StayBasic Issue 2: Winter by StayBasic

staybasic

winter issue 02

A letter from Mia

I am so excited to present Issue 2 of the Magazine. I can tell that each issue will have its own lessons for me. This issue was all about connecting with others – lots of conversations about food, simplicity, motherhood and balance – and experimenting with new versions of some of my favorite recipes and ingredients.

During the holiday season, I made a lot of Raw Pies/ Tortes/Cakes. They are always a huge hit, and friends and family are always asking for recipes. So I paid close attention to what went into my favorite ones, but also thought I would use this opportunity to show just how easy and flexible raw pies are!

I started by connecting with my acupuncturist, Kate Ruma. She shares her advice for staying well in the winter months. Some current magazines are showing bathing suits, but as I write this there is over two feet of snow outside my window, so her advice on staying well in the winter months is welcome and right on time.

And of course there is the green smoothie. I will drink anything green at this point — it is all good — but I had my whole family here for a week, so I wanted to get it right! Three variations came out of that exercise that I am very much enjoying.

Then I spent a day with health coach Nina Manolson. I will always be grateful for Nina’s raw cooking classes that I took a few years ago. She has a gift for making food prep easy and stress-free. We talked, blended, chopped, ate, hula hooped, laughed, and wrote an article. It was a fabulous day! I spent virtual time with my friend Eva Rawposa of Uncooking 101. I asked her to give my readers some insights on warming raw foods. She shares what she knows from her research and a few cold winters on Martha’s Vineyard, and offers two recipes that I cooked and photographed — they are delish! I did a workshop with Kim John Payne and reread his book Simplicity Parenting (for the fourth time) with Perla’s nursery class. That led to many reflections on how important the notion of simplifying time and space is to eating well. I have celebrated three birthdays with my three kiddos since the last issue. They are now 4, 7, and 9! So I have made a lot of cupcakes. I shared a gluten and dairy-free recipe for banana muffins in the last issue. Over the past few months I have been experimenting and wanted to share some variations.

And lastly, I went crazy with sprouting! Sprouts are a great thing in the winter when fresh produce is harder to find. And sprouts are a great source of protein. The act of growing the sprouts is a fabulous activity for kids. They can help wash and rinse and watch them grow! And that experience leads them to taste. It has been the perfect mix of busy and calm in our family the past few months. I look forward to a lot more blogging in the coming months. Many people ask me the difference between this magazine and my blog. Contentwise they are very similar, and from time-to-time recipes will appear in both places. But to me the magazine offers a different way to digest the information and allows me to go more in depth. I hope you enjoy this issue, and I welcome feedback and conversation back at the blog. The next Issue will be out in May.

StayBasic Winter: Issue 02 Variations on the Green Smoothie Keeping our Kids (and us) Healthy as Winter Continues by Kate Ruma A Day in the Life of Life Coach Nina Manolson Warming Foods by Uncooking101 Founder and Chef Eva Rawposa The Art of Raw Tart Sprouting: a Family Affair Simplicity Parenting: One Doable Change to Make Space for Health Variations and a Muffin (and Cupcake)

P.S. If you are in the Boston area, check out www.kateruma.com. If you are anywhere, checkout www.uncooking101.com and think about joining the uncooking club that Eva recently lauched – gain access to Eva’s fabulous material and find a like-minded group of people trying to integrate uncooking into their lives.

If you are a mom and are looking for a supportive program to help you and/or your family eat better, check out Nina’s fabulous offerings at www.smokinhotmom.com.

If you are interested in highresolution versions of anything you see here, please contact mia(at)staybasic(dot)com.

“ After returning from Rwanda, I met with several of ‘my’ master coaches.... I couldn’t help noticing that several of these people look like they’d been enhanced with Photoshop. They were all glowy: their skin was clear, their eyes were radiant, and they seemed to have the continuous, resilient energy of small children. They happily chatted about the magic that had wrought this rejuvenation. Two words: green smoothies.”

– Martha Beck, from her most recent book, Finding Your Way in a Wild New World

grapefruit & greens Ingredients Juice and fruit from one Grapefruit 12 Brussels Sprouts 1 tablespoon tightly packed Mint 1 cup tightly packed Spinach 1 Pear 1 cup Water Directions Mix in a high-speed blender. Notes Grapefruits are loaded with vitamin C, increase metabolic rate, and even can help prevent kidney stones. I have never been a fan of brussels sprouts, but they taste fantastic raw in a smoothie!

tropical kale

dark green

Ingredients 2 cups Kale 1/2 cup Cilantro 1 cup Pineapple 1/2 Avocado 1 Banana 2 cups Water

Ingredients 1 cup Cucumber 1 cup Collards 1/4 cup Parsley 1 Apple 1 tablespoon Spirulina 1 1/2 cups Coconut Water

Directions Mix in a high-speed blender.

Notes Kale is high in Vitamin A, C, K, Calcium, and Iron. It is filled with powerful antioxidants, and is a great anti-inflammatory food.

Notes Spirulina is an ideal anti-aging food; concentrated nutrient value, easily digested and loaded with antioxidants. Beta carotene is good for healthy eyes and vision. Spirulina beta carotene is ten times more concentrated than carrots.

Coconut Water tastes really good in the place of the water.

Make sure to refrigerate Spirulina and it will last for awhile.

Things you can do to prevent colds in your family as the winter months continue by Kate Ruma, MAOM, Lic. Ac. with recipes developed by StayBasic

Does your child seems to get sick more often than other kids? Do they have cold hands and feet? Complain of being cold? Have a chronic runny nose? Chronic earaches? Chronic post nasal drip? Changing your child’s diet may provide a big boost to their immune system. Some principles of Chinese medicine may help you to understand why that is.

Fresh Ginger (Sheng Jiang) Tea Take a fresh ginger, grate it into small pieces, boil it for 10 minutes. Strain and give to your child. Give 2 cups to your child per day. Sheng Jiang (fresh ginger) has antiviral and anti bacterial properties. It warms the body up so that it can aid the lung in expelling pathogens. It also, dried mucous and it great for congestion or to break a fever.

energetically warm foods

energetically hot foods

cooked blackberries carrots figs oats onions parsnips pumpkin radish red beans roasted foods sesame seeds smoked foods cooked tomatoes turnips

almonds beets brown lentils brussels sprouts cayenne pepper cinnamon cloves, garlic ginger peaches pepper

In Chinese medicine, the immunity is viewed as being rooted in both the lungs and in the digestive system. The lungs protect the body from external pathogens or cold and flu viruses. This is because the lungs open into the nose, the entry way for cold and flu pathogens. Additionally, the lungs source their energy directly from the digestive system. Therefore the strength of the digestive system is very important to that of the immune system.

Therefore, the food we feed to our children is going to directly support the lungs in their defensive function against colds and flu pathogens, or hinder that. In order to strengthen the digestive system, certain foods are used; specifically, foods that are warm in temperature and energetic nature.

Think keeping food the same temperature or better yet, above the body temperature — 98.8 degrees. Children still have developing digestive systems. The goal is to the lessen the burden of the digestive system by warming up food BEFORE it enters the system – thus, lessening the burden on the body in its job of warming the food up, breaking the food to extract nutrients, and digesting it.

Steam or cook your vegetables and fruits. Eat foods that are local to your region and in season. In New England, eat cooked apples, pears, beets, carrots, sweet potatoes. Avoid tropical foods which are very cooling.

2. Make soups and stews a staple 3. Avoid ice cream, iced or cold drinks, popsicles — anything right out of the fridge or freezer 4. Add teas (chamomile, green, ginger teas) 5. Add spices (cinnamon, ginger, cardamom)

warming cinnamon apples Peel and dice apples. Place in a skillet and add one teaspoon of cinnamon per apple. Toss apples so they are coated in the cinnamon. Add a tablespoon of water and warm the apple for a few minutes. It will be you and your kids new favorite snack!

Keep exercising during the winter. The fresh air is great for kids and important to strengthen the lungs. It circulates blood flow to the surface of the body and keeps the body warm. This keeps the body protected from outside influences including cold and flu viruses. Also, don’t forget the importance of keeping your child warm. Dress them with heavy socks, scarves, hats and mittens starting as soon as the fall hits to protect them from the elements and keep the lungs strong. If your child does get a cold, use fresh ginger tea to remedy the cold or flu and shorten the duration. If your child still is catching frequent colds, consult with an acupuncturist and herbalist for a more specific treatment plan to strengthen your child’s immune system. Pediatric herbs and non-insertive techniques can be used to strengthen the lungs and digestive system and keep your child healthy.

warming carrot tomato soup Ingredients 3 cloves Garlic 10 big Carrots 8 oz. can Fire Roasted Tomatoes 8 oz Water 1/2 cup Cashews (soaked for an hour) Salt to taste Cayenne Pepper to taste Directions Place Garlic, Carrots, Tomatoes and Water in a soup pot until carrots are tender. Blend with Cashews and return to the pot. Add salt and pepper to taste. Sprinkle with cashews or almonds.

Kate founded Kate Ruma and Associates Acupuncture to educate the public about the benefits of Acupuncture and Traditional Chinese Medicine as an integral part of today’s health-care system. She has had abundant success in treating patients with a variety of ailments. Kate has published an article entitled “Acupuncture Proven to Increase Chances of Getting Pregnant”, has held a teaching position at the New England School of Acupuncture, and has completed clinical research in gynecology at Harvard Medical School and The New England School of Acupuncture. Learn more at www.kateruma.com

A day in the life of Nina Manolson {full-time life coach and mom to Coby 13 and Ruby 10}

About Nina Nina is the Smokin’ Hot Mom and Soulful Mom mentor and teaches busy moms how to reclaim their bodies and end their struggles with food, so they can get their energy, glow, and giggle back. In addition to her Smokin’ Hot Mom programs, Nina teaches moms how to make healthy food that the whole family loves through her Healthy Yummy Kids program. Nina’s formal training is in Eastern/Western Nutrition and Holistic Health from The Institute for Integrative Nutrition. She holds a Masters in Counseling Psychology with a specialty in the Psychology of Eating. She is a Certified Yoga Teacher, Licensed Massage Therapist and Certified Raw Food Chef and Teacher. She has over 20 years in the health and wellness field and is known for her compassionate approach where she meets each client and class participant where they are in their unique journey to creating great health and a life they love.

Q& A Mia: Can you tell me about a typical day — work, food, and exercise? Nina: Wake up and drink a big glass of water that my husband brings me. Before I even get dressed I do two yoga breathing exercises that are kind of like my morning “coffee”. I do the breath of joy and big sun breaths. Then I step into clothes that make me feel feminine, powerful, and of course comfortable in my body. Make breakfast and lunch for the kids Prepare oatmeal. Once or twice a week I come down to breakfast already made because I’ve set up the slow cooker to have breakfast ready for us in the morning. While the kids are eating, I pack them lunch and sometimes even dinner if it is a long day. Their lunch might be leftover dinner, Mitoku Ramen noodles with seaweed and sesame seeds, hummus and crackers, I always also pack them apples, carrots and unsweetened dried mango. Make green smoothie for me Everyone is off and I make myself my green smoothie, which I sip all morning. My green smoothie is the key to me feeling vibrant all day. Get to work I set up shop in my living room for a day of coaching calls and writing. There are days when I leave to teach, but I feel so lucky to work at home because I’m a bit of a home-body. So connecting with my clients while I sit in front of the fire is my idea of heaven. I have a set-up for sitting in front of my computer for writing, but I also have a headset and a table that works for standing so that I move throughout the day. Being able to change my work position is essential for keeping up my energy all day. I even have a hula hoop which I use between clients!

Morning Snack If I get hungry after my green smoothie, I enjoy a small bowl of sunflower seeds, dried coconut, and dried fruit. Lunch My go-to lunch is my Belly Bowl. I have it about 3 or 4 times a week. I am efficient this way. It takes 2 minutes to make, it is good for my belly, and I don’t seem to get sick of it! I make a point of sitting and eating my meals – no eating on the go! Afternoon Snack and Planning In the afternoon I need something sweet and hearty and might make myself a Superfood smoothie. At this time I also scan the fridge to see what we might have for dinner. I might put a squash in the oven, wash some lettuce or bake some rice to move dinner forward. Sometimes I’ll start some beans soaking for the following day. Just coring a few apples sets me up to make an easy baked apple desert that can bake while we eat dinner. In my coaching, I teach clients to meal plan for the week to ease the stress of dinner-time, but at some point after you’ve planned for a while, it becomes habit. I can now pull together a meal with ease from the kitchen basics I buy every week. Dinner We value family dinner in our house. Even if I have packed “dinner” the kids come home for more. My father-in-law, who lives downstairs, also joins us for dinner. When everyone is home, it takes me 30 minutes to make dinner. In the winter I am a big fan of soup and stews and rely heavily on my pressure cooker. A big soup and an everything-salad (that’s every and any kind of veggie can go in) make a comforting winter meal. Bed My kids are getting older, but I am still part of their bedtime routine. I wash up with them, then snuggle and chit-chat about the day. Another thing I do is brush my teeth with them, which is a good trick for avoiding late-night snacking. When I come upstairs in the evening, I leave my work downstairs. The i-pad might come upstairs, but it is only for reading, not emailing.

Mia: Can you tell us more about your weekly exercise routine? I love that you hula throughout the day! Nina: I love to invite my body into different types of movement, so I switch up my exercise routine a lot. I take 1 powerful yoga class a week, and then a couple of times throughout the week I do what I call pajama yoga. I lay on my mat in front of the fireplace and move in the way my body wants. I listen deeply to my body’s wisdom and what arises is a deeply restorative yoga practice. I also take a salsa or swing dance class with my husband every week (that’s our date night). I also use my movement time as social time (I go for walks with friends) or as learning time (I listen to my continuing ed training on my mp3 player). I love my weekly belly dance class, and picking up my hula hoops between clients keeps my energy moving. And then of course there’s always fun kitchen dance parties that happen spontaneously! I’m a firm believer in movement that makes you smile. I’m not a hard-core exerciser. I go for enjoy-my-bodyand-love-the-movement type of exercise. I love trying new types of dance — it opens my body-mind to new pathways and patterns, and it lets me have a dynamic and ever-evolving relationship with my body. Mia: Do you have any thoughts on grocery shopping? Nina: If you don’t have healthy food in your fridge it’s really hard to make healthy choices. So, I keep a full fridge. I love looking into my fridge and seeing a variety of veggies—it lets me be creative in the kitchen and it always ensures that I can at least make a big veggie soup or veg & curry stew. My husband and I fit shopping between other things. We have a running list on the fridge and if one of us is driving by the grocery store we’ll stop in. But we always shop at the farmer’s market weekly. We’re super lucky where we are because as soon as the outdoor farmer’s market closes for the season the indoor winter farmer’s market opens up. We buy many of our pantry basics online and in bulk to reduce trips to the store and to shop more economically.

Mia: Do your kids ever eat sugar? Nina: My kids do sometimes eat sugar. We don’t eat refined sugar at home, I make lots of delicious naturally sweetened treats, but when we’re traveling they’ll certainly enjoy the local delicacy. But we talk about moderation, about listening to their tummies signals and we talk a lot about the quality of food. What’s in it? Who made it? How long has it been sitting on a shelf or was it homemade? Mia: What is the most important food lesson you want to pass onto them? Nina: The food and body wisdom that I would want to pass onto my kids is for them to attentively listen and deeply respect their bodies. I also want them to love the food that loves them back, meaning that I want them to fully enjoy the food that works for their body. Mia: Do you have any soul practices you want to tell us about? Nina: Before dinner we meditate for two minutes as a family. I meditate before bedtime. I practice metta meditation, which is a loving kindness meditation. I pray and foster an intimate relationship with the life force energy that I believe envelopes us all. I dance as a way to keep my soul vibrant, happy and fully expressed!

nina’s go-to green smoothie Ingredients 1 cup of organic Green Vegetables (like spinach and bok choy) 1 large organic Celery Stalk 1/2 cup Parsley 1 Cucumber (peel if it’s not organic or the peel is bitter) 1 peeled Lemon 1 – 2 Bananas 2 cups of water Directions Blend it all up in a Vitamix or powerful blender Watch Nina make it here: http://www.smokinhotmom.com/?p=404

nina’s belly bowl Ingredients 1 Avocado 1/2 cup Naturally Fermented Sauerkraut Directions Cut avocado in half and top with sauerkraut! Really, it’s that simple. Comments Nina’s current favorite brand is Real Pickles. Their sauerkraut comes in many flavors, her current favorite is garlic – Spicy Asian is very warming in winter months. If you can’t find Real Pickles look for the words, RAW or Naturally Fermented.

nina’s basic vegetable soup (made easy in a pressure cooker) Set aside some time each week to cut up veggies and make this soup. I make it in a pressure cooker for speedy results. Lorna Sass is my go-togal for pressure cooker recipes. But this recipe works in a slow-cooker on regular stovetop cooking. This soup is infinitely versatile. Start with this basic vegetable soup base, then vary the protein, change the veggies seasonally add different spices and you won’t ever be bored. For kids I often add Eden Alphabet Noodles. They give kids the noodle experience they love and they add a fun element of letter play. Texture is important for kids. Some kids don’t like the chunky texture of a vegetable soup, or a particular vegetable turns them off. If that’s the case for your child, then blend your soup. An immersion blender makes it easy because you can blend right in your cooking pot. If you have a child who likes chunky textures and likes to see all the different colors in their soup, leave your soup as is. I’m not providing you amounts for this recipe because I want to encourage you to take your largest pot and fill it with every veggie you like and have. But here are guidelines: Sauté chopped onions, garlic, carrots, leeks, and celery in 2 tablespoons of olive oil. Add any vegetable you like, check the list below for ideas (not tomatoes—you’ll add those later) Cover generously with water. Add 1-2 vegetable bullion cubes (Rapunzel is my favorite brand). Homemade vegetable stock is even nicer if you have it on hand. Add sea salt to taste. Simmer until all vegetables are soft, for regular stovetop cooking about 20-25 minutes. In a pressure cooker – cook at high pressure for 10 minutes and then use quick release valve to release pressure and serve. Onions Carrots Celery Parsnips Sweet potatoes Squash Zucchini Mushrooms Broccoli Cauliflower

Once you have your basic vegetable soup, you can start playing with variations. Take a few cups of the basic soup, add the following combinations and warm gently. Asian: Tamari Toasted Sesame Oil Crumbled Wakame (seaweed) Grated Ginger Gomasio Italian: Parsley Italian Seasoning mix Chickpeas Fresh Tomato Greek: Lemon Juice Pepper Parsley Fresh chopped spinach French: Herbes de Provence White Beans Mexican: Black Beans Salsa Chili Powder Super Green: Fresh kale chopped finely Fresh spinach chopped finely Any Fresh herbs Indian: Curry powder Chickpeas Coconut milk Add brown rice for extra texture and bulk.

nina’s superfood smoothie A superfood smoothie is the perfect afternoon snack when you’re at that tired-low-blood-sugar moment of your day. The fruit will give you that nice sweet pick-me-up but the chia and hemp balances that with lots of protein and healthy fats which will keep you satisfied and full of energy. Ingredients 1 cup Water 1/2 Banana 1/2 cup Mango 1/2 cup Raspberry or Strawberry 1 tablespoon Chia Seeds 1 tablespoon Hemp Seeds 1 tablespoon Maca Powder (optional – but good for hormone balancing and libido) 1–2 tablespoons Cacao (depending on how much of a chocolate lover you are and how sensitive you are to caffeine) Directions Blend well

nina’s decadent dandy drink Ingredients 2 tablespoons Dandy Blend 1 heaping tablespoon Hemp Seeds 1 heaping tablespoon Chia Seeds 1 heaping tablespoon Coconut Flakes 2 – 4 whole pitted Dates 1.5 cups Water 3 shakes Cardamom 3 shakes Cinnamon 3 drops Vanilla Stevia (liquid) 2-3 Brazil Nuts (optional – but adds a lovely richness) Directions Blend well in Vitamix. If you want it warm – blend for 3 full minutes. If you don’t have a Vitamix, use warm water and blend for longer and use soaked dates so they are softer and easier to blend.

Warming foods vs. Cooling foods by Eva Rawposa Rawfood Chef and founder of Uncooking 101

About Eva Eva Rawposa (aka â&#x20AC;&#x153;Eva Rawâ&#x20AC;?) went from rudimentary kitchen skills to being trained by top chefs worldwide in uncooking... Her goal is always to take everything back to simplicity without sacrificing the flavor and joy of uncooking. Eva is founder of The Uncooking Club (both online and in person) and The Uncooking School and has taught and certified over 100 teachers worldwide.

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WARMING FOODS AND ACTIVITIES

COOLING FOODS AND ACTIVITIES

1. Chewing food more thoroughly actually imparts more warmth to the body (even if it began as a cool food!). For best assimilation (of nutrients) and warmth, you’d ideally chew your solids until they become liquid in your mouth. This is optimal anyways!!

Because most of our readers are not in the southern hemisphere or a tropical location, I’ll save a fuller article on cooling foods for the summer. BUT I know some of you are in Australia, here in Brazil, in Mexico, and even in Africa, so I’ll share some info for you too! :-)

2. Foods that grow locally in cold weather tend to be the best foods for warming. Root vegetables, members of the onion family such as onions, garlic, and leeks, kale, and mustard greens are ALL warming foods.

1. Eliminate or greatly reduce packaged foods, meat, and intoxicating foods and drinks.

3. Conversely, where possible, eating fewer tropical fruits or “summer foods” like tomato, watermelon, and cucumber is ideal during the winter. 4. Using a dehydrator (or alternatively an oven set to the lowest possible temperature) for long periods of time actually creates MORE warmth in the body than fried or fast-cooked foods! (So a “raw” pizza or calzone is actually more warming than food like pasta or toasted bread!) 5. Drinking warm tea helps to warm the body, especially if you additionally use warming foods like ginger or cinnamon sticks. The tea doesn’t need to be super-hot, so it could even be warmed during the day in a glass pitcher in a sunny spot to make “sun tea” if you’d like to actually make it raw! 6. When showering, alternating hot and cold water helps to rev up the circulation and results in helping the body to warm itself better. 7. Making sure to enjoy daily vigorous exercise, dry skin brushing, and drinking lots of warm water also help to both nourish your body but also to enhance circulation and therefore improve your ability to warm up naturally.

2. (Even raw!) reduce very sweet foods and high-fat foods like coconut and avocado. 3. Replace (at least sometimes) olive oil with fresh, coldpressed flax oil. 4. Drink more water and enjoy more juices and smoothies. 5. If using grains and legumes, use the ancient and cooling options like wheat, millet, and mung beans. 6. Eat a primarily raw diet rich in fruits, tropical and otherwise, especially cooling fruits like tomatoes, cucumbers, berries, pears, and watermelon. NOTES FOR ANYTIME Of course not every piece of information will be ideal to follow for every person at every time. You may find that a natural health practitioner will give you better, more specific information for you if you have a long-term challenge of always feeling cold. Also worth noting is that, typically when a person follows a raw or high-raw diet (or even converts to vegetarian or vegan), it’s common to feel colder as your body acclimates to your change in diet. This is normal and generally passes within 3-6 months for most. As always, seek help from the type of health care practitioner you trust, if needed. And learn to listen carefully to the cues from your body. Our bodies are made to work - in hot weather and cold alike!

eva’s 10-minute lasagna bites

eva’s orange teriyaki stir un-fry

Making any type of nut milk? You might wonder what to do with the leftover pulp from separating the liquid from the fiber. One thing to note: If you have sweet pulp because you used sweeteners in your nut-milk, this may not work as well! It is PERFECT to add any vanilla or sweetener AFTER having strained, so you can use your pulp for a sweet OR savory (like this one) recipe.

Ingredients for Sauce 1/2 cups Coconut Aminos 1/2 tablespoon Ginger Juice 1 clove Garlic 1/2 cup OJ 1/3 cup Sunflower Seeds 1/3 cup Yacon Syrup 1/8 cup Sesame Oil 1 tablespoon Sea salt 1/4 cups Agave

Filling Ingredients 1 cup Nut Fiber/Pulp 1/4 cup fresh savory Herbs (like Basil, Oregano, Parsley) 1 tablespoon Olive Oil 1/4 teaspoon Salt or to taste Filling Instructions Chop up the herbs first, then either food process all together or mix well in a bowl if your herbs are well chopped. Taste test to see if you would like to add more salt. (I don’t use much salt, so you may find that more is needed for your taste buds!) Parmesan Ingredients 1/2 cup Cashews (DRY!) 1 clove Garlic, minced 1/4 tsp Salt or to taste Parmesan Instructions Grind in small coffee grinder or spice mill until the liquid from the garlic has pulled everything together nicely. WRAPS: 2 zucchinis, cut into 1/8-1/4-inch lengthwise strips in a mandolin OPTIONAL FILLING: A marinara makes for a lovely addition to this, although I find I am happy without it too. ASSEMBLY: Set your zucchini slice out flat, vertically. Add about 2 tsp of the filling in a clump about 1/3 of the way up from the bottom. Wrap the bottom part of zucchini up over the filling, then roll to the top. Repeat until all of your zucchini slices are gone. Top with parmesan, salt, and cracked black pepper to taste. EXTRA NOTES AND TIPS: Have the parmesan already ready for next time OR make plenty of extra for whatever else you’d like to enjoy it with. When I make this recipe, I rarely have to think about that because we almost always have some in the fridge! The parmesan will easily store in the fridge for a full week. It’s also great to have things like a raw marinara on hand. SO, for example, if you make pasta (as in the raw zucchini kind, not the gluten-filled processed kind!) and a fresh, raw marinara, make a touch extra to have on hand for a day or two. It’s all about building habits to make it all easy!

Ingredients for Stir Un-fry 4 cups Broccoli 4 cups Cauliflower 3 cups shredded Beets and/or Carrots 6 cups chopped Celery Cabbage 2 cups Mushrooms 2 cups Raisins Toppings Shredded Beets, Carrots and/or Alfalfa Sprouts for garnish 1/4 Avocado, diced 1 teaspoon Sesame Seeds 1 tablespoon Pumpkin or Sunflower Seeds Optional: Serve on a bed of wilted kale, spring salad, or spinach. To wilt kale, massage with some sea salt. Instructions Pulverize the dressing with your blender. Chop the veggies pretty small, put them all in a big bowl together, then massage them with your dressing. Don’t be shy – use your hands and dig in. Get out your anger if you have some. If you don’t, strengthen your hands! Optional: Put the veggies in a glass dish, like a casserole dish. If you have a dehydrator, put the veggies in the dehydrator at 135 degrees for the first hour, then at 115 degrees for another hour or two. Or, if you don’t have a dehydrator, put this in your oven on warm (as low as it goes) for a few hours to continue to soften and warm. Serve as the stir un-fry only or on top of a bed of greens. (Or something else – use your creativity!) Top with the avocado and other goodies. Eva’s Tidbit: Why massage the cruciferous veggies so much? This will help soften the veggies like broccoli and cauliflower. As a result, they will be easier to digest, and the vital nutrients will be easier to assimilate. This will help you to feel light and fabulous after eating! Another Tidbit: I know it can be hard sometimes to see raw recipes with ingredients you don’t have on hand and may not have even heard of. The tamari gives it the teriyaki flavor, but if you want to skip it for a different flavor, add another tablespoon of salt and about 1/4 cup of sesame oil. The yacon syrup can be replaced with maple or agave syrup if needed, or even 1/4 cup dates or raisins. The celery cabbage is wonderful, but it can be replaced with any other cabbage.

“ One of the hidden secrets of raw food is that it can actually be decadent. Raw desserts are as intense and tasty as any – in fact, I maintain that they are far better, and not clouded by the flavor of eggs and white flour.... Another great thing about raw desserts is their shelf life. Most keep very well refrigerated or frozen, so that they can easily be made in advance. I have to admit that there has not been a day without dessert for me in many years.” – Matthew Kenney from Everyday Raw

The Art of the Raw Pie You may start by following these recipes but you will quickly find experience how flexible the raw pie is. Raw pies a sugar-free, gluten-free, vegan, and loved by children and adults alike! 1 Nuts can be interchanged, flavors such as chocolate, vanilla, lemon, cinnamon, pumpkin and many more can be added or subtracted. 2 Dried fruits such as dates, raisins, apricots, cranberries, and blueberries act as nuts to create crusts. 3 Fillings can be made with many flavors, as long as the water yo fat ratio stays similar. 4 If you need a sweet treat but donâ&#x20AC;&#x2122;t have time to make the filling (or simply only want to get one appliance dirty!), crust recipes can be made into round, truffle shapes or any cookie shape. Or you can press it into a standard pie dish and fill it with fresh fruit (this version needs to be eaten within a few hours). 5 A raw pie can last months in the freezer, so make it on a slow, rainy day and save it for a busy one!

almond crust

basic “cheezecake” filling

2 cups Almonds 3/4 cups Raisins 1 teaspoon Vanilla Pinch of Salt

3 cups Cashew 1/2 cup Lemon 1/2 cup Coconut Oil 1 tablespoon Vanilla 1/4 cup Raw Honey

macadamia crust 1 cup Macadamia Nuts 1/2 cup Pecans 1 cup Dates 1/2 teaspoon Almond Extract Pinch of Salt

coconut crust 1 1/2 cup shredded Coconut 3/4 cups Cashews 1/4 teaspoon Sea Salt 2 tablespoons Maple Syrup 1 tablespoon Coconut Oil 1-2 Dates

chocolate crust 1 cup Brazil Nuts 1 cup Raw Cacao 1/2 cup Almonds 1/2 cup Raisins 2 tablespoons Maple Syrup 1 tablespoon Coconut Oil Pinch of Salt

Pulse crusts in Cuisinart and press into springform pan lined in plastic wrap.

pumpkin tart filling 1/2 of the “Cheezecake” recipe 1 cup Pumpkin 1 teaspoon Cinnamon 1/2 teaspoon Cardamom 3 tablespoons Maple Syrup

blueberry layer 2 cups Blueberries 2-3 Dates 1/4 cup Water

chocolate layer 1 cup Cacao 1 cup Coconut Nectar (or Agave) 1/2 cup Cacao Butter (or Coconut Oil)

chocolate hazelnut filling 1 1/2 cups soaked Cashews 1 cup Raw Cacao 1/2 cup Coconut Water 1/2 cup Coconut Nectar 1/2 cup Coconut Oil Melted 1/2 teaspoon Vanilla

Blend individual fillings in in highspeed blender until super smooth. Pour filling into springform pan and refrigerate or freeze. If you are doing more than one layer, freeze each layer before adding the next.

sprouting

Why sprouts?

“ [Sprouts] carry plenty of vitamins, minerals, proteins, and enzymes, all necessary for the body to function optimally. In addition to providing the greatest amount of these nutrients, sprouts deliver them in a form that is easily digested and assimilated. In fact, they improve the efficiency of digestion. Sprouts are also deliciously fresh and colorful! Sprouts are very inexpensive (even when organic), always fresh (they grow until you chew them) and have the potential to help solve hunger and malnutrition problems in our communities and in developing countries, because they are so rich in nutrients, affordable, and easy to transport before sprouting. Sprouts are precious in winter, when the quality of fresh fruits and vegetables is declining as their price increases.” “ [Sprouts] supply the highest amount of vitamins, minerals, enzymes, etc. of any food per unit of calorie.” “...sprouts nourish and strengthen the whole body, including the vital immune system.” – from The Wonders of Sprouting by Lucie Desjarlais, RNC

jar sprouting I sprout most things in a jar. It takes about 3 days. They are delicious (every seed has itâ&#x20AC;&#x2122;s own unique flavor). And it is a fabulous project to do with kids! You can literally see a plant growing. You need: 1. A large mouth mason jar 2. Tulle from the craft store that has big enough holes to let water through 3. A rubber band 4. A dish rack 5. Seeds Directions: 1. Soak seeds for the amount suggested on the package, which is usually 2-6 hours. 2. Empty water by fastening the tulle on the top of the jar with a rubber band and using it as a sieve. 3. Keeping the tulle on, fill the jar with more water and swirl, washing the seeds, and emtype. 4. Place the jar upside-down in the dish rack. 5. Wash seeds as in step 3 twice a day. This is a fabulous job for kids. 6. Watch the sprouts grow. I let the smaller seeds, such as radish or garlic, grow longer and I eat them in salads or with crackers and spreads. The larger beans, like adzuki or lentils, I sprout a bit less and steam them with veggies. (see recipes) 7. Once satisfied with your sprouts, drain any excess water, cover with a lid, and refrigerate for up to 5 days.

tray sprouting A tray is a great way to grow micro greens. They take over a week as opposed to 3 days. They are fabulous in salads, and my kids love them â&#x20AC;&#x201C; they pick them as they are growning. They are green, which is a nice addition to any kitchen counter-top (do keep them out of direct sunlight)! You need: A tray (an actual sprouting one makes it even easier) Seeds Directions: There are fabulous video, created by Mumm (a seed company) http://www.youtube.com/watch?v=lIhAFofS3BU, which shows just how easy this is!

bowl sprouting If you are just making beans and rice for dinner, you can sprout the beans to make them easier to digest. You need: Bowl Beans Directions: 1. Soak Beans overnight 2. Drain and rinse and return to bowl 3. You should see little tails growing after 6-8 hours. If it takes longer (which it could if it is really cold) make sure to rinse the beans twice a day 4. Cook as you normally would 5. You can do this on a Friday, and cook beans on a Sunday, so you have them in the fridge for quick meals throughout the week.

sprouting

Sprouts and Greens

Simple Salad with Peas Shoots

sprouts and greens over brown rice Ingredients 2 cups Broccolli, 2 cups Kale cut into thin strips 1 cup Sprouted Lentils 1 Avocado (sauce) 2 cloves Garlic 2 tablespoons Tamari 3 tablespoons Lemon 1 tablespoon Maple Syrup 2 tablespoons Hemp Seeds Directions Blend sauce ingredients in high-speed blender. Steam kale, broccolli, and sprouted lentils for a few minutes. Serve over brown rice. Add sauce and avocado to finish dish.

Notes Double, triple or even quadrupple the sauce and you can use it for salad dressing or over any steamed veggies â&#x20AC;&#x201C; carrots, beets, cauliflower, etc â&#x20AC;&#x201C; for an easy lunch through the week.

chia corn tortilla Lacto-Fermented Carrots, Avocado, and Fennel Sprouts

Ingredients 1 1/2 cups Chia 4 cups frozen, organic Corn, thawed 1 cup Water 3 tablespoons Olive Oil 1 tablespoon Cumin 1/2 small Onion 1 clove Garlic 2 tablespoons Lime Juice 1 teaspoon Salt 2 teaspoons Chipotle Pepper Powder Directions Place Chia in a bowl. Blend everything else in the high-speed blender. Stir the mixture with the Chia. Scoop quarter cup of mixture onto Teflex dehydrater trays and smooth with rubber spatula. Dehydrate for 2 hours and flip onto screens. Dehydrate for 5 more hours.

cilantro sunflower caviar Ingredients 3 cups sprouted Sunflower Seeds 1 cup fresh squeezed Lemon Juice 1/4 cup chopped Scallions 1/4 cup Raw Tahini 1/4 cup Tamari 1 large bunch of Cilantro 1 clove Garlic 1 teaspoon Raw Honey Directions Place 3 cups of Sunflower Seeds in a bowl and cover with water. Leave for 8 hours. (You may have to add some more water after a few hours.) Drain and rinse seeds and place in a strainer for about 2 hours. You will see the seeds get a very small â&#x20AC;&#x153;tailâ&#x20AC;?. Pace all ingredients in high speed blender and mix. Notes I use my Vitamix with the plunger, as it is a very thick dip. If you do not have a Vitamix, I would recommend a food processor for this recipe. In a high-speed blender, this dip is warm when just made. If you are someone who does not like cilantro, basil would be a nice alternative. Soaking seeds and nuts is easy once it becomes habit! Promise!

Chia Corn Tortilla topped with Cilantro Sunflower Caviar and Radish Sprouts

As some of you may know, I am pretty pasionate about Kim John Payne’s book, Simplicity Parenting. Each time I read it, new things stand out to me — after all simplifying is a daily practice. Things come into our lives, activities get added, and as simplifiers, we have to balance those things by letting go of other stuff and creating purposeful downtime for both us and our children. The following quotations stood out to me in my latest read through the book in regards to food and eating. In his lecture’s Kim talks about one “doable change.” Do the following quotes inspire a change in your house that may help you and your family tweak your eating habits?

a simplification regime can create space in a family’s habit life and intentions, a vessel for change to occur.

Through more than twenty years of helping parents simplify I’ve come to a curious realization. I didn’t understand it for the first couple of years, but parents continued to mention that as they simplified, their kids became less picky about food. The pattern was consistent. Whether parents just simplifed food, or simplified more extensively, by increasing the sense of rythym in their children’s lives, control issues around food substantially lessened or disappeared. Why? Because as kids begin to feel less overwhelmed, as their lives become more predictable and less out of control, they feel less of a need to exert control over food. Simplification has broad effects. – Kim Payne

the magic of rhythms is in the process, not the particulars.

Children who’ve had a role in preparing a meal asume ownership of it. More simply: When children make food, they’re less likely to throw it, or refuse it. In the wonderful world of the Waldorf kindergarten, “snack” is not just something to eat, it is an event. There is reverence associated with the whole process: the preparation, eating, and the cleaning up afterward. Everyone is involved. – Kim Payne eight tries and they have food for life

If you want a child to try a new food (or food group), you need to have them try it at least eight times. We tend to give up too soon, setting up a detour around all forms and varieties of lettuce, say, or beans, after just one frownyface reaction. – Kim Payne All quotes from the Rhythm section of Simplicity Parenting

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The gluten-free and vegan banana muffins were a very popular post, so I have been working on some simple variations, that have been kid approved at various birthday parties and school events.

gluten-free and vegan banana muffins Ingredients 1 cup Brown Rice Flour 1/3 cup Hazelnut Flour 3/4 teaspoon Salt 1/2 teaspoon Baking Soda 1/4 teaspoon Baking Powder 1 3/4 cup Mashed Banana 5 1/3 tablespoons Coconut Oil 1/4 cup Maple Syrup Directions Mix dry ingredients in a bowl. Mix banana, coconut oil and maple syrup in a blender. Add mixture to dry ingredients. Pour in cupcake tins greased with coconut oil. (I like mini cupcakes) Bake for 45 to 50 minutes at 350. Notes The hazelnut flour is to add a nutty flavor. Almond flour/meal could be used instead. Or if you need a nut-free version, use oat flour. I blended the wet ingredients in my Vitamix and the muffins come out very fluffy. No one can believe there are no eggs!

chocolate variation Same recipe, but add half a cup of Cacao Powder to the dry mix. If you want them extra chocolatey, add a half of cup of Grain Sweetened Chocolate Chips to the batter.

pumpkin variation Instead of banana add same quantity of Baked Pumpkin. Sweet potato and squash also work. Pumpkin from a can would also work, if you are in a pinch. These will not be as sweet, so you could also do part pumpkin part banana or add a little extra maple syrup. Adding a teaspoon of Pumpkin Pie Spice or Cinnamon also tastes fabulous.

birthday cupcake variation Frost with a thick Cashew Cream. For those of you who make cashew cream regularly, this will have less liquid. Ingredients 3 cups Soaked Cashews 1/2 cup Coconut Water 1/4 cup Raw Honey or Maple Syrup 1-2 tablespoons of Vanilla Directions Blend in Vitamix. (I think you could do this in a food processor if nuts are very soft.)

See you in the Spring! In the meantime stay connected at staybasic.com. Lots will be happening there the next few months...