RAW RECIPE: Oatmeal with Goji Berries and Cacao Nibs

To Raw Food Betsy:

"I’m an editor at Shape magazine, and I’m writing to see if you’d be open to sharing your recipe for Oatmeal with Goji Berries and Cacao Nibs with our audience. I love this breakfast idea and think it would be a perfect addition to a round up I’m working on about healthy mason jar breakfast recipes.” ~ Assistant Web Editor, Shape.com


Well, yes I was flattered. (How often do you have the opportunity to be featured in the same Shape magazine issue with Jullian Michaels!!!) And, yes, I was more than willing to share my raw food recipe with Shape magazine readers. So yes, I’m excited to tell you about it and share this easy, peesy breakfast recipe with you - again. Here’s the link to Shape’s roundup - http://www.shape.com/healthy-eating/healthy-recipes/make-and-take-mason-jar-breakfasts-busy-mornings/oatmeal-with-goji-berries-and-cacao-nibs

You will find the original recipe post on my Raw Food Betsy blog http://rawfoodbetsy.com/post/36438840776/raw-recipe-oatmeal-with-goji-berries-and-cacao-nibs

RAW RECIPE: Avocado Lime Sauce

A unique blend of avocado and lime, this sauce tastes great on “Raw Mexican” cuisine. A bit more refined than guacamole,  Avocado Lime Sauce is great on raw burritos, tamales, tostadas, tacos, and even as a dressing on your favorite green salad. Ole`!

RAW RECIPE:  Avocado Lime Sauce

Ingredients:

2 ripe Haas avocados

1/2 cup extra-virgin olive oil

1 cup coconut water

2 cloves garlic

2 limes, juiced

1 teaspoon Himalayan salt

1 teaspoon agave

1/4 teaspoon cayenne pepper, or adjust to taste

Instructions:

Add all ingredients into a Vita-Mix blender and blend well until a rich, creamy sauce forms.  Makes 2 cups. 

This sauce will keep in the refrigerator for up to 7 days….if you can make it last that long! 

REMEMBER TO USE 100% ORGANIC, LOCALLY SOURCED PLANT-BASED INGREDIENTS WHENEVER POSSIBLE!

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Photo Credit:  Betsy Asmus 

Recipe Credit:  “The Art of Raw Living Food”, by Doreen Virtue and Jenny Ross, page 91, recipe “Avocado Lime Sauce”

Happy Easter

Happy Easter to all my peeps!

I made these raw macaroon “Bird’s Nest” cookies for my granddaughter using a small handful of spinach leaves to tint the macs a light green. Then I ruined the raw-deliciousness with a few store-bought Coconut M&M’s. (Sometimes just knowing that I’ve increased the nutritional value of our food by making it “almost” raw is good enough - a compromise.) Thankfully this was the only Easter candy in the whole house - so I’m considering the Bird’s Nest Macaroons a success. After all, you don’t have to eat the M&M’s, right?!!!!!

BITES & TIDBITS: Garden Peas

Peas are “green” little orb powerhouses of protein, B vitamins and a variety of minerals. They are also a good source of vitamins C and K and carotene.  But most importantly - garden peas are F-U-N to eat!!!!

My 3 year old granddaughter announced proudly while shucking peas “I’m a good pea-er, right Gramma!”  Absolutely.  (Much laughter.)

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Poppa’s job was to unzip the peas (remove the strings), split them open and pass them to Lyla.  “Don’t take the peas out, Poppa. I’ll do it”

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Lyla was enthralled, picking the peas out of the pod, eating one and putting one into the bowl.

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Of course, Lyla polished off ALL of the peas in the bowl for dinner. “More, please.” It was a super fun way to get her ‘hands-on” with the food she was eating.

Tonight I’ll be making RAW PIZZA for dinner and sprinkling some of those fresh garden peas on top. I’m guessing some of those peas will roll off the table and onto the floor, just like in the “On Top of Spaghetti” song. I’ll post a photo of my pizzas and post a raw pea soup recipe soon.

Peas to you!

RAW RECIPE: Blackberry Kale Smoothie

Green smoothies are an easy way to get more “greens” into your daily nutrition.  And green smoothies taste great!!!!!!

RAW RECIPE:  Blackberry Kale Smoothie

Ingredients:

1 pint blackberries

6 leaves of kale, with stems removed

2 frozen bananas

1 1/2 cups  water (or substitute coconut water to get Nature’s Gatorade post-workout)

Instructions:

Add all ingredients into a Vita-Mix blender and blend until smooth and creamy.

REMEMBER TO USE 100% ORGANIC, LOCALLY SOURCED PLANT-BASED INGREDIENTS WHENEVER POSSIBLE!

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RAW RECIPE: Popeye’s Green Juice

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RAW RECIPE: Popeye’s Green Juice

Ingredients:
1 bunch of spinach
2 cucumbers
4 stalks of celery
1” piece of ginger root
4 carrots (if needed as a sweetener)

Instructions:
Wash and trim all ingredients for juicer preparation. Push spinach, cucumbers, celery and ginger root through juicer. If desired, juice carrots to sweeten. Drink immediately.

BETSY’S NOTE: Green juice is best consumed within 10 minutes of making it. Store leftover green juice in a glass jar fitted with an air-tight lid in the refrigerator. Stored juice will lose nutritional value rapidly due to exposure to air (oxidation) over time, so it is best to make it daily when you are ready to drink your “green goodness of life”.

REMEMBER TO USE 100% ORGANIC, LOCALLY SOURCED PLANT-BASED INGREDIENTS WHENEVER POSSIBLE!

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RAW RECIPE: Mango Berry Smoothie

RAW RECIPE:  Mango Berry Smoothie

Ingredients:

1 frozen banana

1 cup frozen mango

1 cup frozen strawberries

1/2 cup frozen blueberries

1 1/2 cups coconut water

2 small heads of green leaf lettuce

Instructions:

Add all ingredients into a Vita-Mix blender and blend well. Makes approximately 1-1/2 quarts.

REMEMBER TO USE 100% ORGANIC, LOCALLY SOURCED PLANT-BASED INGREDIENTS WHENEVER POSSIBLE!

RAW TIDBITS: Join me for 21 DAYS GREEN e-Program

My dear friend Eva Rawposa is celebrating the opening of her new GREEN CHEF ACADEMY in Brazil - and we get the benefit.  Eva has invited YOU to join her 21 DAYS GREEN e-Program - FREE!  FREE!  FREE!  I’ve set my intention to participate in Eva’s 21 DAYS GREEN e-Program AND to post green juice and green smoothie recipes on my blog with the hope and desire to inspire and support you along the way! I hope you’ll join me on this journey. Set your intention NOW to be conscious, be nourished, be yourself, be bright, be ….GREEN.
21 DAYS GREEN e-Program It’s not too late to jump in. Online program runs from January 18th through February 7, 2014. Register here http://greenchefacademy.com/21-days-green

RAW RECIPE: Apple Parsley Green Juice

RAW RECIPE:  Apple Parsley Green Juice

Ingredients:

3 apples, quartered and cored (no need to peel)

2 bunches of parsley

3 lemons, peeled

2  cucumbers

1 bunch of celery

1 Tablespoon Apple Cider Vinegar (optional, adjust amount to taste)

1/2 teaspoon cayenne powder (optional, adjust amount to taste)

Instructions:

Wash and cut all ingredients to size for your juicer.  Juice all ingredients, except Apple Cider Vinegar and cayenne. Add Apple Cider Vinegar and cayenne to liquid green juice.  Stir well.

REMEMBER TO USE 100% ORGANIC, LOCALLY SOURCED PLANT-BASED INGREDIENTS WHENEVER POSSIBLE!

Looking for more delicious raw food recipes?

RAW RECIPE: Creamy Banana Kale Smoothie

For those of you who have made New Year Resolutions to “lose a few pounds” and may be experimenting with raw food smoothies for the first time - or the tenth time, for that matter - here are the basics of how-to make a nutritious and satisfying “green” smoothie.

(BETSY’S NOTE:  This post is in support of my son’s friend. Eat well, be well, live good Jose!)

First, let’s breakdown the three components of a green smoothie.  First, it has to have something GREEN. Duh! (most often this is a big handful of kale or spinach).  Second, has to have FROZEN BANANAS to give it that thick, rich, creamy deliciousness of a smoothie that you absolutely love.  And finally, it needs some liquid (water, coconut water, coconut milk, carrot or orange juice are some examples) and ice cubes so it will blend up nicely and make errrr, well, a green smoothie.  Everything you add to your green smoothie beyond those three basic ingredients are optional and based upon your taste buds and nutritional needs (pre- or post-workout, weight loss, meal or sweets/dessert replacement).  I love playing with whole food powders - maca, cacao sachi inchi, mesquite and Super Greens - and seeds (Chia, flaxseed, and hemp seed) to rev up the nutritional, and taste, in my green smoothies.

RAW RECIPE:  Creamy Banana Kale Smoothie

Ingredients:

2 cups kale, loosely packed, stems removed

2 bananas, frozen

1 1/2 cup filtered water

1 cup ice cubes

Instructions:

Add all ingredients into a Vita-Mix blender and blend until smooth and creamy.  Add more water, a small amount at a time, to achieve desired consistency.  Makes 2 - 4 servings.

REMEMBER TO USE 100% ORGANIC, LOCALLY SOURCED PLANT-BASED INGREDIENTS WHENEVER POSSIBLE!

Looking for more delicious raw food recipes?

FOOD RULE #8

Avoid food products that make health claims.

Well, if you take that rule literally, that eliminates all but the fresh produce department and some of the bulk food bin sections of the supermarket. True thing that “Super” markets are found only at farmer’s markets and farm stands nowadays.  You won’t find row upon row upon row of packaged cereals, pastas, soups, breads, pastries, frozen foods, dairy, soda, candy at a farmer’s market.  Even your favorite health food market has a profitable middle section in its store which is full of packaged, processed foods.

As Michael Pollan, author of Food Rules: An Eater’s Manual, states in Food Rule #8 above, “for a product to carry a health claim on its package, it must first have a package, so right off the bat it’s more likely to be a processed rather than a whole food.”  With lots of perservatives so it can sit on that shelf. And added coloring and “natural” flavoring so it looks good, since it is d-e-a-d food. It may be profitable for the food company to make, but it’s not good for you no matter WHAT THE FOOD LABEL TOUTS!!!!!!

The healthiest food in the supermarket - the fresh produce - doesn’t boast about its healthfulness because the growers don’t have a budget or the packaging.  “Don’t take the silence of the yams as a sign they have nothing valuable to say about your health.”, quips Pollan.

RAW RECIPE: Bluebird of Happiness Pie

Wild Maine blueberries were used to make this raw-some cashew cream pie.  Blueberries become gelatinous when blended (like flaxseed or Chia seed) and help the pie to set up properly.  You can get fancy, as Amber Crawley Shea does with her “Blueberry Dream Pie” recipe in her Practically Raw Desserts book, swirling the cashew cream and blueberry cream, or you can just throw ‘em in the blender to make this beautifully-hued Bluebird of Happiness Pie (photo below). 

RAW RECIPE:  Bluebird of Happiness Pie

Crust Ingredients: 

1 1/2 cups nuts (any ratio and combination of walnuts, pecans, almonds, macadamia nuts will do)

1/4 teaspoon Himalayan salt

3/4 cup dates, pitted

Crust Instructions:

Combine the nuts with the salt in a food processor equipped with a “S” blade and pulse until the nuts are finely ground.  Add the dates a few at a time and pulse until well-incorporated.  You want  the crust mixture crumbly but also sticky.  Transfer the crust mixture into a 9-inch pie plate lined with plastic wrap (for easy slice removal).  Press the crust firmly and evenly into the sides and bottom of the pie plate.  Place the pie plate in the refrigerator while preparing the pie filling.

Filling Ingredients:

1 cup cashews, soaked for 4 hours to overnight, and drained

2 Tablespoons coconut oil, melted

1 Tablespoon lemon juice

1 Tablespoon coconut nectar (or substitute agave syrup)

1/2 teaspoon vanilla extract

1/4 teaspoon sea salt

1 - 10 ounce package frozen wild blueberries, thawed and drained

Filling Instructions:

Combine all of the filling ingredients in a Vita-Mix blender and blend until completely smooth.  Remove the pie plate from the refrigerator and pour the blueberry filling from the blender into the crust. Smooth the filling into the pie plan and gently tap the pan on the counter to remove any air bubbles.  Chill the pie in the freezer for 4 hours or in the refrigerator overnight to allow the filling to set.  Serve cold. Store any leftovers in the refrigerator, using plastic wrap to cover the pie.

REMEMBER TO USE 100% ORGANIC, LOCALLY SOURCED PLANT-BASED INGREDIENTS WHENEVER POSSIBLE!

Looking for more delicious raw food recipes?