Proactive Parenting – Give them better Junk!

This post was inspired by this article!

I am not a parent yet, but I intend to be one day – for at least 3 kids  and I can’t wait to raise my kids with healthy habits that they have control over. This may be easier for me to say now. But what I do know is that there is no excuse when it comes to giving your kids junk food. With the plethora of unhealthy, toxic choices that are available today, there are just as many healthy tasty and fun options too.

I know that my good friend, and fantastic mom Lisa Borden can vouch for this. As a mother of 3, she is a true example of this. Her kids know and appreciate what it means to eat well and have their “ cake” (albeit  from Sweets from the Earth or Kelly’s Bake Shoppe) and eat it too. They have been raised to understand that there is JUNK food, chemically processed kind and ethical homemade or naturally derived kind of junk food, which I would rather refer to as healthy indulgences or “good” junk food. These are still treats, still with sugar and fat, but they are a much better option than what is typically available for kids.

To that matter, please check out Lisa’s son Ryan Storm, an acclaimed Toronto food critic who knows what it means to eat well – at 12 years old!

What infuriates me the most is that some parents even claim to be prisoners to their kids choices. Blaming them for what they buy – “because that is all they will eat!?”  Rather, it should be the parents as the decision makers and the nurturers in their child’s life. Granted marketing claims and media are not helping with this. Making parents believe they are actually doing a good thing and giving their child a “treat” or something “special” and most importantly putting a smile on their face. Which in the end makes the parent feel like a hero. To me, that is NOT proactive parenting. That is a passive cop-out, letting kids rule and not doing the due diligence required to find better “junk” alternatives – that still taste good! I don’t even like to use the word “junk” as no junk should ever go into your kids body!

I know there is the argument of the birthday parties, school pizza days and other occasions that a parent may not have control over. I understand, and believe that there is room for moderation and exceptions but if the healthy habits and standards aren’t there to begin with, then this becomes more difficult to implement as a child grows up.

I know this, because one of the biggest contentions I get from parents is that their 8 year old just won’t eat that piece of fruit, or “healthy” chocolate chip cupcake – because it’s just not the same as a the chemically processed and toxic version. At that point it becomes too late, and the child had not only developed unhealthy eating habits, but also unhealthy behavior habits towards food, believing that “healthy” food is gross and not cool. I would just like to mention that my whole philosophy on food, is that healthy food HAS to taste good and be enjoyed no matter what. Or what’s the point?

It is up to the parents to instill values in their kids at home. Kids should be sent to school with healthy and fun snacks. Of course in addition to loading them up with apples and carrots, they need a tasty “treat” too. Ones that actually make their friends jealous! This can be done, however instead it is typically easier for parents to say, well I may as well just give them “this cookie” or “those chips” because they will just want it anyways (I come across this too often with my clients). The truth is, if you create at that, then they will. So instead why not get involved with your kids and come up with some snacks that are colourful and tasty, sweet – whether store bought or homemade. The good news is there are lots of options & also if they are part of making their own yummy treats, they will be more likely to eat them too!

Here are some ideas to start with:

• Instead of candy, gummies TRY  dried fruit – okay so that may sound boring, but get some blueberries, raspberries, mango, apricots and cut them up in little pieces and you’ve got the best tasting naturally sweetened “gummies” that you can find. Colourful, sweet, chewy, not food dye or white sugar – it’s a perfect match! (make sure you are buying varieties that are sulphite free and non-gmo)

• Instead of soda and sugared juices TRY to get some 100% fruit juice and mix it with water and even put some berries in there. The ultimate naturally-sweetened vitamin water.

• Instead of potato chips TRY Organic corn chips, sweet potato chips, zucchini chips, spelt pretzels, homemade organic popcorn, kale chips, even chocolate covered kale chips.

• Instead of jello or pudding TRY Yoso coconut yogurt top it with fresh fruit or dark chocolate chips – this is a perfect nut free snack to pack up or for after school.

• Instead of Ice cream TRY Coconut Bliss coconut ice cream. Flavours include vanilla, chocolate, peanut butter fudge, berry swirl, coconut – plan an Ice Cream Sundae night!

• Instead of Cookies  TRY Better cookies from Sweet from the Earth, New Moon Kitchen or make a trip to Kelly’s Bake Shoppe, or Bunner’s Bakery–just note these are still “treats”, and should be treated as such but they are much healthier options! Of course making some of your own cookies at home would also be  a nice way of knowing what is going in your treats and it also gets your child involved in the making. Try these Ice Cream Cookie Sandwiches

•  Instead of  dairy milk chocolate bars TRY Giddy yoyo, Endangered species, Zazubean Chocolate, Chocosol or Cocoa camino.

Some Nourishing KID Resources worth checking out are:

Unjunk Your Junk Food, Real Food for Real Kids, Sprout Right, Learn Eat Grow,  

Help we’ve got Kids

If you are at a loss for ideas and want to get inspired in a fun and friendly environment, luckily we’ve got many upcoming opportunities to give you the chance to learn how to make some new healthy recipes for the family:

Better baking – May 13th

Weekday meal Planning – April 15th

Killer Kids recipes- May 14th

Pro-teen – May 21st

And the most exciting news is our very first offering of a  Delicious Kids Day Camp this summer!

Register early before spaces fill up!

It is my goal to inspire you to stay on track, find alternatives, eat well, live well and nourish yourself & your kids….if you have them

The Myths of Calcium, Dairy & Bone Strength Triage

March is calcium month and there is no better time to clarify the myths of calcium and bone strength! Despite what dairy companies lead you to believe, building strong bones is a lot more complicated than consuming calcium. There are three misconceptions when it comes to dairy, calcium and bones.

1. Building strong, healthy bones depends only on calcium

2. Your calcium intake is the only thing that matters

3. Dairy is the only good source of calcium

Let’s clarify these myths one at a time:

Clarification #1 – Calcium + Vitamins Build Strong Bones

Bone development is influenced by a number of factors, including nutrition, exposure to sunlight, hormones, and physical exercise. There’s no denying that calcium is important for bone health but bones need more than just calcium to grow and stay strong. Other important sources include Vitamin C, Vitamin D, and Vitamin K.

Enjoy these foods that are bursting with calcium!

1. Green Leafy Veggies – kale, chard, beet tops, collards, broccoli, Brussels sprouts, dandelion, mustard greens and bok choy.
2. Root Veggies – parsnip, rutabaga, sweet potatoes, squash, okra.
3. Nuts and Seeds – almonds, pine nuts, hemp seeds, sesame seeds.
4. Beans, Legumes and Whole grains – kidney beans, black beans, quinoa and amaranth.
5. Fermented and Organic Soy – Tofu, tempeh, miso and edamame.
6. Sea vegetables include arame, nori, dulse, wakame and kombu. They can be found at your local health food store or in the condiment section of your grocery store. Another great place to look is at authentic Asian markets.
7. Other: carob, tahini, almond butter, cocoa, goji berries, figs and molasses.

Clarification #2 – Importance of Calcium Absorption & Retention

As we just discussed, calcium-rich foods is one source that helps build strong bones. But what you may not realize is that calcium is for more than just your bones – almost every function in our body requires calcium. Many degenerative diseases such as osteoporosis among others are a result of poor quality supplementation and an imbalanced diet.  Reaping the benefits of calcium is also about how much we’re able to absorb, and retain. Factors including our dietary habits, lifestyle, and aging process all contribute to calcium absorption and retention.

• Stress impacts normal digestion and can have a negative effect on calcium absorption.
• Age also impacts calcium absorption – on average, adults absorb approximately 20% less calcium than children.
• Protein increases calcium absorption and stimulates the production of hormones that promotes new bone formation.

Clarification #3 – Avoid Dairy as a Source of Calcium

People have grown to accept that you can only get your daily intake of calcium from conventional dairy and a calcium supplement. What you need to also focus on is whole food sources that are naturally loaded with calcium. These foods don’t contain dairy, but will provide your body with the calcium it requires to function in an easy-to-assimilate way along with a whole bunch of other minerals and nutrients that are vital to good health!

So skip the dairy, eat your greens, get some sunshine and exercise regularly and enjoy all of the health benefits of a whole, natural diet! For calcium-rich, plant-based recipe inspiration join us on March 18^th for Veggin’ Comfortably where you will learn some delicious calcium-rich recipes and you will receive a free copy of Marni’s best-selling eBook Veggin’ Comfortably.

Try this calcium-rich treat — Carob Fig Frozen Fudge

What’s In It?

1 cup figs, soaked

1 1/2 cups filtered water

1 tablespoon pure vanilla

1/2-1 cup nut butter (almond or sunflower)

1/2-1 cup raw carob powder

1/2 cup Manitoba Harvest hemp seeds

How it’s Made:

1. Place the figs in a bowl and cover with water and soak for about an hour, until soft. Drain reserving liquid.

2. In a blender, blend the figs, and vanilla until smooth, slowly adding soaking water as needed to form a creamy consistency.

3. Transfer the fig mixture into a large bowl, add the nut butter, and stir to combine.

4. In a separate bowl, mix the carob and hemp seeds.

5. Gradually add the dry carob mixture into the wet fig mixture. Stir well. Press evenly into a 10 by 18 inch brownie pan, 1 inch thick and freeze until firm (about 3 hours).

6. To serve, cut into 1 inch squares.

Happy calcium-eating!

Healthy Soup Made Easy

We know that homemade soup is a healthy choice for a meal. It can be filling but low in calories, and all the nutrients from its veggies and protein stay in the broth instead of getting lost in water that will be drained away. But making a homemade broth can be time-consuming, and some days you don’t have time for a dish that you have to watch closely while cooking. So what do you do if you want a soup that’s good for you but also easy to get on the table? Make one with peas.

With both green and yellow varieties to choose from, peas are a wonderful choice for a soup on a cold winter day. Green peas, in particular, have a very distinct flavour and go very nicely with both fresh and dried herbs. The benefit of using dried split peas is that they don’t need to be soaked, like other legumes and beans, but can simply be cooked directly in your soup pot. They need to cook for a good hour or so, but they will eventually break down and blend nicely into your soup.

As for thickening your soups, have you ever considered cauliflower? This healthy vegetable can replace potato, flour, or any other thickener that would typically be used in a soup. Cut up your cauliflower into little florets — they’re a perfect addition to any soup that you are going to blend or purée, and they add a healthy dose of fibre, antioxidants, and vitamin C. Just because it’s white doesn’t mean it lacks nutrients, so make use of this lovely veggie. Cauliflower also makes a great substitute for mashed potatoes!

Looking for more reasons to make a bowl of soup a diet staple this winter?

Six reasons to include more soup in your diet this winter

1. Soup is nourishing, warming, and energizing, making it a perfect choice for a fall lunch or dinner.
2. You can get a great meal all in just one bowl. All you need to do is include grains, veggies, and/or salad with your soup to make a full meal
3. Soup is easily stored in the fridge or freezer, so you can make a big batch and it will last for a few days, weeks, or even months.
4. It’s an easy meal to take on the go. Simply warm your soup up in the morning and pack it in a thermos for a healthy and inexpensive packed lunch.
5. Soup is a comforting, feel-good meal. There is truth to the idea of eating soup to stay healthy — a nourishing bowl of soup can go right to your soul and uplift your spirits, as well as your immune system.
6. Finally, soup can help with controlling weight. Having a low-calorie bowl of soup before a meal can help to make you feel fuller and suppress hunger — you may actually eat less of the more-caloric main dish.

Cauliflower and pea soup
Here you have it, the world’s easiest soup. Well not really, but it is pretty simple and made all in one pot — just warm, purée, and serve!

Ingredients:
2 ½ cups green or yellow split peas
1 large onion, peeled and chopped
3 carrots, peeled and chopped
1 head of cauliflower, cut into small florets — or try 1-2 small sweet potatoes if using yellow peas (to thicken and sweeten)
2 celery stalks, chopped
Pinch of rosemary
Pinch of thyme
Fresh oregano
Pinch of sea salt
Freshly ground black pepper
1 large bunch of greens (kale, spinach or chard)

Directions:
1. In a large soup pot, put 6 cups of water and bring to a boil over high heat. Add the split peas, onion, carrots, cauliflower, celery and herbs. Stir and bring to a boil again.

2. Reduce the heat and simmer, uncovered, until the peas and vegetables are tender, about an hour. If you prefer a creamy soup, transfer half the mixture to a blender and blend until smooth. Return it to the soup pot and mix well to combine.

3.  Stir in chopped greens of choice into warm soup, to wilt.

4. Season to taste with salt and pepper and serve immediately.

Do you want more nutritious recipes? If so, join Marni on either February  21st for Mediterranean Flare or February 28th for Grain Goodness.  Hope to see you there!

This article was originally posted on Chatelaine.com 

A Dream Come True!

If you haven’t heard the exciting news, I have just signed a lease for a new commercial space – Toronto’s first plant based cooking studio – 510 Eglinton avenue to be exact!

As you can imagine this is a big undertaking.  I am over flowing with pure positive emotion right now as I get the chance to do more of what I am doing while reaching more people. The best part is that this new “home” to my classes will help you to get inspired and create delicious, simple plant-based recipes and meals. The new studio will act as a place to connect with food first hand and the impact good nutrition has on your health.

My new cooking studio will  also be a place to meet health-focused foodies, discover new tastes and truly explore the depths of what it means to be fully nourished!

It has taken me five years to reach this incredible milestone and I am honoured that nourishing people with delicious food and education has made a huge impact on the community in Toronto. I am looking forward to continue to do so on a much larger scale.

This not only means more of my amazing cultural and health focused cooking classes in the evenings, but daytime classes, weekend classes, and specialty workshops with local like-minded businesses will also be introduced. Additionally, the new cooking studio will be a venue for hosting private parties, events and other special gatherings. I will even be offering the studio to rent to those  looking for a fully equipped space in which to teach classes and workshops.

In staying consistent with my philosophy, this new studio will be constructed from the ground up keeping your utmost health and comfort in mind. The studio will be green, sustainable, fresh while remaining cozy, intimate and inspiring. You will also be able to buy your favourite superfoods, appliances and eco products, from green cream to glass straws and so much more.

There are so many class packages and programs to take advantage of before the price of my offerings increases when we move to the new studio.  Be sure to check out the many available options here.

I want to also sincerely thank Borden Communications, Sustainable TO, Blendtec, Navitas Naturals, Salad Master, and Urban Cultivator for being an integral part of this project. I am looking forward to working with the many companies and individuals that will also jump on board for sponsorship and support the creative and exciting development of this new cooking studio.

Thanks to all of you for your continued support!

Joelle’s Veg.ca Challenge

I started working with Marni 2.5 weeks ago and since then I have been immersed in the wonderful world of a plant-based diets. The topic really interests me as I have always been interested in health and nutrition through the consumption and preparation of food. Since working for Marni my exposure to this lifestyle has increase immensely as I have had the opportunity to research the topic further, have read Marni’s eBooks and interacted with her clients who are also focused on a nutritious lifestyle.

Because of my interest in and recent exposure to plant-based diets, I’ve decided to take on veg.ca‘s Veggie Challenge as my first experimental step to practising a plant-based diet. I signed up last week and thought it was only a week long, until I received an email yesterday at the end of the first week giving me the option to extend the challenge by 3 more weeks. Since the first week wasn’t too challenging (yet!) I decided to take on the next 3 weeks as a full fledged vegetarian! I’m looking forward to the challenge and am lucky to have Marni by my side so that I can ask her questions that come up along the way. Upon reading her eBook, Weekday Meal Planning, Marni and I went through the grocery list that I made of key ingredients to stock my cupboard with, that are healthy but also all around nutritious. I have always enjoyed eating healthy, nutritious food but see this challenge as a stepping stone to build on my basic foundation and to know when to incorporate really nutritious foods in my diet that are strategically eaten when for example, I need to consume more magnesium or iron.

Thanks Marni and veg.ca for providing me with amazing resources and helping me begin this journey!

Stay tuned for my next update. I went Marni’s CalciYUM cooking class on Thursday night so I’ll have some great tips to share!

xoxo,

Joelle

Feed Your Mind With Us!

The Toronto Vegetarian Food Festival is just around the corner. For those of you who have never been the Toronto Vegetarian Food Fair, it’s like a big party of some of the best of friends, brands and of course, food!

This year we are fortunate enough to have a created a community that will be representing some of the most delicious and nutritious brands of veg-friendly products.  These are companies whose products are healthy, environmentally conscious and happen to just taste delicious!

Each one of these companies products will influence and inspire you to make healthier choices in your everyday lifestyle.

The brands that are part of our community are:

Bali Sun

You know all about the power of coconut oil… or do you? If not, coconut oil can be used in cooking as it has a high smoke point, in baking as an alternative to many overly refined oils, as a skin moisturizer and as a source for energy before a workout.  Coconut oil is composed mainly of   medium-chain triglycerides, which means they are used for energy and not stored as fat.  Our favourite brand to use is Bali Sun, whose virgin coconut oil that has a smooth, mild coconut flavour, it is made in Thailand and is cold-processed using no harsh chemicals.  Bali Sun will be sampling their delicious coconut oil at our booth so make sure you stop by and taste the superior quality of this coconut oil. We will also have their newest product available as well coconut nectar and coconut ambrosia (coconut butter). So come early before it all sells out!

Coconut Bliss

For a long time, the only store-bought version of non-dairy ice cream was soy-based.  When coconut ice cream was available to Canadians, well let’s just say we were pretty darn happy.  Luna and Larry’s Coconut Bliss is made from coconut-milk and is dairy and soy free!  Not to mention all the delicious flavours including Island Vanilla, Chocolate Hazelnut Fudge and Mocha Maca Crunch.  If you really want to be convinced, come visit our booth for samples (you’ll be wanting seconds!)

Mary’s Crackers

Organic, gluten-free, wheat-free, dairy free and vegan crackers, cookies and snacks?  Is this too good to be true? Nope! This is Mary’s  Crackers, a fantastic brand with products such as caraway crackers, chocolate chip cookies and Pretzels! We love Mary’s Herb Crackers with hummus and veggie sticks as an afternoon snack. Mary’s is such a great option for those with gluten allergy or sensitivity as the products are so delicious.  Come by our booth and go crackers!

Navitas Naturals

The word ‘superfood’ gets thrown around a lot, everything wants to be a super food but Navitas Naturals brand provides true superfoods such as acai powder, raw cacao, golden berries and mesquite powder.  This is also a company with ethics!  Navitas Naturals believes in a whole foods philosophy (just like we do!) and provide organic products with minimal processing. We love all of their products!

Sunwarrior

There are a lot of protein powders on the market but Sunwarrior has stolen our hearts.  Made from sprouted, whole grain brown rice making it easily digestible and hypoallergenic, so it’s a great option for those with dairy issues.  Sunwarrior Vanilla flavour is our fave, it has a delicious flavour with no funny after taste.  We love to make protein smoothies with Sunwarrior after our workouts and have noticed that our recovery time is much faster (when compared to other protein powders on the market).  We get asked which protein powders are good all the time, no seriously all the time and we tell people “Sunwarrior” and have received lots of positive feedback. Stop by our booth and see what the fuss is all about!

Wean Green

We are suckers for snacks! And we love to pack snacks for trips, hikes or strutting around town but carrying our snacks in plastic bags is not only dangerous (has the plastic baggie ever broken it’s seal and left you with chocolate chips at the bottom of your handbag? It stinks) as well, plastic bags are not good for the environment.  That is why we love our Wean Green containers. These little glass tubs will fit perfectly into any bag and have an extra tight seal.  We should also mention that they are made from recycled glass and are 5 times more durable than regular glass.  They come in a variety of sizes and cute colours too, they are the perfect container for the whole family!

Keep up with us:

Follow @nourishedfully for #TeamFN updates

There will be discounts on class packages, products and lots of delicious samples!

See you there!

The Marni Wasserman Team.

 

The Specs:

September 7th-9th, 2012

 

Nature’s Sports Drink & Hangover Remedy

Can we say enough good things about coconut water? If you’re a follower of this blog, then you’ve read our internet version of ‘singing praises’ to the stuff. As you saw in the title, this drink has multiple uses. Sometimes we can get a little carried away on these warm summer nights, back yard parties, and veggie-q’s (yes, that’s how we refer to barbeque parties here in the office!) and we end up feeling like coconuts are knocking us on the head. You may have guessed that I’m talking about hangovers – the lovely dehydrated state of regret that we sometimes find ourselves in. Instead of reaching for the ibuprofen, why not grab a glass of nourishing, electrolyte rich coconut water that hydrates your body? Coconut water is fat free, naturally sweet, and loaded with essential minerals (or electrolytes) such as potassium and sodium that help re-balance our electrolyte levels and make for a fully charged you! Coconut water is especially good for dehydration. Since alcohol robs our body of water, replenishing with coconut water is the perfect solution.

As mentioned before, coconut water also makes an excellent sports drink for the same reasons listed above. When we exercise we end up using our electrolytes and water, and drinking coconut water is a perfect way to replenish yourself to optimal functioning.

Coconut water has many other beneficial properties outside of being a hangover remedy. In fact, drinking coconut water regularly encourages bowel movements, boosts immune function, helps to prevent bacterial and viral infections, and helps our thermoregulation during the warmer months as it keeps the body cool.

Living in Canada, which is clearly not tropical, it can be hard to access fresh coconuts year round, so we recommend trying Coco water, which can be purchased at Shopper’s Drug Mart starting on July 26th. Coco the natural drink has no additives and is the closest thing you can get to drinking straight from a coconut. Also, try drinking through a glass straw if you’re going to sip from a coconut directly to avoid any toxins that come from cheap plastic.

So go ahead, indulge in some coconut water – it’s ever so good for you!

Coconut Refresher

• 2 cups coconut water (Coco the drink)
• 2 tbsp lemon juice
• 1 tsp ginger juice (from freshly grated ginger)
• 1 tsp coconut nectar

Stir together in a tall glass and sip with a glass straw!

 

Refreshing, Summer Drinks!

Hot summer days beg for cool and refreshing drinks. They just go hand in hand. And when the sun is beaming, it’s vital that you’re properly hydrated. Sometimes you actually don’t even realize you’re thirsty until a big glass pitcher filled with water and lemon is put in front of you.

But this is not always the choice people make to quench their thirst. Unfortunately, juices, sodas, lattes and other
high sugared, empty calorie drinks filled with artificial flavors, and even aspartame, are just too readily available.

If you want to curb this completely, get a hold of a just a few simple ingredients to make your own homemade summer refreshments.

Here are a few reasons why:

• They are refreshing, easy and can be kept in your fridge
• They will be full of natural ingredients and flavors (choose from either steeping some herbal tea and chilling it, adding mint, lemon, honey, or ginger)
• Fruits such as oranges, lemons and limes slices added to water make an amazingly simple drink. You can even put this into your water bottle for when you are on the go.

Here is what to avoid and how to change things up!

• Colors from sports drinks or juices. They are full of artificial dyes and other preservatives. Instead choose drinks that are 100% natural from fruit or use your own fruit juices or purees!
• Fizzy beverages such as sodas. Not only are they filled with calories and syrups, but they can actually dehydrate you. Choose filtered, flat or spring water instead and add in mint or ginger for something refreshing and different.
• Added sugars (such as glucose, fructose, corn syrup) which just means added empty calories! Use natural sweeteners if necessary such as honey, maple syrup or from fruit.
• Cream or milk based beverages are loaded with fat and often sugar. If you are feeling like something thick and creamy, make a smoothie or have one made with pure ingredients.

It’s easy to avoid unnecessary sugars, fats, and chemicals – it just takes a little planning.  Check out this refreshing recipe for Pink Ginger Lemonade to keep you feeling fresh and cool!

Pink Ginger Lemonade

What You Need:

• 2 tbsp fresh raspberries or strawberries
• 2 cups water
• ½ tsp ginger, minced
• 1 lemon freshly squeezed
• Pinch sea salt
• 1 tbsp raw honey

How It’s Made:

1. Soak berries for 4-8 hours in 2 cups of pure or filtered water (with ginger)
2. Place all ingredients in a blender and blend on high until smooth.
3. Enjoy!

Need a little help in creating fresh summer drinks, or just want to learn the benefits of new delicious recipes? Then, quench your thirst with me this July!

 

 

Superfoods for a Super You

It seems like more and more lately we keep hearing about superfoods. The question is, do you know what a superfood is and what qualifies it as a superfood?

What Are Superfoods?

Superfoods are a category of foods found in nature; they are superior sources of essential, super-power nutrients, nutrients we can’t make ourselves.  They are the most powerful foods on the planet, and are powerhouses for the transformation to a slender, healthier you.  If you are what you eat, why not be super?

Where Can I Find Them?

Superfoods can be found everywhere. You are likely using many of them already everyday. Not all superfoods come from exotic places like Costa Rica and Thailand – but many are right here in North America and can be found at your local health food store, grocery store or farmer’s market.

Everyday foods such as kale, quinoa, sweet potatoes, blueberries, and raw honey are amazing superfoods to start with.  If you want to get exotic –  include superfoods such as nori seaweed, cacao, goji berries, maca, Maqui, and mesquite as well.

Superfoods Also Include:

• Raw foods – (food not heated above 48 degrees Celsius or 120 degrees Fahrenheit),
• High enzyme foods - (foods that easily break themselves down are easier on our digestive system, such as mangoes, pineapple, papaya and avocados)
• Organic foods - (foods grown without pesticides, herbicides, and chemicals)
• Fresh, local foods (visit local farmers markets and taste the difference that local foods make!)

The Raw Truth

It seems of lately that more and more we’ve been hearing about raw foods. Which leads me to say that adding more of them into your diet is absolutely a great way to boost your health. Incorporating raw foods into your everyday eating means focusing on fresh fruits, vegetables, nuts, seeds, and sprouts. With these foods as the foundation of your diet, you will have more energy, lose weight and feel fantastic, as they’re loaded with enzymes, vitamins, and nutrients.

But it’s not about becoming 100% raw and following strict guidelines – it’s just about eating better and getting some pure, clean, and fresh foods into your body. Even if half of your meals each day consist of raw food, you’re on the right track. Your entire meal doesn’t have to be raw; simply enjoy a cooked meal along with a salad or a fresh juice.

My advice: don’t get too caught up with the details. Just start simply by adding more “raw” foods into your meals.

Here are a few ways to get started + a delicious recipe!

1. Have at least a serving or more of fresh fruit everyday. This can include an apple, pear, orange, berries or a fresh fruit smoothie
2. Have multiple servings of fresh vegetables everyday – cut up carrots, celery, peppers, a large dark leafy green salad or a fresh pressed green juice.
3. Enjoy a handful (or two) of raw organic nuts and seeds. Put them into a trail mix with raisins, goji berries, apricots – and you can even add some pure raw dark chocolate (cacao) into the mix
4. Grab a bag of fresh sunflower or pea sprouts from your local health food store or farmers market. These make a great addition to salads, sandwiches, soups, stir fry’s and smoothies
5. Get creative and try to prepare a few new raw recipes each week including smoothies, raw nori rolls, cookies and nut based spreads

If you’re thinking about reaping the benefits of incorporating more raw foods into your lifestyle and need a little professional help along the way, join me for a Raw Made Easy cooking class on May 16th. I will be showing you easy and impressive ways to prepare delicious, raw foods.

Almond Basil Pesto
A delicious spread to enjoy with raw bread, flatbread, and crackers or served with crunchy raw veggies, kelp noodles or shredded zucchini!

Ingredients:

2 tbsp torn fresh basil
1 tbsp chopped parsley
1 cup whole almonds, soaked overnight or for 8 hours
½ cup pine nuts
2 tbsp lemon juice
1 garlic clove
¼ cup olive oil (or more) for a creamier consistency

Procedure:

1. Place all ingredients in food processor and blend until smooth
2. Place in a small bowl and refrigerate
3. Serve with cucumber slices, zucchini noodles, carrots, whole grain or raw crackers or brown rice pasta/kelp noodles or steamed vegetables

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