TAKING ROOT V

The raw-vegan diet is blossoming throughout the U.S. The reason being people purchase more locally grown vegetarian foods to not only improve their personal health but also the health of the planet.

It’s similar to a vegan diet in that meat and dairy are excluded. However, those on this diet feel all food should be eaten raw. When food is cooked, they say, it loses essential vitamins and minerals, depriving the body of adequate nutrition.

Some of the more popular food items on this diet include fruits, vegetables, sprouted grains, legumes, seeds, nuts, and fresh juices.

Raw-vegan enthusiasts tout the health benefits of this diet. Those include:

• By eliminating meats and dairy products, you’ll greatly reduce the amount of saturated fats you consume. This is beneficial to cardiovascular health.

• A study in Britain indicated that a rawvegan diet reduces the risk for heart disease and Type 2 diabetes.

• Studies published in peer-reviewed journals indicate that obesity is less common in people who adhere to a plant-based diet.

• Vegans often report fewer allergy symptoms such as runny noses and congestion. They attribute this to eliminating meat, dairy, and eggs.

• They also report having healthier skin thanks to the high amount of vitamins A and E consumed in a rawvegan diet.

Sources: nursingdegree.net/blog/19/57health-benefits-of-going-vegan/ scienceblog.com/8879/high-carbvegan-diet-causes-major-weightloss/#CGsogXxuCpAtQusi.97

The Raw Truth

What to be aware of when you’re eating raw food:

• Buckwheat—this can be toxic when consumed raw because it contains fagopyrin, which can cause photosensitivity and skin problems.

• Apricot kernels—they contain amygdalin, which contains cyanide.

• Raw meat—it contains bacteria, viruses, and parasites.

• Milk—when raw contains Mycobacteria bovis, which can cause tuberculosis.

• Raw eggs—salmonella are present in some eggs.

Source: medicalnewstoday.com/ articles/7381.php

Cauliflower And Broccoli Tots

Ingredients

2 slices soft whole wheat sandwich bread, torn into bits

1 1/2 cups small cauliflower florets and chopped peeled stems

1 1/2 cups small broccoli florets and chopped peeled stems

1 egg or 1 flax egg*

1/2 teaspoon coarse sea salt

Directions

Preheat the oven to 400°F. Line a baking sheet with parchment paper. Place bread in a small bowl, add 1/2 cup water and let soak for at least 15 minutes. Bring a medium pot filled two-thirds with water to a boil. Add cauliflower and broccoli and return to a boil, then boil for 1 minute. Immediately drain and cool vegetables under cold running water. Drain well. Wrap vegetables in a kitchen towel or paper towels to remove as much moisture as possible.

Combine vegetables, egg and salt in a food processor. Squeeze bread very well to remove excess liquid and add to the processor. Pulse just until chopped but not puréed.

Scoop vegetable mixture by rounded tablespoons onto the prepared baking sheet. Dampen your fingers to prevent them from sticking and form mixture into tot-shaped cylinders. Bake until browned and firm, 20 to 25 minutes. Serve warm.

*To replace egg with a flax substitute, combine 1 tablespoon flaxseed and 3 tablespoons water in a spice grinder and grind until thick and smooth. Let sit for 5 minutes before using. Baked tots will be a little softer inside than ones made with regular egg but will still be very tasty.

Source: wholefoodsmarket.com

PEACH-GINGER WATER WITH CILANTRO

Ingredients

4 peaches

1 (2-inch) piece fresh ginger

4 sprigs fresh cilantro

Directions

Rinse peaches and peel. Place peel in a large pitcher or bowl. Halve peaches, remove pits and add pits to the pitcher. Reserve remainder of peaches for another use.

Rinse ginger, peel and add peel to the pitcher. Reserve remainder of ginger for another use. Rinse cilantro sprigs, remove leaves and reserve for another use. Break sprigs in half and add to the pitcher. Pour in 2 quarts water and stir. Cover pitcher and refrigerate for at least 4 hours, at which time the flavors will begin to come through, or overnight, when the water will be infused with flavor. Water keeps for up to 3 days or as long as peaches appear fresh (peach-infused water will change color as it sits). Add more water to continue infusing if you’d like. Strain water if desired before serving.

Source: wholefoodsmarket.com

At age 20, Joy Matwyshen began dealing with constant bladder infections and blood in her urine. She spent four years taking numerous prescription drugs that led to one side effect after another.

Life changed dramatically for Joy when she switched to a

Broccoli Marries Cranberries

Broccoli -There is a high level of vitamin C in broccoli. Broccoli is also packed with vitamin A, beta carotene, B vitamins especially B3 and B5, folic acid, phosphorus, potassium, iron, chromium, which is an easily absorbed form of calcium, zinc and lots of fiber. It’s also loaded with Carotenoids - antioxidants that are thought to help with weight loss and fighting cancer.

1 large bunch of broccoli, chopped fine 3/4 cup dried cranberries

1/2 cup raw almonds, soaked overnight, halved or chopped (or pecans or walnuts)

Ingredients

1⁄4 cup red onion, minced 2 Tbs fresh orange juice

Juice of one lime 3 Tbs organic olive oil

Directions

Combine broccoli, cranberries, almonds and onion. Mix together orange juice, lime juice and olive oil and pour over salad. Servings: 4 gardenwithjoy.blogspot.com raw organic diet. Learning the difference between living to eat and eating to live culminated in a journey to vibrant health. Today, Joy is 67 and feels stronger and healthier than ever. She is vibrant, full of energy, and never become sick. Joy, who lives near The Villages, helps others enjoy a healthy lifestyle through her book, “Organic Gardening Made Easy,” and her e-book, “Vibrant Organic Salads.”

Nearly 95 percent of what Joy eats is raw food. She grows her own food organically and also purchases organic produce from several local farms.

CLINTON’S SPECIAL VEGETARIAN QUICHE INGREDIENTS

1 (17.5 ounce) package frozen puff pastry, thawed

1 cup fresh spinach, cleaned and stemmed

4 tablespoons water

1/4 teaspoon ground nutmeg

1 onion, chopped

2 tablespoons butter

5 eggs

1 cup cottage cheese

1 cup shredded Cheddar cheese salt and pepper to taste

Ingredients

Preheat oven to 400 degrees F (200 degrees C). Spray a quiche dish with nonstick cooking spray.

Line the quiche dish with puff pastry, press the pastry firmly in place and trim away any excess pastry. Blind bake for 10 minutes.

In a large skillet place spinach and 4 tablespoons water. Heat the mixture over medium and cover the skillet. Cook until the spinach is done, approximately 2 minutes then drain well. Add nutmeg to the spinach and puree the mixture.

In a large skillet, saute the onion with butter or margarine to taste. Saute until the onions are soft and transparent. In a medium-size mixing bowl, beat eggs. Stir in the cottage cheese, spinach, and 1/2 cup of cheese. Season with salt and pepper. Arrange onions along the bottom of the pastry-lined quiche dish. Arrange the tomatoes over the onions. Pour the egg-mixture over the onions and tomatoes, and top entire concoction with the remaining cheese.

Bake at 350 degrees F (175 degrees C) for 45 to 50 minutes, or until the quiche has set in the middle. Serve hot or cold, your choice!

Source: allrecipes.com

STIR-FRIED SESAME VEGETABLES WITH RICE INGREDIENTS

1 1/2 cups vegetable broth

3/4 cup uncooked long-grain white rice

1 tablespoon margarine

1 tablespoon sesame seeds

2 tablespoons peanut oil

1/2 pound fresh asparagus, trimmed and cut into 1 inch pieces

1 large red bell pepper, cut into 1 inch pieces

1 large yellow onion, sliced

2 cups sliced mushrooms

2 teaspoons minced fresh ginger root

1 teaspoon minced garlic

3 tablespoons soy sauce

1 tablespoon sesame oil

Directions

Preheat oven to 350 degrees F (175 degrees C). In a saucepan combine broth, rice and margarine. Cover and bring to a boil over high heat. Reduce heat to low and simmer for 15 minutes, or until all liquid is absorbed.

Place sesame seeds on a small baking sheet and bake in preheated oven for 5 to 6 minutes, or until golden brown; set aside. Meanwhile, heat peanut oil in a large skillet or wok over medium-high heat until very hot. Add asparagus, bell pepper, onion, mushrooms, ginger and garlic and stir-fry for 4 to 5 minutes, or until vegetables are tender but crisp. Stir in soy-sauce and cook for 30 seconds. Remove from heat and stir in sesame oil and toasted sesame seeds. Serve over rice.

Source: allrecipes.com

When asked about the vegan journey of my family of four, I can honestly share that I would not change a single thing.

Just over three years ago, we were dutifully grilling burgers and slow roasting ribs along with the majority of families in America. Then, after hearing about it through a television sitcom, we gradually began to embrace Meatless Monday in order to do our part in preserving the environment. Surprisingly enough, Meatless Monday quickly grew into meatless Wednesday, Friday, and most days in between. It was when health concerns reared their ugly heads and nudged us to watch a choice documentary or two (to find alternative treat- ments beyond mindlessly popping pills filled with unwanted side affects) that we took the full-on plunge into the bountiful and affirming lifestyle of Veganism.

Stir up a delicious meal with this unique, healthy recipe.

Now, healthy and happier in at least a thousand ways, we’ve never ever, looked back.”

—Joe, Renee, Sydney and Michael DeLeon

Having been born and raised in Atlanta, Kathy Freston was no stranger to chicken-fried steak, barbecue ribs, and cheese grits. Those foods tasted scrumptious but were not an ideal recipe to achieve outstanding health.

As a result, she decided to become a vegan 12 years ago. That has been one of the best decisions she has ever made. Her acne—yes, she had acne as an adult—instantly cleared up, she gradually lost weight, and she enjoyed more energy throughout the day.

Today, Kathy loves sharing with others about the benefits of living a vegan lifestyle. The bestselling author has written numerous books, including “The Lean,” “Quantum Wellness: A Practical Guide to Health and Happiness,” and “Veganist: Lose Weight, Get Healthy, Change the World.”

To say her books have a profound impact on readers would be an understatement.

“I’ve received many beautiful letters throughout the years,” she said. “People tell me there’s a disconnect between their love of animals and what’s actually on their dinner plate.”

For Kathy, a typical breakfast consists of oatmeal with banana; lunch includes brown rice, black beans, and sliced avocado; dinner is served with mashed sweet potatoes, corn, broccoli, and grilled tofu.

Get Roasted

Roasting is a simple cooking technique often used for tender cuts of beef, fish, and vegetables. Food cooked in this manner is not only tasty and healthy but also attractive. Here are some benefits of roasting.

• Roasting does not require much grease or oil. Therefore, fat and calorie content of the food is greatly reduced.

• Fat content in meats often drips away during the roasting process. That’s advantageous to those abiding by a strict daily calorie intake.

• Foods that are boiled often lose water-soluble

Spaghetti Bolognese

Raw spaghetti is one of the most popular menu items at Living Green Health Foods in Leesburg. Owner Michell Kristof uses ingredients such as zucchini noodles, tomatoes, oregano, and basil to cook up a meal that is every bit as tasty as it is healthy.

“It tastes just like spaghetti most people are used to except it’s cold,” she said. “Nothing is cooked. Raw spaghetti—and other raw food—has enzymes that our body needs. I opened the store four years ago and haven’t had a complaint about my raw spaghetti yet.”

Now, you can whip up this delicious meal for your family and friends. Here’s how:

Ingredients

Press 2 c. of tomatoes

1 c. of soaked sun-dried tomatoes and drained

1 tsp. dried basil or

2 tablespoons fresh

1 tsp. dried oregano or

2 tablespoons fresh

2 cloves of garlic

1 tsp. of sea salt

¼ c. of olive oil

Dash of ground pepper

2 T. honey

Directions

Place all ingredients together and blend until smooth. Spiral one medium zucchini and add marinara.

vitamins and antioxidants. In contrast, roasted foods preserve nutrients and maintain their flavor.

• Roasting vegetables makes them sweeter and tastier. Popular vegetables to roast include carrots, onions, potatoes, yams, squash, zucchini, and peppers.

• High roasting temperatures caramelizes vegetables but leaves them juicy and al dente. Cooking at lower temperatures dehydrates vegetables and sweetens their flavor.

Sources: vegetablegardener.com/item/3573/roasting-vegetablesto-perfection/page/allezinearticles.com/?The-Benefits-of-RoastingFoods&id=4195206

Creamy Asparagus Soup Ingredients

½ cup raw cashews

½ cup almond or coconut milk

1 tablespoon olive oil zest from 1 lemon juice from 1 lemon

½ teaspoon sea salt

½ teaspoon black pepper

1 bunch asparagus, cut into 1 inch pieces

1 small purple onion, cut into pieces

4 cups organic chicken broth (or vegetable broth for a vegan soup)

2 cloves garlic

Ingredients

In the Vitamix or other blender, combine the cashews, almond or coconut milk, olive oil, zest and juice from a lemon, sea salt, and pepper. Do not blend, but instead let the cashews soak in the mixture.

In a saucepan, combine the broth, asparagus, onion, and garlic cloves.

Cover and simmer on low for 1 hour. Carefully pour the contents of the saucepan into the blender.

After putting the top on the blender, place a towel over the top to avoid injury.

Blend all the ingredients until creamy, at least 1 minute.

Source: nakedavocado.com

Savory Roasted Root Vegetables

INGREDIENTS

1 cup diced, raw beet

4 carrots, diced

1 onion, diced

2 cups diced potatoes

4 cloves garlic, minced

1/4 cup canned garbanzo beans (chickpeas), drained

2 tablespoons olive oil

1 tablespoon dried thyme leaves salt and pepper to taste

1/3 cup dry white wine

DIRECTIONS

Preheat an oven to 400 degrees F (200 degrees C).

Place the beet, carrot, onion, potatoes, garlic, and garbanzo beans into a 9x13 inch baking dish. Drizzle with the olive oil, then season with thyme, salt, and pepper. Mix well.

Bake, uncovered, in the preheated oven for 30 minutes, stirring once midway through baking. Remove the baking dish from the oven, and stir in the wine. Return to the oven, and bake until the wine has mostly evaporated and the vegetables are tender, about 15 minutes more. Stir in the beet greens, allowing them to wilt from the heat of the vegetables. Season to taste with salt and pepper before serving.

Source: allrecipes.com

Kidney infections. Shingles. Constant hospitalizations. That was the difficult life Courtney Howard endured as a 30-year-old mother raising two children. Life became a struggle as she battled idiopathic thrombocytopenic purpura, an autoimmune disease characterized by a low amount of platelets in the blood. Each day, she battled insomnia, extreme mood fluctuations, and anxiety.

Fortunately, her fighting spirit didn’t allow her to succumb to the disease. She made important lifestyle changes and completely eliminated dairy, gluten, sugar, and grains from her diet.

That decision paid big dividends. Her platelet level has remained stable, and the symptoms of her disease have improved considerably.

“I look and feel like an entirely new person,” she said. “I started feeling better on the third day of my diet. I became very excited about seeing the positive health benefits.”

In 2011, Courtney used that excitement to begin an online blog called the Naked Avocado. Her food and lifestyle blog highlights some of her favorite recipes and shares her inspirational story of healing through food. Now, people throughout the country faithfully visit the site so they can begin their own journey toward healthy eating.

Stuffed Bell Peppers Ingredients

6 bell peppers (any color you chooseyellow, red, orange are sweeter)

2 c. cooked quinoa

1 15 oz. can black beans (rinsed and strained)

1 15oz. can whole kernel corn

1 med. chopped onion

1 bunch cilantro

2 cloves garlic

1 T. olive oil

¼ tsp. salt

1/8 tsp. pepper

1 lime

Directions

Preheat oven to 400 degrees

Wash and cut tops of bell peppers. Remove seeds and membranes. Blanch in pot of boiling water for 10 minutes to lightly soften the pepper. Sauté the chopped onion and diced garlic in a pan with olive oil until transparent (about 5 minutes).

Mix quinoa, beans, corn, onion mixture, and 2 tablespoons chopped cilantro leaves in a large bowl.

Stuff peppers with mixture and place in a baking dish. Bake for 30 minutes or until heated through and peppers fully cooked. Remove from oven and let sit 10 minutes. Mix peeled and seeded avocado with lime juice, water, salt, and pepper in a food processor until smooth.

Put a heaping tablespoon of sauce on the bottom of plate. Place a bell pepper on top. Spritz with a squeeze of fresh lime and a sprinkle of fresh chopped cilantro on top.

Avocado Sauce

INGREDIENTS

2 large Hass Avocado

2 T. lime juice (1 lime )

2 T. water

1 pinch salt and pepper

Mix or blend all together.