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!

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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!

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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!

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RAW RECIPE: Stuffed Pasilla Peppers

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There’s a great recipe in The Art of Raw Living Food book by Doreen Virtue and Jenny Ross.  Their raw tamales are always a really, really B-I-G hit when served to family and friends. (You can hear the echoes of “I can’t believe this is raw?”, right?)

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Today’s raw and living food recipe is my adaptation of their “Sweet Corn Tamales” recipe, in which Pasilla peppers are swapped out for the corn husks (to make tamales), and cashews have been substituted for the  pine nuts to keep the cost of this meal reasonable.

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You can add any toppings you want to your Stuffed Pasilla Peppers.  I’ve plated mine with sliced avocado, homemade salsa, with a sprig of cilantro.  Ole”, I just love the flavors and colors of this fabulous Mexican meal!!!!

RAW RECIPE:  Stuffed Pasilla Peppers

Ingredients:

4 large Pasilla peppers, sliced in half lengthwise, stem & seeds removed

2 Tablespoons extra virgin olive oil

4 cups frozen corn, thawed

2 cups cashews, soaked for 4 hours or overnight

1 Roma tomato

2 gloves garlic

2 Tablespoons chili powder

2 Tablespoons extra-virgin olive oil

Instructions:

Prepare the Pasilla peppers by brushing with a light coating of olive oil, place in a glass dish ( make sure it will fit into your dehydrator) and dehydrate at 105 degrees for about 1 hour to soften peppers.  Prepare the filling by combining the corn and cashews in a food processor and blending until lightly broken down.  Add the tomato, garlic, chili powder and olive oil and process into a thick paste.  Spoon the mixture into the softened Pasilla peppers.  Dehydrate at 145 degrees for 1 hour, then turn down the temperature to 105 degrees for another 5 - 6 hours, until desired texture.  The longer they dehydrate, the drier the filling will get.  When ready to serve, place one or two Stuffed Pasilla Peppers onto an individual serving plate, top with a few slices of avocado, one spoonful of salsa, and a sprig of cilantro.  Ole! 

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

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HAPPY NEW YEAR!

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Dear Raw Food Betsy friends & fans,

2014 begins with some major changes to my business.  I will no longer offer Beginning Chef (Level I) or Advanced Instructors (Level II) classes, teach demonstration classes at New Frontiers market, or host Make It & Eat It Dinner Classes. Additionally, I will no longer publish a monthly eNewsletter.

What I will continue is the Raw Food Betsy blog and website. It is home to a raw food recipe index with more than 150 recipes (and growing). You can  find a raw food recipe by food course (think entree or desserts) or simply type in a food ingredient to get a list of recipes to pop-up which include your specific ingredient.  And, I am pleased to announce plans for improving its printing and recipe sharing features (by email) in the future.

I hope you will continue to be a dedicated Raw Food Betsy friend and fan, read my blog posts, and find my raw food recipes inspiring as you choose to eat well, be well and live good.

Wishing all the best and vibrant health in the New Year,

Betsy Asmus
Raw Food Betsy
betsy@rawfoodbetsy.com
http://rawfoodbetsy.com

RAW RECIPE: Pumpkin Pie Smoothie

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This is a delicious, satisfying, and filling smoothie that you can make as a special Holiday treat. Pumpkin is a winter squash….and because of its hard shell it has long storage periods of one to six months. Maybe you have one still around from your October/November festivities?  (I sometimes shortcut by using a can of organic pumpkin puree.  Just make sure that pumpkin is the only ingredient listed on the label.)  Pumpkins are exceptional sources of carotenes - the richer the color, the richer the concentration.  They are also a very good source of vitamins C, B1, and B6, folic acid, niacin, potassium and dietary fiber. Great nutrition. And, if you sneak in a small amount of flaxseed oil and Maca powder- this recipe rocks in both great taste and nutritional punch - it tastes just like Nana’s pumpkin pie!

RAW RECIPE:  Pumpkin Pie Smoothie

Ingredients:

1 - 2 bananas, frozen

1 cup pumpkin puree

1/2 teaspoon cinnamon, ground

1/4 teaspoon ginger, ground

2 cups almond milk (or other nut milk)

2 Tablespoons flaxseed oil (optional)

1 Tablespoon Maca powder (optional)

Instructions:

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

Makes 2 servings.

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

Looking for more delicious raw food recipes?