"]Juice shots for my boys and the pint glass for me! Juice shots for my boys and the pint glass for me![/caption]   043 [caption id="attachment_705" align="alignright" width="300"]Juicy Smiles from my 6 year old! Juicy Smiles from my 6 year old![/caption] Mid-day and Evening Meals Go for 80% raw and 20 % cooked whole foods for your lunch and dinner meals.  Raw foods provide live enzymes and accessible nutrients.  Cooked whole foods provide the comfort of warmth and variety in texture. Simple Salad for 4 8 cups of mixed salad greens (mesculin greens, kale, romaine, spinach, chard, frisee, red or green leaf lettuce, butter lettuce, endive, mustard greens, beet greens, dandelion greens) 4 cup diced veg of your choice (tomatoes, cucumber, pepper, red or green onion, celery, carrot, mushroom, beet) 1 diced avocado 1/4 cup of hemp seeds, flax seeds, chia seeds or sesame seeds ¼ cup chopped cashew, almond or brazil nuts ¼ cup fresh herbs (dill, basil, cilantro, parsley, mix of thyme/oregano, mint) 2 cups mixed fresh fruit (optional, but great for variety) The possibilities with salad are never ending.  I use a variety of greens for lots of color and texture. Family Friendly tips: 
  1. Let you kids choose the veggies and fruits for the salad. 
  2. Once your greens are washed have your kiddos tear the leaves into fork friendly pieces.
  3. Fill it up!  We have a large oval platter that is great for serving salad family style.  How much salad do you need?  It is really easy to judge once you’ve served salad family style a few times because you will be able to eye-ball it based on your experience.  I know that if we fill up the platter with greens, pile on the veg and add the toppings that the whole thing will go… so all I need to say is “Fill it up” and my people can have fun while practicing a healthy habit.
  4. Let your kids serve themselves if they are old enough to manage a fork.  It’s a life skill.  I find that my kids take what they need and it’s usually more than I would have put on their plates. 
  5. Pour on the props!  Praising the kiddos (and any reluctant adults at the table) is a great way to ensure that they will feel good about making healthy choices.  Praise builds confidence, so when they try a new combo, give them credit and ask them how things taste and if they would make the same salad again.
*** Just think, it’s as easy as P-I-E ~ Praise Involve Encourage! [caption id="attachment_704" align="alignleft" width="640"]Simple Salad for 4 Simple Salad for 4[/caption] [caption id="attachment_711" align="alignleft" width="640"]Simple Salad for 4 with Beet Hearts and berries Simple Salad for 4 with Beet Hearts and berries[/caption] Raw Bowl with Beans 1 cup raw mushrooms, sliced 2 cups kale or spinach, stems removed and leaves sliced into strips ¾ cup raw sauerkraut (homemade or one like Bubbies) 1 cup cooked beans of your choice (homemade is great; no sugar if using canned beans) 040 Triple Nut Veg Burger 1 large onion, quartered 2 stalks celery, quartered 1 clove garlic 1/2 cup almonds 1/2 cup cashews 1/2 cup walnuts ½ cup hemp seeds 1 bunch parsley, stems removed 2 slices gluten free, dairy free millet bread or GFV breadcrumbs ¼ cup nutritional yeast 1/2 tsp sea salt ½ tsp freshly ground black pepper 1/3 cup lemon juice ½ cup white beans (optional, makes patties a firmer texture) Put onion, celery, garlic, nuts, seeds and parsley into your food processor and pulse until everything is fine but not a paste.  Tear the GFV bread into pieces or add the breadcrumbs, nutritional yeast, salt and pepper and pulse again.  Add lemon juice a little at a time to get the mixture to a consistency that you can shape into patties. Heat a cast iron skillet (or your favorite skillet) and place ½ cup size patties on until one side is golden, then flip.  Serve. An alternative to cooking these bad boys is to shape them and pop them into your dehydrator.  The flavor remains bright and the texture becomes much firmer than what you get in the skillet, even with the bean option.  I like the non bean burger, dehydrated and crumbled into lettuce leaves with salsa for a tasty taco like yum. ***Depending on the size of your veggies you should get at least 6 patties, likely a few more. [caption id="attachment_712" align="alignleft" width="640"]Triple Nut Veg Burger Triple Nut Veg Burger[/caption] Tomato Vegetable Soup  ~ you may want to double this one and freeze half 1 tablespoon extra virgin olive oil 1 cup chopped red onion ¼ teaspoon sea salt 2 cloves garlic, minced 1 cup shredded carrot 1 cup chopped celery 1 24-ounce jar diced tomatoes or 2 lbs fresh tomatoes, diced 5 cups low-sodium vegetable stock (gluten free) 2 cups cooked white beans, drained and rinsed ½ tsp freshly ground black pepper ½ tsp cayenne, chipotle or smoked paprika (optional) fresh parsley leaves, garnish Heat oil in a soup pot over medium heat.  Add garlic and onion and sauté for a few minutes.  Add the remaining ingredients and bring to a simmer.  Cover and cook for 15 minutes.  Sprinkle with parsley just before serving. 026

Sarah Lawrence

Quick and easy

The theme for me on this crisp Fall day was "quick and easy." Breakfast was cucumber, kale, apple and ginger juice. 3 minutes, alive and an easy way to open the day. image Lunch was a bowl full of baby greens topped with warm miso broth, carrots, mushrooms, and scallions.  Made this bowl brilliant by adding a twirl of pickled ginger.  Using warm broth is one way to stay high raw without giving up the comfort of warm foods. image Dinner was leftover miso soup. Felt like a sweet treat so I ran with some ChocolateCoveredKatie inspiration and whipped together a banana, a tablespoon of peanut butter and a few drops of liquid stevia in the vitamix until smooth. Topped the fluffy mousse with a sprinkle of coconut and a bit of raw cacao powder. (CCK made her concoction in a big batch, froze it and used it as a pie filling... definitely an idea for a day when I've got the time to pre-plan!) image Spent maybe 15 minutes prepping/cooking today.  Eating well doesn't have to take a lot of work. What are your favorite quick meals?

Sarah Lawrence

Blueberry Pie, Oh My!

With a few pounds of beautiful blueberries left from our first haul of the season, it was high time to make a great blueberry dessert.  What I love about blueberries is that they are such nutrition powerhouses yet they taste fabulous too.  My kids gobbled their servings while I got the satisfaction of knowing that they got a hefty dose of healthy, whole food based fiber, omega 3’s, protein, good fats, vitamin K, Vitamin C, manganese, Anthocyanins and a host of other impressive phytonutients.     And even though my little people know that the things we eat we eat with health in mind, things like this blueberry pie still feel and taste like a treat.  This recipe yields 4-6 servings, is quick to prepare and easy to assemble.  Kid rating was 4 enthusiastic thumbs up.  Drop me a comment and let me know what YOU think!  Image Raw Blueberry Pie Crust: ½ cup cashews or almonds 4 medool dates, pitted ½ cup coconut flakes In Vitamix or food processor, pulse these ingredients until they form a coarse meal. Transfer to a small bowl if making individual servings, or press mixture into bottom of an 8x8 inch pan. Filling: ¼ cup chia seeds 4 cups blueberries (divided, 2 cup + 2 cups) Stevia – 10 drops of liquid stevia or ¼ tsp stevia powder Using Vitamix or other blender, blend chia, 2 cups of berries and stevia until smooth. Add 2 cups of blueberries.  Stir to combine. If you’re making individual portions, start with 1 Tbsp of the crust mixture.  Pat that down on the bottom of your plate or bowl.  Top it with a few spoons of the blueberry mixture and then sprinkle a bit of the crust mix on top. If you’re making a pan, spread the berry mixture over the crust that you pressed into the 8x8 pan earlier. Either way, let everything set up for about 10 minutes in the refrigerator before serving. Note: the blueberry mixture will turn an earthy blue when exposed to the air, so try to work quickly if the darker blue doesn’t appeal to you!

Sarah Lawrence

Eating Something Beautiful

The summer garden is a phenomenal source of inspiration.  Besides the gorgeous heirloom tomatoes, zukes, cukes, squash and herbs are a few major beauties that you might not consider putting on your plate. If you haven’t tried them already or didn’t know you could, I’d like to introduce you to the common daylily.  The plant I’m talking about is the one that grows in great clumps by rambling New England stone walls.  It’s the one that has clusters of creamy orange blooms atop tall stems.  We’re not talking Easter Lily or any other lily variety --- some are quite toxic.  If you’re not sure about the plant growing in your garden or in the wild, DON’T eat it.  But if you you’re your stuff and you want to try something new, read on!  Daylily flower buds and blooms are edible raw and are also lovely steamed or sautéed.  To prep them requires a check check for bugs, a pinch and a turn to remove the cluster of stamens/pistols from the center of the blossom and a moments pause to take in their beauty before you devour them!  Now, the stems and tubers are also edible, but we’re going to save those for another day because I’m not digging up these pretties while they’re putting on such a great show!  Honestly, I don't want you to go digging up your daylilies right now either... let them live... they won't mind you pinching a few buds and blossoms.  I think it's quite a tribute to their single day showcase to enjoy the beauty of the bloom and them use it to nourish your body. Much like squash blossoms, daylily blossoms kind of beg to be stuffed.  So whether you spoon a dollop of something sweet or savory into the center of the blossom and eat it like a popper, you won't be disappointed.  Talk about a stunning nibble for a party!  Now if you're not into the totally ladylike feat it takes to eat a popper you can opt for a fork friendly option by removing the petals and peppering a salad with the tender bites or take your cues from the Asian origins of the Daylily by steaming or sautéing the buds.  One thing is for sure:  You will elevate your meal by using this simple, stunning, surprisingly flavorful flower.  I really hope you'll post a note for me if you try these or are inspired by the idea!   Daylily Poppers [caption id="attachment_598" align="alignleft" width="300"]filled daylilies filled daylilies[/caption] Fresh picked daylily flowers, stamens removed 1 cup corn ½ cup cashews 3 stevia leaves or 1 date ¼ cup lemon juice ½ cup blueberries (optional add in) Put corn, cashews, stevia leaves, lemon juice and berries into Vitamix and blitz until smooth.  You can make the corn base first, remove a bit of that and then blend in the blueberries for a 2nd flavor profile.   Spoon about 1 tsp of the mixture into the cleaned hollow of the flower.  Top with a fresh berry. [caption id="attachment_599" align="alignright" width="300"]Daylily Poppers Daylily Poppers[/caption] To eat, fold the petals up like you’re closing a purse and pop the bite right in your mouth.  These are a beautiful appetizer or dessert.  The filling possibilities are just about endless.  Think about a no bake cheesecake filling, or a lemon mousse… instead of going the sweet route with the stevia, omit it and add ½ cup of chopped scallions or dill for a great onion cream cheese mixture.  Peppery mock tuna salad makes a lovely bite as well.    This light, colorful salad is an amazing way to nourish the body.  The basil and oregano really make the dish come alive.  All garden fresh or grown in the yard, takes about 1 minute to put together and it’s just vibrantly yum… in my book, it doesn’t get much better than this! Colorful Daylily SaladColorful Daylily Salad 1 or 2 kale leaves, minced a few leaves of basil, minced sprig oregano, leaves plucked off stem 2 daylilies, petals minced 2 small yellow cucumbers, diced 1 cup blueberries Toss all ingredients together and serve.

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!

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.

Sarah Lawrence

Taco Bell Peppers with Spicy NutMeat

[caption id="attachment_568" align="alignleft" width="300"]Taco Bell Peppers with Raw Nut Meat Taco Bell Peppers with Raw Nut Meat[/caption] About 90% of what I eat is raw food. Not only do I find meal prep quick and easy, but tasty too! Try a few bites of my Taco Bell and you’ll see! Walnuts are a meaty nut and while there are a ton of raw taco filling recipes out there, I've come to rely on my concoction that blends walnuts and portobellos with a great texture and satisfying flavor. Taco Bell Peppers with Spicy NutMeat A few crisp Bell Peppers, your choice of color Avocado, sliced greens of your choice tomato, sliced or cubed Salsa, fresh or purchased (optional) NutMeat Ingredients: 1 cup walnuts 1 portobello mushroom cap, black gills removed; minced ½-1 tsp chipotle chile powder (adjust to suit your taste) 1 tsp cumin 1/2 tsp olive oil 1 Tbsp Bragg’s Liquid Amino’s Pulse all of the NutMeat ingredients in your food processor until mixture resembles ground meat. It only takes a few pulses. Alternatively, you can put the nuts in a plastic bag and crush them by bashing them with a fairly solid can (I use canned tomato for this) or roll over the bag with your rolling pin. You can also use a chefs knife and mince the nuts and mushroom by hand. Using hand methods will take a bit longer and will yield a slightly uneven texture, but the taste will be the same once you mix all the ingredients together. When I made this using hand skills, I used my mortar and pestle to grind the spices into a small amount of the nuts and then mixed everything. The smaller the mushroom bits, the more the mixture will resemble ground meat --- texture does make a difference, especially when you are introducing a raw food as a substitute for something as familiar as taco meat! Set the nut mixture aside while you clean and prep the peppers. This step involves nothing more than washing your produce, slicing off the green stem portion and cleaning out the seeds with your hands. For portioning the peppers I used, I found that 3 segments worked, but you will need to gauge that with your peppers since some peppers have 4 lobes and some 3. Work with the natural segmentation of your pepper and make slices that will become the vessel for your tacos. Prepare your remaining veggies and then assemble by laying down some greens in the cavity of the pepper shells. I go greens, salsa, avocado, tomato, nut meat… repeat, plate and eat! If you want an easy variation that is not raw, consider adding some cooked black beans on top of the nut meat. Equally tasty and a nice transition into a high raw meal.

Sarah Lawrence

No Bake Strawberry Crumb Bars (gluten free, dairy free, vegan)

[caption id="attachment_557" align="alignright" width="300" caption="No Bake Strawberry Crumb Bars"]No Bake Strawberry Crumb Bars[/caption] Inspired by a picture I saw on Pinterest of some tasty looking Strawberry Crumb Bars, I thought it would be fun to make a gluten free, high raw version for my family.  Basic date-nut bar mixture combined with homemade gluten free granola, topped with strawberries mascerated with chia seeds to help them form a firm raw layer, then topped with crumbs from the bar base.  Quick prep, a little time to chill and we were in dessert bliss.     Want a totally raw version? Omit the granola and increase the nuts to 1 cup. The bars will be thinner, but no less tasty!  No Bake Strawberry Crumb Bars 1 ½ cups pitted medool dates(about ¾ lb) ½ cup raw cashew nuts (see note) 1 cup gluten free granola or ¾ cup gluten free quick cooking oats (Bob’s Red Mill) 1 Tbsp coconut oil ½ of a banana (about ½ cup) 1 cup organic strawberries, greens removed 1 Tbsp chia seeds *Note: pecans, walnuts and macademias should also work, but they have much stronger nut flavor.  I chose cashews for their mild, creamy flavor. Place dates, nuts, granola and coconut oil in your trusty food processor and whiz until everything is uniform in size.  You’ll get something that looks like crumbs. Remove 1 cup of this crumb mixture and set it aside. Add the banana to the mixture remaining in the food processor and pulse a few times until you get a ball of dough.  This is your crumb bar base. Line your pan of choice with a piece of plastic wrap or parchment paper.  Put the base mixture into this pan, press it to the edges and flatten it with your fingers to get an even surface.  Doesn’t need to be perfect and you totally get to lick your fingers when you’re done! Put your food processor bowl back onto the base with the blade (you don’t even need to clean it! SCORE!) The strawberries and chia get a turn in the bowl now until you have an almost smooth, but somewhat chunky strawberry mash.  Remove the blade from the bowl and use a spoon or spatula to scrape the sides and all around the bowl to ensure that those gorgeous little chia seeds are incorporated.   Spoon the strawberry chia mixture over the crumb base that you’ve already got in the pan.  Spread it out so it covers that first layer. Now, take the reserved crumb mixture and sprinkle it over the strawberry chia layer.  All that’s left to do is put the whole pan in the fridge and give it a chance to firm up so you can slice it.  I usually give mine an hour or more to chill.  You can leave it overnight and even up to a few days if you’re making a batch in advance of a party or for snacks, etc. To serve, I take the edges of the plastic wrap or parchment and loosen the whole bar.  I wiggle it out of the pan in an air lift fashion and put the slab onto my cutting board where I decide on what size to make my servings.  We like smallish squares or dainty rectanglular pieces, but you can cut into whatever size your heart desires.  You could even go right at the thing with a fork...  It’s all good!  Not quite firm enough to pick up with your fingers.... freeze them if you want something that is finger friendly.  Going the frozen route also limits your serving window to about 30 minutes from the time you plate them.  Otherwise, it's forks all around! No matter which way you make them, Enjoy!

Sarah Lawrence

GFV Peanut Noodles, Three Ways

Um, YUM!  Peanut noodles are a favorite in our house.  They taste great for a filling lunch or light dinner and pair nicely with a salad.  Super easy to adapt if you need an allergy friendly recipe --- sub sunflower seed butter for the peanut if necessary; omit the sesame seeds and substitute coconut oil or olive oil for sesame conscious cooking.  We’ve made it all different ways and have loved every version.  These noodles can stand up to a fair amount of veggies and even torn kale or other leafy greens.  If you want to give that a go just massage the greens with a bit of the dressing before you toss everything together and they will soften nicely.  The combination version is on my go-to list because it makes a HUGE plate of veggiful noodles that are great for lunch on another day.  I love the ease of these and hope you will too! [caption id="attachment_549" align="alignright" width="300" caption="GFV Peanut Noodles, 3 ways"]GFV Peanut Noodles, 3 ways[/caption] Peanut Noodles, Three Ways 3 large cucumbers, julienned or made into ribbons using julienne slicer 3 large carrots, same prep as cucumber 2 red peppers, sliced very thin (sub any color pepper) 6 asparagus stalks, sliced thinly on the diagonal (optional) 3 or 4 green onions, sliced into ribbons or rounds 8 oz pea shoots or other sprouts 1 green papaya, peeled, seeded and julienned (optional) 1 pkg Rice Noodles (I used 8.8 oz King Soba Pumpkin, Ginger and Rice Noodles) [caption id="attachment_550" align="alignleft" width="300" caption="King Soba Pumpkin, Ginger Rice Noodles"]King Soba Pumpkin, Ginger Rice Noodles[/caption] 2 Tbsp sesame oil 2 Tbsp Bragg’s Amino Acids or Tamari ¼ cup lime juice ¼ cup chunky peanut butter, Sunflower Seed Butter or Soynut butter 1 Tbsp finely grated ginger 1 clove garlic, minced or pressed ¼ cup cilantro, ripped or minced ¼ cup thai basil, ripped or minced (optional) 1 sprig of mint, ripped or minced (optional) 1 tsp sriarcha or ½ tsp chipotle chili powder (optional – adjust according to the level of heat you prefer) Sesame seeds for garnish For all versions: Start by combining sesame oil, Bragg’s/Tamari, lime juice, nut/seed butter, ginger, garlic, chili and herbal greens.  Whisk or stir to combine, then set aside. Version 1: (RAW) Make thin julienned strips of your veggies using a great knife, mandoline or a julienne peeler.  Massage dressing into the veggies and set aside for 10 minutes for flavors to combine before eating. Version 2: (NOODLE) Prepare rice noodles according to package directions.  The King Soba noodles I used cook in about 5 minutes. Once noodles are cooked and drained, toss them with the dressing and enjoy. Version 3: (COMBINATION) Prepare veggies as you would for the raw version.  Prepare the rice noodles as you would for the noodle version.  Cool the noodles by rinsing under cold water while they are draining in the colander.  Toss raw veggies with noodles and sauce.  Make sure everything gets coated.  Enjoy!