Geek gone raw

Wakame salad

2010-08-14T21:19:00.001+03:00

In my last post I wrote about my diet dilemma. It seemed like I was gaining weight on a raw food diet (probably due to a combination of high sugar from fruit and high fat from nuts). Following this I've brought some healthy wholegrains back into my diet: quinoa, millet (my fave), amaranth and oats. The improvement is incredible, I feel so much more energetic and I quickly got back to my ideal weight! What Okriina from Keittiökameleontti (an inspiring blog filled with excellent raw recipes in finnish) said when she commented on my last post really hit home. I believe I was not absorbing protein well from raw nuts.

Anyway, I digress. Just wanted to post a recipe that gives you guys some idea of what I eat these days. This is a simple raw asian-inspired wakame salad, boosted with toasted sesame seeds (you could use soaked and dehydrated too, if you are on a raw food diet). As lunch, it would work wonderfully on its own. For dinner, I served it along with vinegared millet.

WAKAME SALAD

Salad:
1 small zucchini and/or cucumber
4 medium carrots
1 small apple
1C or more of green peas, preferably snap peas
5 stalks of wakame seaweed
couple tbsp toasted sesame seeds

Dressing:
1,5 tbsp brown rice vinegar
Sweetener of choice, I used a bit of xylitol here
4 tbsp cold pressed sesame oil
Mineral-rich salt (Himalayan, gray sea salt)

Soak wakame for 5 minutes in cold water. Julienne the zucchini, carrots and apple. Chop up the wakame. Mix together the veg. Blend the dressing ingredients, taste and adjust it according to your liking. I use toasted sesame seeds here for flavor, I just love them combined with the sesame oil in the dressing. This would be even better with snap peas, but as you can see from the pic this time I only had regular ones.

VINEGARED MILLET
3/4 C millet + 3C water (or thereabouts)
2 tbsp brown rice vinegar + salt + a little bit of sweetener of choice
2 strips of Kombu seaweed

Cook the millet in water with salt and kombu. Remove from heat, chop up the kombu and mix it in along with vinegar, salt and something sweet to round off the taste.

Crossroads - What to do?

2010-08-11T15:37:00.001+03:00

As you have probably noticed, I have not posted anything for a while now. This is because I've been busy, for one. The main reason however is I don't really know what to do about my diet - and hence what to do with this blog? I decided I'd write my thoughts down in hopes that you might be able to help.

In May my husband and I started really craving raw foods and the thought of slaving over the stove just didn't sound appealing. So we ate what we felt like eating, I would say 90% or more of our daily food was raw. This felt good at the time. Soon after, I noticed I was having a hard time maintaining my body weight (116lbs seems ideal for me). I also felt like was not getting enough protein and contrary to what people usually associate with raw diets, I also felt less energetic. End of July we started craving cooked food, like sushi (I replace white rice with millet, in the pic). So we went with that. I lost a couple lbs and got back to my ideal weight quickly after and also noticed a huge increase in my energy levels. It's not like we missed bread or any kind of junk (I'm still allergic to gluten and dairy), just some lightly steamed vegetables and cooked grains now and then. I also replaced my raw pizza crusts with a crust made of water and millet+quinoa flour. I think the reason that I gained weight on high raw was the large quantity of nuts we were consuming. Now that we've replaced most of the nuts with healthy grains, we both feel a lot better. And look better!

I would still like to eat as much raw as possible. I'm finding it hard to replace nuts in raw recipes - it would be a lot easier if I could eat gluten and just replace with spelt or wheat berries. We do still use a lot of sprouted buckwheat. I've tried using sprouted oats, but my body won't tolerate that too much/too often. Lightly toasted or cooked g-free oats I can handle, it's the raw variety that is pretty hard to digest. Lately I've also found that consuming a lot of legumes isn't too good for me either. So my question is, if I can't eat raw nuts or raw/cooked legumes, how do I get enough protein? I do eat raw chia, hemp and sesame seeds. But it doesn't seem feasible to get 50-60g protein (1g/weight kg) from those alone.

Is it so bad to eat cooked millet, quinoa, buckwheat, amaranth and oats? At this point I think not, because I feel significantly better eating the grains. But what do you think? Are there others out there who can't handle a lot of nuts? Any gluten-free ideas how to replace them in raw recipes? Or any gluten-free, nut free recipe ideas altogether? Savory dishes are what I'm struggling with.

This blog never really was a raw food blog. It will still continue as it was when I started it, as a documentary of my "adventures" into the realms of healthy eating. I'm just still looking to find the kind of diet that works best for me. Hope you'll continue to follow me on my journey. :)

Tropical mango strawberry cheesecake

2010-06-17T11:46:00.002+03:00

Here's the recipe for the tropical cheesecake I mentioned in my previous post! Sorry about the photo, it really doesn't do this recipe justice. The mango layer actually has a gorgeous, deep yellow color. I just whipped this cake up 2 hours before the guests arrived and once it was all set and glazed, the guests were already there and I didn't feel right abandoning them just to get a perfect pic :)

The crust:
2 C almonds
1C sun-dried bananas
pinch of salt

Grind the nuts and dates in a food processor fitted with an S-blade. You may add water if the mixture doesn't stick together. Press onto a large tart pan or smaller individual tart molds.

Filling:

1 cups dried mango, soaked

0,5C fresh or canned organic mango (I could only find organic mango canned..)

1,5C macadamia nuts

2 tablespoons coconut oil

1-2 tbs fresh lemon juice

1/3 cup cacao butter
raw, unfiltered honey to taste (exact amount depends on the sweetness of your fruit)

Puree everything smooth except the cocoa butter, grate it in and blend to combine. Spread on top of the crust. I made two batches to get a higher cake (as opposed to a filled pie).

Strawberry glaze:

1C frozen strawberries, thawed

5 tbsp chia

Blend until the chia is gelatinized. I did not measure these out at all, I just took a container of frozen strawberries, thawed them and blended in as much chia as it took to get it to form a gel. There was plenty of left over glaze. Once the chia has set, spread evenly on top of the mango layer. If you have fresh strawberries at hand don't bother with this, just garnish the cake with the chopped berries!

I think most of my guests were used to a white flour+ sugar cake with tons of whipped cream. They all said this certainly was new to them, but then asked for seconds and raved about how delicious it was. I was a bit worried about the perhaps unusual flavor combination (at least to most Finns), but since I am such a mango fan I decided to go ahead with it.. after all, this was my graduation cake! :)

Raw spanish scrambled "eggs"

2010-06-14T16:34:00.003+03:00

Hi everyone! We're back from a weekend out of town, celebrating my graduation (BSc), gathering spruce shoots and visiting with family and friends. I'll be back to post about the party, I made an amazing raw tropical mango strawberry cheesecake which was a hit! But for now I decided to post one of my husband's favorite raw breakfasts.

This recipe is inspired by Ani Phyo's raw scramble. I made it once (added more spices and dash of olive oil), but my husband complained about tasting the almonds. He said it was very good, but the almond flavor bothered him in a savory dish! To please him, I replaced the almonds with brazil nuts. Cashews would be even milder and probably work as well, but I like brazil nuts because they are so packed with minerals such as selenium and zinc. Although not raw, I also added my husband's favorite spice: smoked paprika. I enjoy the spice as well, and as long as it is not unhealthy I tend to choose taste over "100% raw."

Anyway, onto the recipe:

Spanish scramble:
1C dry brazil nuts (soaked and dehydrated always best)
0,5C sunflower seeds (soaked and dehydrated always best)
1tsp turmeric powder
1tsp or more of organic smoked paprika
0,5tsp italian seasoning (or herbs of choice)
1/4 tsp mineral rich salt or to taste
1/2 cup water
dash of your favorite cold-pressed olive oil (optional, but I think it improves flavor and texture)
black pepper

First blend the nuts and seeds and add water to reach a consistency similar to scrambled eggs. If you like, you may leave it a little chunky. Add turmeric to give it the right color and other seasonings to taste.

Add-ins:
tomatoes
1/4C fresh cilantro
spring onion
Marinated and dehydrated mushrooms (1:1:1 ratio of balsamic vinegar+olive oil+honey, salt, pepper, yumyum!)
sweet pepper
raw olives (I just had organic ones)

Chop your add-ins of choice, mix in and enjoy! We like to let it sit a bit to warm it up (we keep our nuts in the fridge) and allow the flavors to mingle.

The scramble is served on greens, either spinach or romaine leaves work wonderfully. Sometimes I also like to wrap the scramble in a salad leaf!

Spicy summer curry

2010-05-25T17:04:00.001+03:00

The sunshine is back and that calls for something light, colorful, refreshing and flavorful! This recipe definitely delivers that.

Raw parsnip rice:
3 parsnips
1/2C of dry coconut flakes (preferably sun-dried)
3 tbsp pine nuts
2 tbsp sesame oil
1 tsp raw honey
1 tsp ume plum vinegar (or anything acidic)
Himalayan salt, freshly ground black pepper

Pulse the pine nuts and parsnips until they resemble white rice. Stir in the rest of the ingredients.

Mango curry sauce:
1 large mango
1/8 of a sweet onion or more to taste
Himalayan salt, pepper
Garam masala, ground coriander, cumin
Fresh coriander leaves

Puree mango and onion, add spices. Pour in a serving bowl, stir in roughly chopped fresh coriander. The onion can either be omitted entirely or replaced by spring onions.

Veggies:
Pea shoots or just peas
Finely chopped raw broccoli
Carrot (we had yellow and red carrot)
Tomatoes

Sweet peppers would have been delicious, but they are not in season yet. Likewise we had to substitute frozen peas for pea shoots, but looking forward to trying this with those later! Alfalfa or mung sprouts would be excellent, unfortunately I didn't have those at hand either. I did serve this curry with a side of curried nut balls, yum!

To serve, top parsnip rice with veggies and curry sauce. It will look something like this:

I had so much fun making this, since my daughter (18 months) got on her tippy toes to snatch my broccoli off the kitchen table. She got such a kick out of munching on it, so cute! As a mom, something inside me lights up every time she enjoys eating something raw and green. She even likes to snack on sunflower sprouts.

Enjoy the summer guys!

Raw onion bread

2010-05-03T16:35:00.003+03:00

Raw onion bread:
2 medium sweet onions
1 medium carrot
1C sunflower seeds
1C brazil nuts
0,5C pumpkin seeds
0,5C flax meal
cold-pressed olive oil, water
salt, pepper, dried parsley

Grind nuts and seeds into a fine flour in a food processor. Chop onions and carrot into big chunks and process into tiny pieces, almost mushy. Mix the carrot and onion mixture to the nut flour in a bowl, add flax meal and enough water and olive oil to get a flax gel consistency (batter should only barely moist, so that you can mold it by hand).

Shape into round flatbreads or spread evenly onto a teflex sheet. The thinner you make it the less time it will take to dehydrate. I made them a little thicker because I wanted them soft in the center like bread instead of crackers. Dehydrate at 116F for about 5 hours on one side and then a couple on the other.

The sweet onions lend to an amazing flavor, which softens and intensifies in the dehydrator. Your kitchen will be filled with a delicious scent while dehydrating. I normally don't like raw onion, but using sweet onion really makes all the difference.

We enjoyed these as raw sandwiches, but also just topped with hummus. This hummus is not raw, but really delicious if your body can tolerate legumes. I have a pressure cooker, and I love that I can boil garbanzos in 15-20 minutes. Not only because it's a time saver, but also because nutrients are better preserved.

Smoked paprika hummus:

1,5 C garbanzo beans

3-4 tbsp cold-pressed sesame oil

1-2 tsp raw honey

1 tbsp lemon juice

fresh spring onions and flat-leaf parsley, chopped

Salt, pepper, smoked paprika

cayenne pepper (optional)

Blend cooked garbanzo beans, lemon juice, oil and honey until smooth but chunky. Transfer to serving bowl. Add chopped spring onions and fresh flat-leaf parsley and seasonings. Sprinkle some more smoked paprika and parsley on top for garnish.

Could your sunscreen be CAUSING skin cancer instead of preventing it?

2010-04-29T12:26:00.003+03:00

Two years ago I was nearly oblivious to the toxic ingredients in cosmetic products. Since then, my list of chemicals to avoid has just gotten longer and longer. Last summer I was perplexed about sunscreen, because I do think it is necessary. I bought an organic one, that didn't contain harmful inactive ingredients (parabens etc, PEGs etc). Now I discovered even that is not enough, because even natural organic sunscreens can contain harmful substances (the above pic is my new sunscreen, which I think is safe?). I was too busy staring at the inactive ingredients, naively believing that the active ingredients are surely OK!

Not exactly the truth. Even organic suncreens may contain one or a combination of these potentially very harmful ingredients:

Oxybenzone

Octinoxate (octyl methoxycinnamate)

Padimate O

Homosalate (weak hormone disruptor)
Octisalate (weak UVB)

There is also cause to question whether these substances even sufficiently protect against UVA/UVB rays.

Here are some interesting quotes from the Environmental Working Group (EWG):

"In summer 2008 just 29% of sunscreens on the market contained any of the 4 strong UVA filters FDA has approved for use in sunscreens (avobenzone, Mexoryl, titanium dioxide, and zinc), according to EWG’s analysis of product ingredient labels."

" Only 8% of 1,771 products analyzed met EWG's criteria for safety and effectiveness, blocking both UVA and UVB radiation, remaining stable in sunlight, and containing few if any ingredients with significant known or suspected health hazards. Our assessment is based on a detailed review of hundreds of scientific studies, industry models of sunscreen efficacy, and toxicity and regulatory information housed in nearly 60 government, academic, and industry databases. "

"Many products lack UVA protection. Our analysis found that 4% of high SPF sunscreens (SPF of at least 30) protect only from sunburn (UVB radiation), and do not contain ingredient combinations known to protect from UVA, the sun rays linked to skin damage and aging, immune system problems, and potentially skin cancer. FDA does not require that sunscreens guard against UVA radiation."

"Sunscreens break down in the sun. Paradoxically, many sunscreen ingredients break down in the sun, in a matter of minutes or hours, and then let UV radiation through to the skin. Our analyses show that 41% of products on the market contain ingredients that may be unstable alone or in combination, raising questions about whether these products last as long as the label says. FDA has not proposed requirements for sunscreen stability."

When you head out to buy your sunscreen, make sure the only active ingredients are zinc oxide and/or titanium oxide. Some time ago I posted about natural cosmetics, in particular about lip balms with SPF. Needless to say, now that I am aware of this I've tossed those.

Check out EWG's safety ratings for a majority of commercial sunscreens:

http://www.ewg.org/cosmetics/report/sunscreen09/findyoursunscreen?ptype=sunscreen

Source: http://www.ewg.org/cosmetics/report/sunscreen09/investigation/summary-of-findings

Carob marzipan truffles

2010-04-29T10:42:00.004+03:00

I finally found some raw organic apricot kernels in Finland! To celebrate this awesome discovery, I just had to whip up some raw marzipan. Personally I think there is something magical about the combination of really dark, slightly bitter chocolate and sweet rich marzipan. So, as soon as we got home I started soaking some almonds and later that evening we enjoyed these little treats (WHY does blogger tilt my pics nowadays??):

Marzipan:
1 handful of almonds, soaked 8 hours
1-4 apricot kernels
Agave syrup, to taste

Peel almonds after soaking. Place almonds and apricot kernels in a powerful blender and process into a nut butter. Add some agave to sweeten. Roll into tiny balls by hand.

Carob-coating:
Carob powder
Coconut oil
Agave syrup
Pinch salt

The idea is you make a little mountain of carob powder, and then slowly add liquid (=oil, agave) to it until the right consistency and taste is achieved.You want it pretty thick, so that it stays on the marzipan balls. My carob chocolate was pretty grainy (as you can see from the pic), not nearly as smooth as it would've been using raw cacao powder. We chose carob, because of the caffeine in raw cacao. If however you prefer using cacao, go right ahead. To assemble the truffles, roll the marzipan balls in chocolate until they are coated all around and chill in the fridge to set.

Raw Pasha

2010-03-31T12:20:00.002+03:00

Pasha is a traditional, originally Russian Easter dessert. It is typically made with curd, cream, raw yolks, sugar and dried fruit. Growing up, my mother made this faithfully every Easter. I didn't love it that much as a child, but began enjoying it more each year. This year I was slightly sad I can't have it anymore (diagnosed with casein allergy + lactose intolerance, it has gotten a lot worse and I can't tolerate ANY milk anymore). I thought I'd try to make a raw version, but wasn't expecting any success. But whoa, this tasted authentic! Just have to share the recipe, even if it sounds strange to some of my foreign readers.

RAW PASHA:
Prep time: 12h soaking + 2 days

The curd:
1 C cashews + 0,5C almonds, soaked
1 C water (or more/less)
2-3 tbsp raw honey or agave
insides of 1 vanilla bean (use less for milder vanilla flavor)
3 tsp acidophilus powder (I used this one)

Add-ins:
Dried dates, figs, apricots etc
Raisins
Ground almonds
lemon zest

Soak nuts for 12 hours, peel almonds if they have the peel on them. Boil water and allow cool (to eliminate unwanted micro-organisms). Blend nuts until perfectly smooth with enough water to make a rather thick cream. Blend in honey, vanilla seeds and acidophilus. Set in a clean, sealed glass container in a warm place. A pleasant sour aroma should develop within a couple hours. Finns may notice the scent of "vanilja rahka". It should also thicken significantly (almost stiff!). Once this is accomplished, place in the fridge overnight.

Next day mix with dried fruit, ground nuts of choice and lemon zest. You may add honey/agave if you feel it needs more sweetness. Then fetch a cheese cloth or another similar device for draining the mixture. I used a cloth over a colander and an empty bowl. Place in the fridge to firm up, mine was ready a day after. Although mine didn't leak out any liquid, it firmed up enough so I could turn it over and it held its shape when we cut into it. It will probably continue to sour, so make only what you can eat within 1-2 days.

Tiramisu

2010-03-23T20:59:00.004+02:00

It was my husbands birthday two weeks ago, so of course I wanted to surprise him with something scrumptious. My mind went back and forth with what kind of a cake I would make (nice rhyme!), but at the end it came down to what my husband loves most - coffee, nuts and chocolate. He no longer drinks coffee daily, only on special occasions. These days he has also switched to organic coffee infused with medicinal mushrooms (etc Reishi, Cordyceps). Iherb sells and ships these even to Finland with an affordable price, and their flavor is as good as any other regular coffee brand.

Of course, since coffee is used in this recipe it is not entirely raw. What it is, is my own take on a healthier tiramisu. It is my best attempt to recreate this delicious Italian dessert without cream, sugar and amaretto liquor. I do think that once these key flavor ingredients are omitted, the coffee is necessary to keep it resembling the original. If you don't care for it, just omit it. In this case I would add some almond extract to bring out some amaretto flavor in the cream.

Base:
Raw, organic almonds
Raw cacao powder
Honey, coconut oil
dash salt and organic vanilla/almond extract

Process almonds into a powder, mix with rest of the ingredients in a bowl. The mixture should be firm enough to shaped on a serving dish with your hands. Taste it to make sure the flavors are balanced, you don't want the base too sweet. Set in the fridge to chill.

Tiramisu cream layer:
3/4 C Reishi Coffee (I use Longreen, better tasting and cheaper than MadreLabs)
2 handfuls of cashews + 1 handful of peeled almonds
Honey/agave, to taste
Lucuma powder (for nutritional value and sweetness)
Almond extract

Soak almonds overnight and cashews for a couple hours. Make the coffee, allow it to cool down to room temperature. Blend everything until smooth, thick creamy consistency. Spread on the base with a spatula/knife. Set in the fridge. This is best when served the day after making, because the flavors continue to intensify and develop. Sprinkle with grated raw chocolate or cacao powder. Enjoy!

This recipe does not specify amounts, because it all depends on how thick a base you want or whether you like your tiramisu in several layers. The precise amounts of the ingredients are best determined by tasting. With this nut-coffee ratio the cream takes on a rich but not overpowering coffee taste. It is however a good idea to add the coffee slowly to make sure you get the right taste and texture.

A tiramisu like this makes for a nice introduction to raw desserts. It is easy to prepare and it resembles a well-known "regular" dessert in both texture and flavor. I am already planning to serve this for my coffee-loving in-laws next time they come to visit.

Amazing raw sour cream!

2010-03-13T13:29:00.003+02:00

Just a brief note to let you guys now I am alive and thinking of what to make for my husbands birthday tomorrow. Hopefully it will turn out successful and make its way into this blog!

Last night we enjoyed blinis. Well, I have yet to figure out a decent way to recreate the actual blinis in a raw way. The toppings however, have been raw for a long time now. Every time we make them, I try to think of a way to improve the raw sour cream we love to dab on the blinis. Usually I have added acidophilus, and allowed it to sour up in the fridge for a couple days. This time I felt the urge to make blinis ex tempore, so I had to come up with something faster. Here it is (sorry, no pic!):

Quick raw sour cream:
2 handfuls of soaked cashews
1 small handful of your favorite raw sauerkraut, or to taste
dash lemon juice, Himalayan salt, pepper, fresh or dried dill

Blend all until smooth. You can add the dill after blending, so that it won't turn out completely green :)
Check seasoning.

The Blinis:
handful of cashews + water (should equal 5dl or 2 C after blending into cashew milk)
organic buckwheat groats ground into flour or whole-grain buckwheat flour (didn't measure this, you want somewhat of a thick pancake batter consistency)
1 organic egg
Himalayan salt

Beat until there are no lumps, let sit for a while for the flour to "swell up". Add more, if it seems too thin.

Heat the skillet. Makes about 35 small blinis.

Traditionally blini recipes use carbonated beverages and yeast or baking powder, but for health reasons I settle for this recipe.

Serving suggestion: tuna or salmon ceviche, dehydrator-marinated shiitake mushrooms, marinated veggies and of course heapings of raw sour cream!

Orange fudge brownies with date frosting

2010-03-04T19:38:00.003+02:00

My in-laws came for a visit today. It is always a bit scary to cook for your mom-in-law, especially when you don't bake the traditional coffee table "treats" she is used to. I can bake, quite well even, but I just don't care for it anymore. Raw desserts are so much better than dairy and gluten free baking. Like many of you, I would also like to see my family and friends eat better and I try to teach them about healthy eating (subtle hints) when they visit. I gave up the preaching a long time ago, now I just attempt to wow them with how good real food can be.

To my suprise, my mother-in-law RAVED about these brownies, had seconds and thirds and also requested the recipe. Big hit! When we told her, that they are no-bake, she was even more amazed. Mission accomplished.

Orange fudge layer:
1,5 C almonds
200g or little less than 0,5lb dried figs, soaked
1/3-1/2C carob powder
4 tbsp coconut oil + some fig soak water
1-2 tbsp honey, or to taste (feel free to omit)
Dehydrated organic orange peel, to taste (I put 1 tbsp)
2 tbsp lucuma and 2 tbsp maca powder, optional
Pinch salt

Blend until a smooth "ball" of dough. Chop a handful or two of walnuts, and fold in. Shape into a large square on a pretty serving dish, place in the fridge. This should be a rather stiff dough, so only a brief chill in the fridge is sufficient.

Date frosting
10 dates + handful of raisins, soaked
Soak water
2 tbsp lucuma powder, optional but adds great flavor
1/4C carob powder
(pinch salt)
(vanilla)

Blend until smooth, spread on top of brownie layer. Chill & Enjoy.

If I were making these for just us two, I would add some ginger to the brownie mix. For this occasion, I thought ginger with "mock chocolate" may have been just little too exotic.. :)

Creamed sesame tahini dessert

2010-02-25T22:15:00.002+02:00

Contrary to my recent posting pattern, here I am already back with recipes. My life, as I probably have mentioned more than once, is a hectic one. Just recently, I was working two positions. Last week I made the decision to give the corporate one up, so that I can concentrate on the interesting research I am doing at the University. This will be my Master's thesis. On top of this I have a load of interesting courses, but also a wonderful family. As much as I enjoy blogging, it comes after my family and work on my list of priorities. It looks like at the moment I finally have some spare time to create and post, so your patience will hopefully be rewarded =)

Raw tahini:
Sprouted sesame seeds
Raw and unfiltered honey, to taste
Cold-pressed coconut oil and sesame oil
Himalayan salt
(water)

Soak sesame seeds for 8 hours. Drain water, rinse thoroughly and sprout for another 8 hours. The seeds won't actually grow, the idea is to get rid of the enzyme inhibitors, so that the calcium and other nutrients are better absorbed. Once this is done, place the seeds in a food processor or blender, add honey. Then blend in 50:50 coconut and sesame oil. Add salt. Taste and adjust. I like my tahini with a nice balance of savory and sweet. If you find that cold-pressed sesame oil is too strong in flavor, substitute for more coconut oil.

Tahini cream:
3 tbsp raw tahini
4 oz/120g raw brazil nuts, soaked for 4-6 hours
Raw honey, to taste
water

Blend tahini, nuts and honey. Add water until desired consistency. With little water this makes for a flavorful raw cream, while more water will yield a more yoghurt like texture and slightly milder flavor.

Serving suggestion:
Banana, blueberries, chopped pecans, fresh lemon balm leaves

You could also blend some lemon balm in with the tahini cream.This is a versatile, quick and easy raw treat. Enjoy as breakfast, snack, dessert or dress it up for a fancier occasion.

Still alive and back with a vengence

2010-02-24T09:22:00.004+02:00

Hey guys, and thank you for your patience. I've been laying low for several reasons. First of all, I suffered a severe kidney infection with high fever lasting over a week. Since that, I've done a lot of thinking. Why despite my healthy lifestyle did I come down with such an illness? Why despite the all organic, pure diet does my daughter get sick? Many other health food/raw foodie bloggers seem to be the epitomes of health, insisting that as long as you eat pure food, you can't get sick. What is it that I do wrong then? I eat mostly raw, mostly vegetables and fruit, I exercise but don't overdo it. Nearly all my food is organic. Although I work and study, I don't ever feel overwhelmed or stressed. All in all, I am happy and love my life. What gives?

Is this all due to a tick bite that went unnoticed years ago? Doctor's think I suffer from chronic Lyme disease. I thought so too, initially I was in a lot of chronic pain because of it. So much so, I was on horrible medications. I was sick constantly, and it was never the flu or anything mild. Now, thanks to completely changing my diet and way of life over a year ago, I am pain-free and medication free. But could this be something that is affecting my immune system? I have been rigorously tested for every condition that may cause compromised immunity, but they all have come back negative. If this is the case, is there anything I can do about it? Echinacea, medicinal mushrooms, camu camu for vitamin C boost? If anyone one of you has tips, I would greatly appreciate any advice.

This all being confessed, I am starting a project of my own that I will continue to write about here. For months now, I have been taking a dose of 2000IU vitamin D and some supplemental zinc. I have also been eating raw shiitake mushrooms weekly. This month I started B12 supplements, since this could help improve my immune system. Just this morning my husband and I decided that we will try some wild game birds in our diets, so that we wouldn't need the supplements. Before I was disgusted by the thought of eating anything else than chicken or fish, and even chicken I haven't had in a long time. Now, although I am not going full on paleo, I think it is wise to try to eat what is natural and what our bodies were designed to eat. I am blood type O, which is a hunter blood type. This could be the reason for my gluten-intolerance and milk allergy. I find I need a high protein diet, maybe also because my work is so intellectually demanding. So, I am going back to my roots in search for better health. From now on, this family is on a "wild diet", consisting of mostly vegetables, with an emphasis on seasonal foods including weekly self-caught or sustainably caught wild fish and game.

I will be back with recipes and thoughts on my new journey. Let's hope this does the trick!

Creamy pomegranate-lingonberry hearts

2010-01-30T12:12:00.002+02:00

Wondering how to surprise your valentine this year? Perhaps not quite yet, but I just got carried away with my gorgeous red pomegranate and cute heart-shaped cupcake molds. I had a hard time figuring out what to call them - the "cream" resembles white chocolate, but also distantly a cheesecake. It has layers of flavors, and it depends on the taster, which is most prominent. To me this was white chocolate, to my husband it was cheesecake, and most likely someone not quite as accustomed to the taste of coconut would find it to be the dominant flavor. Well, try it our for yourself and let me know what you think!

Honey-almond crust
Almond flour (or dehydrated almond pulp leftover from making raw almond milk)
Coconut oil
Raw, organic honey
pinch Himalayan salt, touch of pure vanilla

Mix together and pat down thinly on the bottom of cupcake molds. Chill to firm up.

Cream layer (for 6 cupcakes + leftovers)
125g cashews
400ml coconut cream (about 1,75C)
2 tsp mesquite + 2tsp lucuma (optional, but very good)
0,5-1,5 tsp dehydrated orange peel
70g raw cocoa butter
vanilla agave, to taste
pinch salt

Blend everything until smooth. Spread on crust, chill until they are hard enough to remove from the mold.

Pomegranate-lingonberry glaze
1 pomegranate
0,5 C lingonberries
vanilla agave, to taste

Blend. Layer on top of the cupcakes prior to serving.

We made 6 and I had leftover cream+glaze, so I froze the cream to make raw ice cream and served it with the pomegranate-lingonberry sauce. All three layers of the cupcakes go really well together, and make a really scrumptious treat. Without the glaze, they keep well frozen. If you like, you could also serve them just lightly thawed as ice cream cakes. We opted to allow them to thaw a bit further, which brings out more flavor. Altogether this is a versatile recipe, you could just use the cream in any other raw dessert that calls for it.

Royal berry tartlets and cranberry-orange cookies

2010-01-23T21:40:00.001+02:00

Once again my good friend was coming over for tea. I've mentioned before that she has several allergies. As such, they wouldn't be too problematic, but combined with my gluten-intolerance and milk allergies it becomes challenging. Again, it wouldn't be if I would go for conventional baking.. but you know me, my desserts are always raw even if I sometimes enjoy cooked meals.

I came up with a crust that would work for both of us, given that it had to be nut-free, gluten-free, dairy-free, soy-free and raw. Then I thought I'd make a strawberry shortcake out of it, but I wasn't sure if she was allergic to strawberries.. then I remembered that it is fairly common, and thought I wouldn't risk it. Well, I thought I'd use blueberries instead, but I've made quite a few raw blueberry pies in the past... long story short: I made a pie filling out of blueberries, raspberries, figs and dehydrated orange peel. Only to realize soon after, that she is allergic to nearly all fruit, except bananas. Luckily it turned out she could handle the small touch of organic orange peel, and got no reaction from the figs either.

As if there weren't enough problems to begin with, I was short of time. I went to work early and didn't have time to prepare anything in the morning. I told my husband to soak some flax seeds for me, but neglected to tell him how much water I wanted in them... well, there was too much and hence I had to make a much bigger batch of "dough" than I had in mind. This is how I ended up making a batch of 12 tartlets and about 20 cookies.

The "dough":

1 C soaked flax seeds

2 C water

1,5 C coconut flakes

1,5 C sprouted buckwheat

10 dried dates

vanilla agave + honey, to taste

pinch salt and cinnamon (salt is essential!)

Soak flax seeds in water for at least an hour, preferably overnight. Blend with dates, buckwheat and seasoning. Remember to taste the dough!

Royal berry filling:

1,5 C raspberries

1 C blueberries

12 dried figs

vanilla agave

0,5-1tsp dehydrated, ground organic orange peel (peel your oranges, dry in room temp/dehydrator, grind in a food processor)

2 tsp lucuma, optional

Blend all ingredients together, taste and adjust sweetness.

Fill as many pie shells with the dough as you like (spread with wet hands), set in fridge for an hour or too. Make filling after you have put the shells in the fridge, and chill it. Once the pie shells have set, assemble and chill until served. They are best, when you let them warm up just a bit in room temp before serving.

We had extra filling, but it is amazing on it's own. You could enjoy it just with some raw chocolate, on raw pancakes, etc etc... Feel free to substitute the crust for your favorite raw crust, especially when making for skeptics it might be a better idea to make a sweeter, nuttier crust. Because it didn't have any oil, this dough didn't really "set" like a nut crust with cocoa butter/coconut oil would. This means it softens in room temperature. It also tastes more "healthy" than delectable, but if you like a less sweet, nut-free crust this is pretty good. More than likely though, the next time I make these I will make an almond-pecan crust with coconut oil and vanilla agave.

Cranberry-orange cookies

The dough, left-over from making the tartlets

Chopped almonds (soaked and dehydrated if possible)

Organic, sugar-free dried cranberries (eg. apple-sweetened)

Orange peel

Cinnamon

Fold chopped almonds and chopped cranberries into the dough with a large spoon/spatula. Add flavorings and sweetener, if desired. Dollop onto dehydrator sheets, spread into thick round cookies. Dehydrate! Mine were in for about 12 hours, after which they were warm and crunchy on the outside but nice and chewy on the inside. The quality of the cranberries really makes a difference, I used Eden Foods cranberries, which are big, juicy and dark in color.

Raw buckwheat sandwiches with parsley nut cream

2010-01-21T13:03:00.003+02:00

This was not the first time I have made raw bread, believe me I've tried a fair amount of recipes.. somehow I've never liked them too much (read: edible with plenty of toppings to mask the flavor). I thought this bread would be no different, but I was suprised to find that this was actually tasty on its own. It was good with raw spreads and veggies, and we also have enjoyed it with a (cooked) indian brown lentil dahl.

Raw brazil nut-buckwheat bread (aka best raw bread I have made)

1/2 C brazil nuts soaked

1 C flax seeds

1 C water, to soak the flax seeds with

1/3 C pumpkin seeds

1 C sprouted buckwheat (soak 10min, sprout 24h, little tail)

2/3 C grated raw seet potato

Quality salt, freshly ground black pepper, dried organic thyme (just a touch)

Soak buckwheat groats 10 min, place in a sprouting jar. Rinse at least 4 times during the 24h. Soak brazil nuts and pumpkin seeds 6-8h, discard soaking water. Also soak flax seeds with water (min 1h) to make a thick gooey paste. When they're all done, place nuts and buckwheat in a food processor, along with sweet potato. Give it some spins, I left mine chunky on purpose. Season. Shape into bread slices and dehydrate overnight.

Parsley nut cream spread:

1/2 C brazil nuts

´1/4 C sunflower seeds

handful of fresh parsley

clove garlic

lemon juice

salt, pepper

(water)

Blend brazil nuts and seeds, add lemon juice, garlic clove and salt + pepper. Blend until smooth. If you like, you can also through in the parsley. This will lend the spread a light green color. Alternatively, you can finely chop the parsley and mix it in with a spoon.

Serve together, or eat the bread on its own or with your choice of toppings. We had simple sammies with split pea greens and julienned carrots.

Functional training and stress relief

2010-01-18T08:43:00.004+02:00

My life is pretty hectic and exciting at the moment. I mentioned that the New Year would mean new challenging opportunities for me. Recently I was asked to participate in ground-breaking research and formulate my findings into my Masters thesis. This is all happening quite fast, considering that it was only a couple months ago when I finished my Bachelor's thesis and have only studied 2,5 years at the University. Last week I also had a development discussion at work that revealed several interesting career path opportunities for me.

Although all this takes up a fair amount of hours (work, research, studies), I feel fortunate and stress-free. Of course, in times like these stress management skills are essential. Personally I don't think all stress is bad, for example a small amount of pressure can allow you to perform better and more efficiently than usual. However, the moment you notice that you are feeling overworked and it affects your moods daily, it is way past time to do something about it. How do you guys deal with stressful times?

My stress-fighting strategies sound simple: exercise, diet, fun. I find that my new-found form of functional training, Kinesis, has proven to be very effective. For me, it uniquely combines relaxation and releasing tension. This is because I utilize the balance boards/BOSU-balance trainer with every exercise possible. Not only does this provide an amazing way to work out your deeper core muscles while working on other muscle groups, but the deep level of concentration the movements involve allows you to really clear your mind.

Advantages of Kinesis:

+ Activates kinetic chains of muscles, not just individual muscles monotonically like conventional equipment. Resistance varies also with the range of movement and angle (as well as weights).

+ Easy!

+ The design allows you to move freely with minimal interference with the body, especially in 'push' movements.

+ Fast set up

+ Incredibly versatile, even just one machine can be used in dozens of different ways (be creative!)

Some of my favorite Kinesis movements (free video instructions)

-Additional Chest Press Exercises on a Kinesis System

- Lower Leg and Chest

- Upper back with balance ball

- Core exercise with the above machine, you lie on your back and grasp one handle with each hand. Lift both feet up. Stretch your right leg, and push your left arm back parallel to the floor (away from your head). Without dropping your feet, do the same with your left leg and right arm.

- Using the equipment in the first pick, either stand on a balance board or sit on a fitness ball and extend your arms (like you were boxing). Or use a ball/balance board and stretch your arms, and then open them. You can combine this with lifting one of your legs at a time, while maintaining your balance and strengthening your core muscles.

- With the machine in the lower pic, you can sit on a ball and make a large circle with both your arms holding the handles, a "sun".

Kinesis is especially effective when combined with relaxing and empowering yoga breething techniques, you breath in when moving into position, and breath out when doing the most strenuous part. This will activate more core muscles and increase strength and effectiveness.

Because Kinesis is a form of functional training (works on several muscle groups with one exercise), it saves time. Especially the movements requiring balance will activate muscle groups traditional gym equipment never would.

My typical gym ruitine:

30min in-door cycling (interval training, 5min cycle seated with resistance, 5 min standing with added resistance)

30min Kinesis exercises as circuit training (no resting in between)

Sometimes I run instead of cycle, and sometimes if I don't have an hour I opt to cycle in slightly higher gear for 20min and do Kinesis for 10-20min. Once a week I usually run 15min for warm up and participate in a Kinesis Core class for 45min. When it suits my schedule, I also enjoy pilates and different yoga forms. Typically I go to the gym 3-4 times a week with my husband. The days I don't go, I get my minimum of 30 min exercise by cleaning, playing with my daughter, going outside with the family, etc.

I will not go too deep into diet in this post, after all all my past posts have been about diet in one way or another. Yet I will say that in times of stress, it is sometimes a good idea to indulge a little. No, I don't mean diving into a bar of chocolate or eating a bag of chips. Instead, dry making some raw chocolates (click here for an easy recipe) with your partner or friend, and sip some delicious Yogi tea. Relax and talk!

Images from:
http://www.technogym.com/
http://www.balance4lifetimmins.ca/Grand_Opening_-_Kinesis.html
http://www.puravidaclub.com/kinesis_denver_files/_dsc3473-2-600.jpg

Lucuma maple flax crackers

2010-01-11T16:46:00.003+02:00

My adventures with my new Stöckli dehydrator continue! It is so much fun - I feel like a "domestic goddess" again when the yummy fragrance of my concoctions can be sensed throughout the corridor. Playing with my dehydrator is way more fun than baking ever was (and I really used to enjoy that!), not only because I know that these treats are truly healthy for all of us but also because I feel there is no limit to my creativity. Maybe it is the scientist in me, that relishes in being presented with a problem like "it is not possible to make raw pulla*" and being able to solve it through thinking and experimenting. It is rewarding and comforting to find that switching over to eating right can be exciting and fulfilling. First I had a whole list of things I thought I'd miss, but now I've come to realize that I wouldn't trade my yummy raw treats for anything.

Many of you have probably had or heard of raw flax crackers. I added my spin on the traditional maple-cinnamon crackers:

Lucuma maple flax crackers
3 round 13" trays

2 C whole flax seeds
4 C water
2 medium organic apples (I had Gala)
1/4 C raw organic honey
1/4 C organic pure maple syrup
1-3 tbsp ceylon cinnamon (regular cinnamon contains the liver-toxin coumarin)
2 tbsp raw organic lucuma powder
pinch salt

Soak flax seeds in water for at least an hour, preferably overnight. It will transform into a very thick goo, which you don't want too wet because it would lengthen dehydration time later. Puree apples with spices and sweeteners in a food processor/blender until smooth. Mix with flax seeds either in a bowl or pour them into the food processor. Taste, and adjust flavor until it is so good you have to restrain yourself from just eating it out of the bowl. Seriously, we were lucky to actually get some to the D :)
Once you have the taste down, take out your dehydrator sheets, oil them with coconut oil if necessary and spread the gooey mixture onto the sheets thinly. I oil the sheets just for the nice taste and texture the coconut oil adds to the crackers.

Dehydrate under 104F/46C to keep it raw - don't want to compromise those amazing omegas, enzymes and vitamins!

My husband and I usually find the cinnamon flavor in the store-bought raw organic maple-cinnamon flax crackers too intensive. I discovered that using combination of lucuma and cinnamon helps add a whole new depth of flavor, lending a rich and balanced flavor to the crackers. Of course lucuma is highly concentrated with nutrients as well - which together with the honey and mineral-rich maple syrup makes these extra super.

*Finnish or Scandinavian sweet wheat bun, which is raised with yeast and flavored with cardamom. A staple in any "normal" Finnish coffee table.

Zander with lime sweet potatoes & persimmon chutney + my lab results

2010-01-09T22:27:00.003+02:00

In finnish: Kuhaa limebataatilla ja persimmon-chutneyllä

Zander is a highly valued fish in Finland known for it's soft, unique flavor. It consequently happens to be one of the most expensive fishes in stores. I love fish, but I am picky when it comes to selecting it. We always buy wild-caught fish, usually species which come from relatively clean waters. This zander has been caught by a family member from a lake not too far away. Next year, we talked about going to fish ourselves.

Clearly, I am not a vegan. To me, eating fish and meat from the nature is natural (in moderation). Since childhood I have disliked red meat, and I doubt I'd ever touch beef or pork. However, though I haven't yet, if the opportunity presented itself I might be interested in trying some organic lamb or wild game. Currently, we eat fish 2-4 times a week and organic chicken maybe once in a blue moon. I serve my 13-month-old daughter organic turkey/chicken 1-2 times a week and fish 2-4 times. This is because I feel strongly that growing children need a lot of vitamin B12 in their diets. She has not had any red meat yet, and we probably won't give her any unless for some reason we were having some organic or wild meat.

Speaking of B12, I had some blood tests done as a part of starting my new job. Here are a few highlights:

B12 = 228 pmol/l (normal range 180-700)

Cholesterol = 3.1 mmol/l (<5)

HDL-Cholesterol (good) = 1.42 mmol/l (>1)

LDL-Choleserol = 1.4 (<3)

GT (indicator of liver health) = 6 (10-45)

TSH (thyroid hormone) = 2.3 (0.3-4.5)

So, even though I am eating fish several times every week and usually eat 1-2 organic eggs a week as well, I still have B12 count on the lower end of normal. I do not supplement, and according to the doctor there is no need to start doing either. But clearly this shows that, if you are a vegan or eat only little meat you should definitely have your values tested. A B12 deficiency can cause permanent brain damage. Other than this, my cholesterol levels, liver tests and hormone tests were to quote the doctor "perfect". The fact that my GT-value is below the normal margin is only good, the higher it is the more likely you are to suffer from a liver condition such as cirrhosis later in life. The thyroid test is also almost exactly in the middle of the range, indicating an optimal level. Maybe it is the coconut oil!

Well, now on to the recipe. I was planning on serving the zander with the sweet potatoes and a persimmon salsa inspired by Yaelian's marinated persimmon salad (in finnish). Unfortunately I discovered that my persimmons were too mushy to be diced in any way, so I decided to make a chutney-type sauce to go with the fish and yams.

Zander fillets:

2 zander fillets

Himalayan salt

freshly ground black pepper

1 tsp dried lemon zest or a little more fresh

organic cold-pressed coconut oil

Warm up the coconut oil in a pan and add lemon zest. Then on medium heat saute the salted and peppered fish fillets until just done, don't overcook. Always keep heat low to avoid destroying the healthy fats in the fish.

Spicy lime sweet potatoes:

2 large sweet potatoes

juice of 2 large limes

1-2 tbsp honey

organic chili powder

Himalayan salt

freshly ground black pepper

organic olive oil

Cut the sweet potatoes into around 1/3 inch thick and wide sticks, squeeze lime juice on top. Add honey, olive oil and other spices. Mix until the seasoning is evenly spread. Bake in a 375F/200C until they have softened but still have a bite to them.

Raw persimmon chutney

3 ripe, mushy persimmons

2 small red onions

2 tbsp fresh parsley

0,5 tsp balsamic vinegar (or raw unfiltered apple cider vinegar)

Himalayan salt

Black pepper

Finely dice the red onions and chop the fresh parsley. Blend persimmons until smooth. Mix in a serving dish with minced onion, vinegar and spices.

I had intended the chutney more for the sweet potatoes, but we were both surprised how well it complemented the fish as well. They all worked well together, but especially the yams and the chutney turned out to be a match made in heaven. Try it out, easy to make and the ingredients are in season!

Hope you all have a nice weekend and like my new blog layout :) I will be posting some recipes that have come out of my dehydrator experiments once I get them all polished and perfected.

Raw strawberry-vanilla granola

2010-01-08T12:40:00.010+02:00

Hey guys! It has been a while since I last posted an actual raw recipe. This is mostly because I've been experimenting with different things in the kitchen. Lately I have also enjoyed sharing my thoughts and new innovations so much, that there hasn't been much room for recipes. However, when I tasted this yummy granola for an evening snack yesterday, I realized I just have to share. So easy, nutritious and delicious, which is what healthy eating should always be about. One of those "I can't believe it is raw"-type treats.

Strawberry-vanilla buckwheat granola:
1 C sprouted buckwheat
1 C almond pulp left over from making almond milk or just soaked almonds
1 C strawberries, thawed frozen or fresh
1 C dates
2 vanilla beans (or other form of natural vanilla)
lucuma, to taste (optional)
raw honey/agave, to taste (optional)
pinch salt

Sprout buckwheat (soak 10min, drain and rinse, sprout for 24h), soak almonds 6-8h. If dates are hard, soak them for about 30min as well.
Once you see little tails on the buckwheat groats, they are ready. They will go bitter if you allow them to grow further. Rinse the buckwheat and grind relatively smooth in a food processor/blender. Add almond pulp and strawberries, pulse until encorporated, and flavorings. Mix until a nice, thick paste. Add water/coconut oil if necessary. Spread onto dehydrator sheets (lightly brush with coconut oil if stuff tends to stick to them) as thin layers, this amount took 2 of my round 13" trays.

Dehydrate until crispy, roughly 24h in 104 F. Depending on your dehydrator, you may want to start around 145F for 30min, but watch that your mixture does not get warmer than 46C/104F. Once it is dehydrated, brake into bits with your hands. The granola will keep well sealed for a couple weeks.

Serving suggestion:
1/2 C granola
handful of cashews
handful or two of fresh or thawed blueberries
almond milk

Mix granola with cashews and add blueberries. Pour almond milk over on top and enjoy. So good! Works for breakfast, dessert or snack.

My professional background

2010-01-04T08:04:00.009+02:00

Hello everyone, hope your New Year has started off well! Mine certainly has, and I am looking forward to many great things this year will bring. If all goes well, I will get my Bachelor's degree in the Spring. I have already successfully completed my thesis, so I just need to finish rest of the coursework. So far I have not much discussed my education nor professional background, but perhaps I should elaborate a little. I study Bioinformationtechnology, which is an exciting new field combining medicine, science and engineering, biology and computer science. To this date, I have studied sufficient mathematics and physics to constitute minor subjects.

My main focus in University is in biomedical applications, especially imaging and instrumentation, formally my major is biological physics and medical technology. My Bachelor's thesis focused on electroencephalography (EEG) measurements of brain activity. I was fortunate to take part in research at the Cognitive Brain Research Unit of Helsinki. This type of technology is of great interest to me, and I hope in future to participate in developing and improving diagnostic tools. At this moment, I am working for a company which develops software and machinery to administer radiotherapy. This type of an engineering orientation requires elaborate knowledge of medicine and how the body functions physiologically. These studies have prompted my interest in nutrition, which I study on my own time from the vast collection of studies available to me from the university libraries.

In this blog I have many times emphasized the importance of balanced nutrition and a wholesome lifestyle. Both are key in the prevention of serious illnesses, such as cancer. Unfortunately, they are not always sufficient. Although I do understand how "medicalized" our society is and how easily and excessively drugs are both prescribed and used, I do still believe in medicine and science. Studying at this level is very intriguing to me and I truly do love what I do for a living. It may sound hyperbolic, but I truly believe that I have helped and will continue to help cure many people. I am gaining the knowledge to give people second chances: to add healthy years to a patients life, relieve debilitating symptoms, and truly give a reason to have hope. Especially as a mother, it gives my life great meaning to be able to help treat or even cure sick children.

On this note I wish to encourage all of you to make the most of this year and your lives. We all can make a difference in our own way. There are no big deeds or small deeds, both are steps forward in the bigger picture.

1. Think about the way you consume and live. Is there something more you could do to conserve our planet's natural resources?

2. Could you do something to help another person in need? Even if you don't have much money, you might have a shirt or another piece of clothing you don't ware and could donate to a charity.

3. Could you help bring joy to someone? When did you last really sit down and talk with your (grand)mother/father?

4. Instead of complaining about what is wrong in the world, could you contribute to making the change? Maybe start up your own petition for a cause you believe in? I started my petition against using the controversial artificial sweetener aspartame in infants antibiotics and will continue to campaign for it. You can join me just my quickly signing it online.

5. Could you help change someone's life for the better? Probably since you are reading this blog, you are pretty interested and educated in healthy eating and balanced. Don't be afraid to share your knowledge with others and don't give up too quickly! For example, my mother is suffering from a painful illness, and she is pretty reluctant to change anything. With persistence and a gentle approach I have succeeded in getting her to eat organic and she is taking small steps forward. As a birthday present, I got her a package with all the natural remedies for her condition (MSM powder and sea mussel extract etc). I will continue to buy her these if she benefits from them but is for some reason hesitant to re-order them herself.

And finally, don't be afraid of challenges. If you think you don't have enough of them, set them for yourself. They help you feel better about achieving your goals. With persistence and motivation, you will achieve them sooner or later. The New Year is a good time to write down an action plan. Don't leave out goals you find impossible, because you have much greater abilities than you can imagine when you believe in yourself. One person can make a difference, and you can make a difference.

My philosophy in life is: inhibitions are impediments, keeping you from living your life to the fullest.

EEG picture: http://www.medconsulting.de/images/eeg1.gif

Exciting New Year 2010

2009-12-31T21:26:00.007+02:00

A special thank you to all my readers for hanging along and following my new blog. Geek gone raw has not been around too long, and it is really in an experimental stage trying to find its own niche in the vast world of online blogs - any feedback is therefore greatly appreciated. I'd like to wish you all a wonderful, exciting New Year 2010 full of challenges!

Here are some snap shots of our party spread:

Indian-spiced rudabaga wedges (first pic)

Curried split pea burgers

Guacamole

Amazing Hummus (with fresh parsley, sprouted sesame seeds and turmeric)

Faux Ketchup (organic tomato puree, braggs raw unfiltered apple cider vinegar, dark agave, spices)

Marinated garbanzo beans (olive oil, coconut oil, pepper, Himalayan salt, lemon juice)

Seasonal organic vegetables for dipping

We also made some raw pomegranate chocolate, which we will enjoy with a glass of real Champagne. Of course champagne isn't really health food, but there is something to be said about all things in moderation. One glass a year won't certainly do any harm.

Enjoy your evening! Eat well :)

Strawberry spice smoothie + superfood facts

2009-12-23T07:21:00.019+02:00

First of all, I'd like to wish all of my readers a wonderful, peaceful Holiday season! I hope you keep up the good work and choose flavorful raw desserts over the generic boxed chocolates and sugary baking. It is still good to remember that Christmas is a great opportunity to gather around the people you care about and enjoy delicious food. It is OK to indulge, but even during the Holidays moderation is the key. If you plan on eating heavier tomorrow, today may be a good idea to eat lightly: consider eating "just" smoothies, raw soups and salads. This post is not really a Xmas post, instead I chose to talk about the new up-and-coming health food bee pollen and share a recipe, which includes it.

Why is bee pollen considered a superfood?

I'm sure many of you have heard that bee products (honey, pollen, propolis) have antibiotic properties and that they are loaded with nutrients. Well, I decided to dig a little deeper before believing this and this is what I discovered:

Nutritional content:

Data: Lauks Testing Laboratories, Inc., Seattle, Washington. Tables formatted by myself.

- Pollen is the main source of protein for the bees and for many other insects living in the colonies

- Phytosterols have been reported to promote health of the male prostate and female ovaries and breasts by reducing cancer risk and slowing down the aging process. They also have clinically proven to help lower cholesterol and therefore prevent cardiovascular disease. Preventative action against lung and stomach cancer has also been observed. This is because of the inhibition of carcinogen production, cancer-cell growth, angiogenesis (growth of new blood vessels in tumors), invasion and metastasis, and through the promotion of apoptosis ("suicide") of cancerous cells.

- Pollen stimulates immunity and has been demonstrated to double the lifetime of test mice with lung cancer

- Bee pollen has also been demonstrated to improve liver health because it helps detoxifying the body from industrial toxins

- Bee pollen also contains flavonoids, which are anti-inflammatory, antioxidant and/or antimutagenic

What happens in your body when you ingest bee pollen?

It begins to swell and the water in your body will cause it to become enzymatically active. First the external layer, the material in the walls of the pollen grain (pigment, enzymes, allergens) are leached out. Then the acidic environment in the stomach will cause the intine or the inner layer of the grain to come apart. The enzymes in the stomach start to digest pollen proteins, polymer carbohydrates and lipids. Other unbound elements such as sugars, amino acids, vitamins and fatty acids are absorbed as they are.

The pollen may directly enter the blood stream in the gastrointestinal tract (more likely for higher doses). Studies on digestibility both in vitro and in vivo (in a dish and in test mice) showed that digestion is time dependent. Substances located in the external surface as well as the inner layer are however easily reached by the enzymes and digested. No animal can enzymatically digest the sporopollenin, which is why we can only use the soluble substances and submicroscopic areas of the grain's walls as foodstuff. Though there is a need for further studies, there is also reason to believe that nutrients in bee pollen are in fact well digested and absorbed by humans.

Always consume organic pollen from a reliable source!

1) The palynological composition of bee pollen is very specific to region and the local flora surrounding the bees

2)The specific effects of pollen are influenced by various components and may have different mechanisms of action which depend on the season and the method of gathering. Ideally pollen is best when it is collected by hand, but this is not commercially attractive.

3) Scientists have succeeded in extracting chloramphenicol (CAP) from bee pollen. CAP is considered a broad-spectrum, bacteriostatic antibiotic which functions against both Gram- and Gram+ bacteria as well as other pathogenic micro-organisms. It inhibits protein synthesis, which means it makes it impossible for the bacterium to reproduce. This is not naturally present in bee pollen. Japan, EU and the US have set a zero-tolerance for CAP residues in food. It can be dangerous especially to individuals with health problems, as it can for example trigger aplastic anemia in susceptible individuals.

Note: If you are suffering from allergies, consuming bee pollen regularly may help ease symptoms of hay fever and other floral allergies in spring time. At the moment the mechanism is not fully understood nor proven beyond a doubt, but with caution and starting with small doses experimenting is relatively harmless. Start with 1/4tsp/ day or even less, gradually move up to around a 1tsp if possible.

Now for the recipe. Although I usually don't post smoothie recipes because I think everyone likes to improvise their own, I had to share this one because it was so yummy. Good way of eating pollen, maca, parsley and turmeric!

Strawberry spice smoothie

3 large glasses

2 ripe persimmons

1 banana

2 apples

1 ruby grapefruit

1 C frozen strawberries

collard greens & fresh flat-leaf parsley (use as much as you can enjoy!)

0,5tsp turmeric (or more, to taste)

3tbsp soaked chia seeds

water

Optional nutritional boosts:

bee pollen granules

maca powder

Peel grapefruit and banana, but leave the peel on for the persimmons and apples. Depending on your blender's processing power, you may want to chop up some of the fruit before tossing it in. Blend with water to desired consistency, add turmeric. Finally add the frozen strawberries and taste. Be creative! I also added 3 tsp bee pollen (for three adults) and 3 tsp maca. You really need to listen to your body and especially if you are new to these "superfoods", start with small amounts.

This smoothie is so delicious, it is almost like a dessert. It also reminds me of summer, probably because of the strawberries.. which was nice, considering it just snowed like 5 inches last night and it is freezing outside.

Sources:

"Phytosterols Added to Foods Work to Cut Bad Cholesterol. " Tufts University Health & Nutrition Letter May2009, Vol. 27 Issue 3, p8-8. ISSN: 15260143.

Woyengo, T. A.,Ramprasath, V. R. & Jones, P. J. H. "Anticancer effects of phytosterols". European Journal of Clinical Nutrition Jul2009, Vol. 63 Issue 7, p813-820.

Furusawa E, et al. Antitumor potential of pollen extract on Lewis lung carcinoma implanted intraperitoneally in syngenic mice. Phytother Res 1995;9:255-9.

Ceglecka M, et al. Effect of pollen extracts on prolonged poisoning of rats with organic solvents. Phytother Res 1991:5;245-9.

H. F. Linskens & W. Jorde. "Pollen as food and medicine—A review". Economic Botany Volume 51, Number 1 / January, 1997.

Burdock GA. Review of the biological properties of propolis and toxicity of bee propolis (propolis). Food Chem Toxicol 1998;36:347-63.

"Determination of Chloramphenicol Residues in Bee Pollen by Liquid Chromatography/TandemMass". Journal of AOAC. International Sep/Oct 2008, Vol. 91 Issue 5, p. 1103-1109. ISSN: 10603271.

P. Carrión et al. "Classification of honeybee pollen using a multiscale texture filtering scheme". Machine Vision and Applications Volume 15, Number 4 / October, 2004.

IMAGE source: http://beeyondthehive.com/store/media/thumbnails/BeePollen

Turmeric protects against DNA damage!

2009-12-17T14:46:00.013+02:00

What kinds of ingredients should each and everyone of you be consuming as often as possible? Answer: turmeric, avocados, fresh flat-leaf parsley and organic lemons. But why?

Turmeric:

+ related to ginger, used as medicine in Asia since ancient times

+ can help fight and prevent cancer since it is clinically proven to reduce DNA damage due to potent antimutagenic properties

+ fortifies cell walls

+ detoxifying

+ strong antioxidant

+ shown to prevent peroxidative injury of DNA with approximately an 80% prevention rate

+ dietary turmeric can activate bowel motility and carbohydrate colonic fermentation

+ can help prevent and treat symptoms of atherosclerosis, Alzheimers, Cystic Fibrosis

+ superior antioxidant power slowing down and reducing the symptoms of aging

+ anti-inflammatory: could play a role in the treatment/management of arthritis

+ evidence suggests curcumin can interfere with replication of herpes simplex virus

+ might boost liver function and aid recovery of liver injuries

This is just the tip of the iceberg, as you can see from the bibliography this research is very recent. I am sure that in time, we will discover even more benefits of turmeric. So for your health, beauty and overall well-being, start inducing this true "superfood" into your diet!

To maximize the benefits it is best to consume organic turmeric raw and unheated. Remember also to always consume your turmeric with quality fats (like with avocados), because this significantly increases the absorption of the active ingredient, curcumin. Otherwise, by itself curcumin has relatively low bioavailability.

Because I do want to focus this important message, I will not flood this post with too much further info. I will remind you though that flat-leaf parsley is the best kind of parsley, and it is packed with nutrients - predominantly vitamins C, A, K, calcium, iron and folic acid (very important for women especially!). Lemons on the other hand are loaded with enzymes and antioxidants. Furthermore, just one 200g avocado contains a third of your daily recommended intake of vitamin C along with beneficial fats, protein and dietary fiber.

Try out this easy, simple and quick recipe that combines all three:

Super synergy soup:

Serves 2

1 avocado

2 medium carrots

handful of fresh flat-leaf parsley

1 small clove garlic

lemon juice, to taste

water, to desired consistency

Spices:

organic turmeric, to taste

pinch quality salt (Himalayan/Celtic sea salt)

freshly ground black pepper

chili/cayenne powder, optional

Blend soup ingredients until smooth in a high-speed blender. I highly recommend organic carrots, because you don't have to peel them and lose nutritional value by doing it. Depending on the quality of your blender, it might be a good idea to chop up the hard carrots. Use your imagination and add any other seasoning you enjoy! Fresh ginger would also add a nice touch. Pack in a bottle for an easy revitalizing meal on the go or enjoy topped with seeds or sprouts.

Bibliography (very recent innovations!):

Akito Shimouchi et al, "Effect of Dietary Turmeric on Breath Hydrogen". Digestive Diseases and Sciences. Volume 54, Number 8 / August, 2009 .

A. Ramirez Bosca et al, "Effects of the antioxidant turmeric on lipoprotein peroxides: Implications for the prevention of atherosclerosis". AGE Volume 20, Number 3 / July, 1997.

Marie E. Egan et al, "Curcumin, a Major Constituent of Turmeric, Corrects Cystic Fibrosis Defects". April 2004. DOI: 10.1126/science.1093941

Marano, Daniel A. "Currying Favor With the Brain. "Psychology Today Nov/Dec 2009, Vol. 42 Issue 6, p51-52.

Tweed, Vera. "Prevent alzheimer's", Better Nutrition Oct2009, Vol. 71 Issue 10, p26-28.

V. K. Goud, K. Polasa and K. Krishnaswamy. "Effect of turmeric on xenobiotic metabolising enzymes." Plant Foods for Human Nutrition (Formerly Qualitas Plantarum)

Volume 44, Number 1 / July, 1993.

Masazumi Miyakoshi et al. "Hepatoprotective effect of sesquiterpenes in turmeric" . BioFactors Volume 21, Numbers 1-4/2004.

IMG source: http://www.turmeric.co.in/images/turmeric_powder.gif

Natural cosmetics and eclectic thoughts

2009-12-16T07:52:00.015+02:00

Are you all bored with my raw desserts? I doubt this blog is ever going to have a clear focus, because it is a reflection of my thoughts and views on a healthy lifestyle. Well-being does not arise from fixing just a few aspects of your life, it requires a fundamental change in your mindset. As I have come to discover, even the smallest changes can snowball into great things. This change is by no means passive, but it is natural. Usually the first steps are the hardest, then you discover that you are already running. Finally, hopefully, you can inspire others to advance alongside you.

This blog is written by a scientist. I am skeptical, inquisitive and need reason to understand. As an example, for me it is not enough to read that aspartame is dangerous, I need to understand why (Please sign this petition against aspartame in infant antibiotics: (http://www.adressit.com/allekirjoitukset/aspartaamipoisantibiooteista/). For this reason, perhaps to my disadvantage, I find myself not believing in spiritual doctrines such as ayurvedic principles or Feng Shui. Although I do not mean to demean these philosophies in any way, they do not have a place in my blog for the time being.

I find it hard to say what this blog will be about and what I will not discuss. This is because I am going through huge changes in my life and it is difficult to predict where this is leading. Since this is my personal blog, I feel I can post about whatever seems interesting to me at the time. This post despite this long intro is about natural cosmetics. For me these changes all started from the moment I discovered I was pregnant. Like many expecting mothers, I wanted to be as healthy as possible and provide the best environment for my unborn child to grow and develop. I ate as healthy as I knew how and exercised. My food changed from low-calorie-carb-sugar (no sweeteners or MSG), to avoiding all additives and going organic. After she was born I have learned about raw foods, which really have brought my health to a new level. Before I was very ill very often, many times requiring hospitalization. I suffered from constant pain caused by chronic Lyme Disease (which the doctors initially misdiagnosed as fibromyalgia). The only way I could get through the day was horrible medication, which thankfully I stopped before pregnancy. Now, with this diet, all this is gone and I find that not only am I resilient to most infections, but if I ever feel like I might have caught something, my body fights it off immediately. This huge change has inspired me to limit my intake of dangerous chemicals from other sources as well.

Remember, that our skin is our largest organ. We absorb a large portion of the stuff we put on our skin, hair, lashes, lips etc. We even eat our lip sticks. Most store-bought cosmetics choose to hide their INCI (international list of ingredients), because it is unbelievable what can be found in them. The lists are miles long and even for a person who has studied years of chemistry in the university, they are difficult to understand. Here is a brief list of what I avoid when buying cosmetics:

- Sodium Laurenth/Lauryl Sulfate (SLS/SLES): skin irritation/corrosion, possibly harmful levels of the carcinogen 1,4-dioxane , environmentally hazardous, cannot be metabolized by the liver (possible cumulative effects in the long-run, liver damage)

- Parabens (Methyl-, Ethyl-, Butyl etc): effect hormone balance (estrogenic activity, increases risk of breastcancer), skin irritation and allergies. Used as preservatives because they inhibit microbial growth.

- Ethoxylated surfactants ("PEG", polyethylene, polyethylene glycol, polyoxyethylene): could contain carcinogen 1,4-dioxane.

- Formaldehyde: used also as embalming fluid, highly carcinogenic. also causes head aches.

- Silicone derivatives (Dimethicone, dimethicone copolyol, cyclomethicone): Blocks skin from getting enough oxygen. Non-biodegradable, which means they are environmentally unsafe.

I am still very new to natural cosmetics. Before I used to dye my hair bright red every 6 weeks, now I use henna and occasionally Herbatint (maybe 2-4 times/year). I am thinking of quitting the Herbatint though because it contains hydrogen peroxide. Probably just need to find the right type of henna mixture. Last time I used Macurth bright red henna with lemon juice and black tea. Next I will probably ditch the tea and add more citrus, like grapefruit juice. Any other suggestions?

Along with these changes I have made to my diet, not only have I opted for less toxic cosmetics, but also rethought what kind of make up I "need". I used to wear a fair bit of make up on my eyes, along with blush, foundation and powder. Now I have cut down to mascara, blush and powder. I find that I hardly need foundation these days because my skin is in great condition as it is. My self-esteem has also improved, which is why I don't think I need as much make up as I used to wear. I know I look just fine as I am, and I encourage you to find this confidence as well - it will make you shine so much stronger than any type of cosmetic product.

A new found natural product I have come to love is (pic is a link to where I bought it):

It's ingredients are: Silk powder, copernicia cerifera (carnauba) wax, tapioca starch*, lauroyl lysine, mica, iron oxides. They also claim that this blush is "Made with natural ingredients from sustainable, agricultural sources. " Regardless, the color (mine is honey bronze) is amazing and natural. It blends well even without foundation, and enhances my glow.

I'm also currently using (and LOVING) this lip balm:INCI:

Octinoxate 6%, Benzophenone 3%, Titanium Dioxide .5%. Canola Oil*, Beeswax*, Lecithin*, Pineapple Fruit Extract*, Coconut Cream Flavor*, Vanilla Flavor*, Cocos Nucifera (Coconut) Oil*, Aloe Barbadensis Leaf Juice*, Tocopherol, Royal Jelly, Propolis, Lysine.

Smells and even tastes good, of course I try not to eat any :) This is nice on occasion, I use it more as "gloss" to polish of a look.

I also ordered a number of new things to test:

Aubrey Organics Silken Earth Translucent base powder:

INCI: Silk powder, copernicia cerifera (carnauba) wax, tapioca starch*, lauroyl lysine, cinnamomum zeylanicum bark powder*, aloe barbadensis leaf*, oryza sativa (rice) starch, tocopherol, iron oxides, silica.

Tinted lip balm:
INCI: Active Ingredients: 7.5% Octinoxate, 6.0% Oxybenzone. Hydrogenated coconut oil, beeswax, euphorbia cerifera (candelilla) wax, olea europaea (olive) fruit oil, mica, iron oxides, mentha piperita (peppermint) oil, tocopherol and tocopheryl acetate (vitamin E), titanium dioxide, calendula officinalis flower and echinacea purpurea extracts, natural flavor and glycine soja (soybean) oil. Not Tested on Animals.

May contain: Mica, iron oxides, titanium dioxide.

AnneMarie Borlind Eyeliner pencil:

http://www.iherb.com/AnneMarie-Borlind-Eye-Liner-Pencil-Black-03-oz-1-05-g/10306?at=0
INCI: Hydrogenated jojoba oil, caprylic/capric triglyceride, limnanthes alba (meadowfoam) seed oil, hydrogenated cottonseed oil, mangifera indica (mango) seed oil, euphorbia cerifera (candelilla) wax, glyceryl caprylate, copernica cerifera (carnauba) wax, macadamia ternifolia seed oil, tocopherol, chamomilla recutita (matricaria) flower extract, ascorbyl palmitate.

Does anyone know if Dr Hauschka mascara is any good? It seems to be hard to find one without any parabens or PEGs.

Very few of these ingredients are good, but most are harmless especially when only small amounts are used. From now on I will limit my daily make up to a touch of mascara (eyeliner for special occasions), blush, powder (if there is something to cover up) and tinted lip balm. This way I'll look polished enough for the office but also greatly reduce my exposure to harmful chemicals. I also have some organic eyeshadow, but I think I'll use it only for evening events.

At this moment I have no commercial ties anywhere, except an iherb discount code like everyone else. If you like, use the code BIQ066 for a 5 dollar discount off your first order. In the US, you can get free shipping for orders over 40 dollars, and Finns can get their package under 1,38kg to Finland in roughly 11 days for 4 dollars. There is also a -10% off all orders over 60 dollars valid until 31.12. I am not trying to promote iherb here, rather encourage those of you who think they cannot afford natural cosmetics.

I invite everyone to share recommendations and thoughts on natural cosmetics in the comment box! Especially links to affordable products are highly welcomed.

Edit: I almost ordered BWC (Beauty Without Cruelty) pressed powder, but then noticed that Aubrey Organics had my shade after all and seemed a much better product.

Sources:

1,4-Dioxane Factsheet. U.S. Environmental Protection Agency, Office of Pollution Prevention and Toxics, February 1995. http://www.epa.gov/opptintr/chemfact/dioxa-sd.txt

http://www.ncbi.nlm.nih.gov/pubmed/16287077

http://www3.interscience.wiley.com/journal/106600317/abstract?CRETRY=1&SRETRY=0

1st birthday party and double-chocolate apricot cake heaven

2009-12-13T11:28:00.009+02:00

Apricot double-chocolate bliss

Dark chocolate cake layer:

2 C almonds

1 C raw pumpkin seeds

1/3 C raw cacao powder (or less)

1/3 C coconut oil (or less)

1 C soaked raisins (or dried sweet fruit of choice)

some dried dates

raisin soak water

vanilla

dash of Himalayan/Celtic sea salt

Process the nuts and seeds into a powder, but avoid separating the oils into a paste. Add the dried fruit, cocoa powder and as much liquid oil+water as necessary to get a uniform ball of dough you can shape in your hands. Add vanilla and pinch of salt. Taste and add more sweetener if desired.

White chocolate layer:

150 g raw cacao butter

70g ground almonds

70g cashews

1 large ripe banana or 2 smaller

Water

Agave syrup, to taste

Vanilla

touch of fine-ground dried orange/lemon peel

(pinch salt)

Melt cacao butter in a warm water bath (105F or 40C). Grind nuts, add banana and liquid cacao butter. Then pour in agave, vanilla and citrus peel. I did not measure ingredients exactly and you don't have to either. You want the consistency of a pudding and a wonderful, sweet rich nutty chocolate flavor.

Apricot preserves:

soaked organic dried unsulfured apricots (not the poisonous yellow ones!)

Agave

little lemon juice

Blend until jam consistency, or use a ready-made organic apricot preserve.

Constructing the cake:

Mold dark chocolate cake layer into 3 separate cake layers, mine were round and about 7-8 inches in diameter. Chill them first until they are firm, and once they are firmed up make the white chocolate filling. I made the dark cake layer the night before and the white chocolate layer first thing in the morning. Then place the first dark layer on a serving plate, layer with apricot preserves and a layer of white chocolate. Add another dark layer, the jam and the white chocolate. The last layer is one with white chocolate, then decorate it with grated mint chocolate and dried pink cranberries. The mint and the cranberries really enhance the experience. Chill in a fridge until ready to serve. Our party lasted for a few hours, and it still kept well in room temp.

Making the food for the party was really a series of unfortunate events. I had ordered the cacao butter well in advance, but due to some problems it did not arrive in time. We figured we could get some from Tampere once we got there, but then there was an accident where a bus caught fire and we were stuck in traffic for 1,5 hours. First we went to Ruohonjuuri, and they had none. Called Punnitse & Säästä, they didn't have it either. We thought Runsaudensarvi was closed, but thankfully they had special Xmas time hours and were still open. And they had it! So cake was still on the menu.. until the night before when our current food processor broke beyond repair. I had to use my mothers small electronic hand-mixer, which somehow got stuck and cut deep into my left index finger. For a moment I thought it was actually cut off, but the cut is "only" down to the bone. Still hurts.

Regardless, everything turned out great and all 12 guests enjoyed themselves. Everyone besides me and my husband were strangers to raw cuisine, but they still loved the cake. The complete menu was:

The Birthday cake

Raw lingonberry brownies

Raw Tzatziki dip with dipping size pieces of celery, yellow carrot, zucchini and broccoli

Organic yeast-free 100% rye bread with all natural butter (which we didn't eat, but others enjoyed)

Green shrimp garbanzo bean salad (shrimp stir-fried in garlic, salt, pepper and olive oil, with fresh cucumber, dill, mixture of green salads, boiled garbanzo beans, dressing: olive oil, lemon juice, salt and pepper)

Everyone ate and people were intrigued. Mission accomplished :) Unfortunately we had so much fun and our hands full with a certain little toddler that there are only a few pics. We might get some more later from friends.

Blueberry tartlets

2009-12-10T19:17:00.013+02:00

Blueberry pie in my mind is associated with numerous happy memories of my childhood. After discovering what gluten does to me and gradually finding out more and more about nutrition, I've been looking for a raw substitute for this comforting pie. There are some out there I've tried and tested, but none of them matched my idea of blueberry pie. Somehow the filling has always been either too tart, too liquid, too banana-flavored or a combination of these. I finally just sat down to think how I would make raw blueberry pie without the influence of any other recipes. This is what went into by food processor:

Blueberry crumble tartlets:

6 large tartlets

Crust:

1/2 C sprouted buckwheat groats

1/2 C dry almonds (ideally sprouted and dehydrated)

10 dried dates

4 tbsp coconut oil

0,5-1 tsp cinnamon

vanilla

Grind almonds and buckwheat, add other ingredients. Process until a uniform, thick mixture. Press into the edges of 6 non-stick cupcake molds/tartlet shells. You could make more smaller ones, the six are kind of big. Allow to chill in the fridge for about an hour, to firm up the crust.

Blueberry filling:

1 C blueberries (mine were frozen & thawed)

6-10 dried figs

small handful of pecans

vanilla agave, to taste (or vanilla + sweetener of choice)

2 tsp lucuma

Process in a food processor until a thick paste. I left mine a bit chunky, because I liked the little bits of fig in the filling. Once the pie crusts have set, take them out of the molds and scoop in the filling.

Crumble topping:

Almonds

Shredded, unsulfured coconut flakes

Touch honey

Cinnamon

(pinch himalayan salt)

Grind coconut and almonds until crumbly, mix with spices and sprinkle on the tartlets. Place back in the fridge until it's time to eat. Enjoy with someone special.

Sadly our old faithful Bosch food processor has seen better days. Some blades are broken and especially the broken grater blade is a pain. I love grated sweet potato and carrot salads, and now having to do all the work by hand kind of kills the buzz.. Luckily an elf tipped me off and hinted that Santa may be bringing a 950W food processor our way. Thumbs crossed!

Speaking of new amazing kitchen appliances, I have yet to receive our new Stöckli dehydrator. Man am I looking forward to it's arrival. There are so many ideas I have been playing with that I could finally execute with these gadgets... well, we'll just have to wait and see. As you can see from the pic, the new camera (Canon EOS 500d) is here, so once those missing appliances arrive nothing can limit my creativity :)

Meanwhile, stay tuned for my daughter's 1st b-day post. There will be a raw cake and some tips for planning a party with guests who eat (un-)normal food. This will be the first I am hosting, so I'm sure I'll learn a lot from the feedback. Have a great weekend!

Honey beets on a bed of blushing quinoa

2009-12-05T12:26:00.007+02:00

After reviewing the poll I discovered that some of you would like to see cooked recipes. The purpose of this post is to show that healthy nutritious food does not have to be completely raw. It doesn't have to contain meat or be difficult either. Nutritional value is determined by the ingredients and how they are cooked. Naturally some cooked foods can be healthier than raw ones, but ultimately it is all about the balance. Eating lots of scrumptious desserts everyday is not good for you, even if they are raw organic ones. Needless to say it is still important to include plenty of fresh raw food in your diet, as roughly 80% of what you consume in a day should be uncooked. If you want to eat 100% raw and are certain you are getting all vitamins and minerals you need (especially B12 for vegans), there is no reason not to.

Onto the recipe. This is one of those "tastes better than it looks and sounds"-dishes. It is also one that was completely born out of improvisation and necessity, with only a limited selection of ingredients available. You know the scenario: you just start throwing things in the mix as you go along. Then when you have prepared yourself to eat something less successful, you are surprised to find that actually what you concocted is pretty genius.

Honey beets:

4 Large beets

Water

Himalayan salt

Freshly ground black pepper

Organic honey

Cold pressed coconut oil

Wash beets until all dirt is gone. Boil water in a pot and add the whole beets, some salt and allow simmer for around 30min depending on size of the beets. You want them slightly tender but not mushy. Once they are ready, take them out (reserve the pink cooking water!) and cut out the root and the end you don't want to eat. Slice them into about 1/2 inch thick discs and coat the discs with salt and pepper. At this point start making the quinoa and while it is simmering take out another pot or frying pan to heat up some coconut oil, and once the pan is warm add the honey. Add the beet slices and fry for a little while, you want to caramelize just to create a thin crispy layer, but not brown or burn the beets.

Blushing quinoa with garbanzo beans and fresh parsley

1,5 C quinoa (I replaced some with millet)

Left over pink cooking water (add more if necessary)

1 C boiled or sprouted garbanzo beans

2 large onions

Coconut oil

Himalayan salt, pepper

Lots of fresh parsley

Boil the quinoa in the beet water, add salt or more fresh water if you need. Just a gentle simmer is enough to allow the quinoa to open up and "sprout" while cooking, too high heat will only compromise nutritional value. Cut up the onions and caramelize them in a frying pan with a little coconut oil. Once the quinoa is done, add boiled garbanzo (chick) beans and the caramelized onion. Take off heat and allow to cool to around 110F or 46 C before adding the chopped fresh parsley. This is because parsley is packed with heat-sensitive nutrients. If you are using garbanzo sprouts instead of cooked beans, add them at this stage as well. Check seasoning.

It really is difficult to eat a mostly raw diet in the colder parts of the world, especially in the winter. It is so environmentally unfriendly to eat tons of green house tomatoes or cucumbers, but the veggies that are locally in season are challenging to eat uncooked. Of course you can eat them in raw grated salads and puree some into soups, but I myself don't really enjoy raw root vegetables that much. Other than sweet potatoes that is, I think the three of us eat pounds of them every week. Parsnips are ok as well. This is one reason I'm thankful of the Finnish blog society, it is nice to give and receive ideas how to eat healthy but also eco-consciously during the cold season. Especially since international raw blogs and books are filled with recipes that require young coconuts and other fresh exotic fruits and vegetables. Even zucchini pasta is not quite so feasible right now (at least not too often), because the organic ones are imported and very expensive. But let's not let the cold gray weather drag us down and instead start using this opportunity to create completely new and interesting recipes :)

Chocolate banana scallops

2009-12-03T21:40:00.006+02:00

This is a very simple recipe, probably many of you have eaten similar treats. But there is something so fundamentally delicious about it, I just had to share. I swear, I'll never touch a factory-made piece of chocolate again.

The name originates from the inspiration from the banana scallops Richard Blais made on Top Chef Season 4. This is not about exact measurements, but rather the combination of premium ingredients in a perfect ratio.

The recipe:

Chocolate:

Few tablespoons liquid cold pressed coconut oil

3-5 tbsp raw organic cacao powder

1/4 tsp honey (to taste, I sometimes don't put any)

1-2 tsp raw organic bee pollen (crunch!)

1-2 tbsp maca powder

1-3 tbsp lucuma powder

dash Himalayan salt

2 sliced organic bananas

Mix chocolate ingredients in a small bowl with a spoon. Taste and throw in however much of anything you feel like. Cut up banana into "scallop" slices, dip and coat in chocolate. Place on a dish and allow to set in the fridge until firm, it won't require too much patience.

Enjoy with your favorite tea or other beverage :) Seriously, the sweetness of the banana with the lucuma-maca flavored chocolate combined with the hint of saltiness.. raw chocolate heaven.

Btw, I just ordered a Stöckli Dörrex dehydrator, which will be arriving in a week. So looking forward to that, I'll certainly post more of my recipes once I finally can execute my ideas properly! My husband also upgraded to a Canon EOS pro cam, so the pictures will also improve drastically. Stay tuned.

How much calcium do we really need?

2009-11-30T09:33:00.009+02:00

Are you thinking about cutting out the dairy but worried about adequate calcium intake? Or are you a parent concerned about the adverse health effects of dairy products, but scared that your child will suffer from calcium deficiency without them? Is there an alternative to supplemental Calcium tablets?

From the get-go I was apprehensive about milk with my daughter because I am so strongly lactose-intolerant (and possible casein allergy). It was touted as the only way for your child, so I initially thought that she would need dairy. I proceeded to do an extensive amount of research on the subject, starting with why omit dairy. Here are the main reasons:

- Calcium from cow's milk poorly absorbed (30% or less)

- Harmful effects of milk protein, casein (increased risk for cancer, increases autism syptoms, similar to gluten and may cause problems for gluten-intolerant)

- Lactose, nearly everyone is intolerant but in varying degrees (some tolerate more than others)

- Animal protein increases secretion of calcium to urine, and this loss is much more significant in determining calcium utilization relative to calcium intake

- Cow's milk is optimal for calves until they are weaned, not meant for (excessive) human consumption

- Especially O blood group was most prevalent long before agriculture, may be the reason that individuals with O blood cannot digest dairy (or grains) too well. On the contrary blood type A is common in agricultural societies and therefore are better adapted to consuming dairy products

Then, after reviewing the potential risks, I started wondering could milk be replaced by alternative calcium sources? Straightforward answer: YES it can! And it is easy. Excellent sources include:

Chia seeds 820mg/100g (123 mg in one tablespoon!)

Sesame seeds, unhulled 640mg/100g (95mg in tbsp)

Sardines, 92mg/sardine

Sunflower seeds 116mg/100g

Rose hip puree (ruusunmarjasose) 334mg/100g

Almonds 276mg/100g

Dried figs 250mg/100g

Raisins 50mg/100g

Sweet potato, raw 30mg/100g

Breastmilk 27-30mg/100g

Compared:

Cow's milk, 1% 120mg/100g

But how much calcium is actually required? Recommendations vary a lot in different countries, in America often an adult RDA is 1200mg, whereas in Japan this is only 600mg. RDA's are however not minimum intakes, or even necessary intakes. They are based on statistics with margins to ensure that they are suitable for everyone, it does not take individuality into account. For example, consumption of animal protein increases secretion of calcium. Therefore a diet rich in plant protein and low in animal protein means you require less calcium. This is also true for infants not consuming any dairy. Many sources including AAP say that infants need 400mg calcium, but I have not succeeded in finding a minimum calcium intake for infants. This is probably because it is too risky info, they would rather have children consume an excess than risk any child getting less than what is required. I found this chart however, that lists values specific to age categories:

Infants, 0 - 6 months	210 mg
Infants, 7 - 12 months	270 mg
Children, 1 - 3 years	500 mg
Children, 4 - 8 years	800 mg
Pre-teens and Teens, 9-18 years	1300 mg
Adults (19-50 years)	1000 mg
Adults (50+ years)	1200 mg
Pregnant and Nursing (up to age 18)	1300 mg
Pregnant and Nursing (19-50 years)	1000 mg

Source: http://www.health.gov.sk.ca/calcium

This seems reasonable. I try to ensure my soon 1-year-old daughter gets 300-400mg calcium daily, and that I self (nursing) get around 800-1000mg daily. Like I said, for individuals who consume less animal protein the required intake of calcium is less. Calcium from plant sources is often highly absorbed, especially in the case of chia and sprouted sesame seeds. A diet rich in vegetables is also high in boron, which further increases calcium utilization and bone strength. Chia seeds also contain plenty of boron.

Clearly a diet rich in calcium does not need to include dairy. Contradictory to common belief, it does not require soy products either.

Tips to include calcium in infant diets:

- Chia smoothies (1 tbsp chia seeds, 1-2 times a day)

- Sprouted sesame seeds in porridges and smoothies

- Rose hip puree (on its own, smoothies, porridge)

- Mash a sardine or mackerel fillet (low sodium ones) in with a veggie meal

- Nutmilks (after first year)

- Dried dates, figs and prunes and raw grated veggies as finger foods

- Soak dried fruit or raisins in water for smoothies

- Dark leafy greens in smoothies (calcium from spinach not too well absorbed due to oxalic acid, also too high in nitrates for infants)

Remember that calcium absorption hinges on adequate vitamin D intake! And please take the time to sign this important petition againts aspartame in children's antibiotics.

IMG: http://upload.wikimedia.org/wikipedia/commons/8/89/Calcium-Tablets-2007.jpg

Are you and your child getting enough vitamin D?

2009-11-22T21:10:00.010+02:00

Do breastfed infants need supplemented vitamin D?

When to start giving your child vitamin D?

How much vitamin D do children need?

In what form should I give my child vitamin D supplements?

I'm sure these questions have plagued all parents for years now and unfortunately there still are no absolute answers. Ok, the state-provided health care system for expectant mothers and children (Neuvola), will recommend 10 micrograms (400 IU) every day after the age of two weeks. Is this reasonable? According to current research the prior RDA of 200 IU for infants is too little, and at least the current recommendation 400 IU is desirable. Last year American Association of Pediatricians (AAP) started recommending doubling the dose and starting this year the same has happened in Finland. With the knowledge we have today it is reasonable to have confidence that this dose is both safe and adequate for all children. The supplements should be started at latest at 2 weeks of age, AAP even recommends just after the first few days.

But is there individual variation? Can there really be one RDA from infancy until adolescence, which is the same even for children living in different climates? Naturally genetics, overall diet and exercise as well as sunlight exposure will affect how much supplemental vitamin D is needed. If an infant or child consumes no dietary added vitamin D, there is no indication that there is any risk of side effects due to excessive intake of vitamin D from a 10 microgram supplement. This is of course different, if a baby for example is consuming D-fortified formula or a child is drinking fortified milk and eating other fortified foods. In these cases the parent needs to make the appropriate calculations to make sure that the child is not exceeding the RDA on a regular basis.

Personally I do not advocate offering children any vitamin D fortified foods as these usually are foods that need to be fortified because they are otherwise deficient in nutrients (such as sugar-coated cereals). Some even contain the wrong form D2 instead of the needed cholecalciferol D3, such as Keiju oat milks in Finland. If at all possible, it is best to consume all food in it's natural and organic state, without anything added. Unfortunately due to our dark climate and limited sun exposure we need to supplement vitamin D.

There is some research into whether nursing babies need supplements or if they get enough from breastmilk. So far the leading consensus is that not enough vitamin D is transfered into the milk and therefore it is advisable that even breastfeed infants receive D-drops. As long as the 400 IU supplement is the only external source of vitamin D, it is considered safe.

Fatty fish are the best natural dietary source of vitamin D. For Finns I especially recommend herring (1627 IU/100g) and mackerel (cooked 345 IU/100g), because they are readily available here. Vitamin D in plants is usually in D2-form, which is why vegans especially need a good quality D3 supplement.

The best vitamin D supplement for infants 0-2 yrs and over I have found to date is Carlson's d-drops (picture above):

http://www.iherb.com/Baby-Ddrops-400-IU-11-ml/13932?at=0

First of all, they are nothing but 400 IU of D3 in coconut oil. Second of all, you only literally need one DROP, which can easily be dropped on the nipple before nursing an infant or in food for older children. No GMO, gluten, sugars, additives, preservatives, alcohol or any other junk. They are even ridiculously cheap, that one 11 ml bottle contains enough for an entire year! Of course this also makes it eco-friendly. Iherb will also ship to Finland via airmail for 4-6 dollars.

Compare Carlson's drops to for example the commonly Neuvola-recommended Deetipat:

Ingredients: "Sakkaroosi, natriumsitraatti, makrogoliglyserolihydroksistearaatti, sitruunahappomonohydraatti, alfa-tokoferoli, keskipitkäketjuisia tyydyttyneitä triglyseridejä, väkiviina 96 %, puhdistettu vesi."

So 96% alcohol, sugar, saturated fats. I can't believe that this is even legal.

For adults a beneficial but safe dose is around 25 micrograms or 1000 IU. Some choose to take even more, I myself take 2000 IU daily. Now Food's supplements are high quality with minimal added ingredients and they are also far cheaper than many of the supplements sold here in pharmacies. Also available at iherb and many other online stores.

Sources:

http://www.ajcn.org/cgi/reprint/80/6/1759S.pdf

http://www.aap.org/pressroom/nce/nce08vitamind.htm

Breast milk as a source of vitamins, essential minerals and trace element. Christopher J. Bates and Ann Prentice. Nov 2002. DOI:10.1016/0163-7258(94)90011-6.
http://www.laakeinfo.fi/Medicine.aspx?m=1669&i=FERROSAN_DEETIPAT
http://www.aap.org/new/VitaminDreport.pdf
Image: http://www.vitaminshoppe.com/images/catalog/skus/l_cl-1115.png

Help ban aspartame from infants and childrens antibiotics!

2009-11-20T07:53:00.010+02:00

Outraged after noticing that an antibiotic prescription for my daughter's ear infection contained the extremely dangerous and harmful artificial sweetener aspartame, I felt a strong urge to do something about it. I will personally campaign to get enough names to submit these pharmaceutical companies to quit poisoning small children!

Link to my petition (in Finnish):

http://www.adressit.com/aspartaamipoisantibiooteista

Please sign this important petition and spread the word! We as parents and as concerned citizens need to fight for the rights and future health of our children. There is NO reason to allow our children to be guinea pigs until we know just how harmful aspartame is. As long as there is ANY doubt about the safety of aspartame, it is NOT worth the risk.

I would greatly appreciate if fellow bloggers could post the link as well. In order for us to make a difference, we need visibility.

Img: http://www.gsk.tw/pic/Products/medicines/ZINNAT.jpg

Pure and nutritious baby food, Part I

2009-11-18T20:11:00.016+02:00

I've been talking about a baby food post for who knows how long. Here is part I, I'm predicting this is a topic I'll keep coming back to. One reason why I've waited so long to post about this is because I've been thinking about how I should phrase my knowledge into words. I have so little experience in this type of writing, which is why I ask you to be open-minded and understanding. My way is not the only way, and there is a lot I don't know. If you have something to add or want to comment on anything, please do. If you have some good recipes or ideas, please share them!

First of all, I want to begin by stressing the importance of breastfeeding. The World Health Organization (WHO) recommends that babies should be breastfed exclusively for the first 6 months. Some nurses in Finland practically push you to feed solids after 4 months, even though even here the national recommendation is 6 months. I for one was accused of starving my child more than once. Even when she was always just normal in weight, developing right on schedule or even early. Their answer to every growth problem is solids - if your baby weighs too much, "your milk is not enough" and if your baby weighs too little "your milk is not enough". Well, what do they recommend instead? Formula made with cow's milk, pureed potatoes, corn porridge? If your baby is underweight, substituting your milk, the natural source of nutrition tailored to meet your child's needs, for overcooked potatoes is definitely not the answer. And no matter how much your baby weighs, breastmilk is still optimized to meet his or her dietary needs. Remember, breastfeeding is one of the greatest gifts a mother can offer her child. But there is also no reason to beat yourself up, if you have a valid reason not to nurse. Guilting yourself will only hurt both of you.

But what should you do when your child is 6 months? I believe it is more important to watch for clues for whether your baby is ready for solids or not, there is no exact chronological deadline for this significant step in your child's development. Some tell-tale signs include: teeth(ing), sitting upright, signs of curiosity towards what you are eating and excessive nursing needs. My daughter actually started stealing food off our plates, which was a natural time to start introducing her new flavors.

What not to feed your baby (under 12 months):

Foods high in nitrates (beets, spinach, rutabaga), interfere with oxygen transport

Honey, increased risk of botulism

Any food additives (especially avoid artificial sweeteners and flavor enhancers)

Animal milk

White, refined sugar

Fructose (not fruit sugar as it is falsely called, it is made from corn starch by microbes)

Potato, deficient in nutrients and packed with starch which can cause tummy trouble

Liver, or any other animal product high in vitamin A

Corn, very often genetically manipulated and low in nutrients

Wheat, white rice

Soy, even organic non GMO, mimics estrogen (female hormone) in the body causing a harmful hormone imbalance

Nuts, mycotoxins and risk of inhaling

Cacao, caffeine, oxalic acid (lowers calcium absorption) and other harmful compounds for your baby

Salt

What TO feed your baby:

Chia seeds, good ratio of beneficial fatty acids, high in protein and fiber

Avocados, essential fats

Hemp seeds, perfect ratio of omega's, high in protein

Fresh organic fruit, berries and vegetables

Cold-pressed organic oils (coconut, canola, camelina etc)

Lucuma (highly nutritional, improves taste)

Quinoa, amaranth, buckwheat, millet

Berry powders made by freeze-drying whole berries (high in nutrients, antioxidants and good flavor, especially sea buckthorn, cloudberry, aronia berry, blueberry)

I also believe fresh, wild-caught fish is good for you baby after 7-8 months age. Remember to give different species and to avoid ones which gather high levels of toxins, fish can be served 1-3 times a week. Avoid fish altogether if there is a family history of fish allergies, as the reaction can be severe. I do not recommend restricting your baby's diet because of your personal ethical viewpoints, but rather to ensure your baby is getting everything he or she needs. There is however good reason to avoid red meats not only due to ethics but health concerns as well. Fish isn't necessary, but if omitted care must be taken to provide your child other sources of healthy fats for optimal brain development.

Wondering what to do about milk? If you're from Finland, I'm sure you are aware of the "Calcium myth". The nurses and doctors will stress that dairy products are the only source of calcium. The national recommendation is giving your child cow's milk several glasses a day after 10-12 months of age. Did you know that only around 30 per cent of the calcium in animal milk is properly absorbed? Compare this with the 60% of total calcium content of sesame seeds that is absorbed (even higher when soaked in water for 8h and sprouted for 6h-3 days). Did you know that most zoo animal babies are fed goat milk because if they where fed cow's milk they would die or become very ill? Many of you are aware of these things, and those who aren't I strongly encourage to do your own research and then decide for yourself. Calcium is crucial for normal bone development among many other things, so cow's milk or nut milk or no milk, make sure your child is getting enough calcium. Remember also that WHO recommends breastfeeding be continued at least for the first 2 years and after that for as long as it feels natural for both mother and child. Because this is considered unrealistic and thought to guilt mothers, Finland ha s set a recommendation to nurse for the first year. My daughter will be a year soon, and I plan on breastfeeding until she is between 12-18 months (when most experts feel it is easiest to wean). I just started making her smoothies with sesame seeds a couple times a week. My husband and I both feel strongly about avoiding animal milk, especially because I get a strong reaction from it.

How to cook for your baby?

Does the food necessarily have to be cooked? All fruits and berries can be served raw for babies any age. For first foods, hard vegetables like carrots and sweet potatoes, can be steamed briefly and then pureed smooth in a food processor. When it is time for finger foods, serve fresh vegetables and fruit. If you want to give your child cereal/porridge, I recommend grains like millet, spelt, amarath and quinoa. In Finland Holle makes organic baby cereal where you only need to add (breast)milk. No cooking or heating necessary. NEVER, EVER use the microwave for anything that your child eats.

All this text and no recipes? Well here are some:

Berry porridge (6 months and up):

Holle-cereal, preferably millet or spelt

Aronia berry, sea buckthorn, blueberry, cranberry or other berry powder to baby's taste

Hemp powder, to baby's taste

(Breast)milk

Measure out an appropriate amount of dry porridge flakes (4 or more tbsp usually). Express milk to desired consistency, stir. The natural enzymes in breastmilk will start breaking up the protein and other nutrients in the cereal and it will get a bit runnier, but there is no need to add cereal flakes. Stir in berry powder.

Chia-banana smoothie (6 months and up):

0,5-1 tbsp Chia seeds

1/2 C water

Berry powder of choice

Hemp powder or hulled hemp seeds to taste

(Lucuma powder to taste)

0,5-1 banana

Soak chia seeds in water until a gel forms. Blend in a blender with banana and berry powder. Add hemp powder or blend in hulled hemp seeds. My daughter loved this from the get-go, it is still one of her favorites. For variety, substitute banana for a pear, apple, mango or any other fruit or berry. You can also substitute Chia for soaked sesame seeds.

Sweet-potato salmon meal:

organic sweet potato, cubed

fresh, wild-caught salmon

coconut oil

Lightly cook salmon in coconut oil on low heat on a frying pan. Cook only until just done, don't brown. Steam the sweet potato. You can also steam the fish. Process smooth in a food processor. This is another favorite of my daughter.

Vegetable-chick pea meal:

1 part sweet potato

1 part carrot

1 part chick peas (soaked and boiled, start with smaller amounts)

Steam veggies, blend with boiled chick peas. Add water if too thick. Again, one of my daughter's all-time faves.

Suitable finger foods:

- fruit chunks, vegetable chunks

- dehydrated coconut-oil coated banana chips

- sundried organic raisins or other sugar-free dried fruit

- organic boiled eggs

A basic foundation for a healthy meal:

80% parts vegetables (raw or steamed)

10% part quality grain (such as quinoa, amaranth, buckwheat, boiled until done to avoid indigestion)

10% part protein (fish, organic chicken, chick peas, lentils etc)

Avoid all soy products. Start feeding legumes slowly to see if your child can digest them. Your baby needs protein, but quality is more important than quantity. Nuts should be avoided due to risk of mycotoxins (highly poisonous or deadly compounds from Fungi) until at least 1 year of age, which is why especially vegan families need to be especially careful about adequate protein intake.

More important than specific meals is the balance. Most of your child's diet should be fruit or vegetables, and a significant portion of the food either raw or just lightly steamed. Always organic, because even if you can't afford all organic yourself, your baby eats so little it doesn't cost much. It is still cheaper than feeding all regular can food. Check everything twice for food additives, avoid them all. I invite every mom and dad with healthy baby food recipes to share these in the comment box, I hope this will trigger discussion and that everyone learns something new!

The picture shows my daughter with her veggie-chick pea meal, after she had poured water into it and tried to eat it herself first with the spoon and then with her little hands. :)

Schwartzwalder Cherry torte

2009-11-15T21:23:00.027+02:00

It's been a while, but I just got an amazing job opportunity. That along with my university studies, 11-month-old daughter and my husband doesn't really leave time for blogging. I still have to write my post on baby food and in future hopefully do more educating rather than "just" recipes. Or what do you think, would you be interested in reading about nutrition and a healthy lifestyle? How to teach your child to enjoy pure food? Maybe I should just stick to making desserts ;)

Cherry Chocolate cake:

140g ground almonds and 1/2 C soaked pumpkin seeds

raisins and dates to desired sweetness and texture

1/2 C cacao or carob powder

hazelnut/vanilla agave

coconut oil

pinch salt and cinnamon

Process until a uniform, thick ball of dough. Shape into three about 1/2 inch
thick round layers (on separate dishes), chill to firm up in the fridge.

Cashew-coconut cream:

about 50-50 cashews and thick, pure coconut cream

lucuma, raw honey, vanilla, pinch cinnamon

Filling:

Organic, sugar-free (no artificial sweeteners!!!!) black cherry preserve OR
Fresh cherries pureed with sweetener of choice

Once the cake mixture is set, blend smooth in a blender. Spread first cake

layer with cherry jam, dollop some cream and spread evenly. Add another

layer of cake, cherry jam and cream. Decorate with a layer of cream and

grated (raw) mint-chocolate. The mint really makes the difference. Put back

in the fridge until served, at least for an hour.

Lingonberry lucuma brownies

2009-11-05T22:40:00.004+02:00

A friend of mine came for a visit today. She has quite a few allergies, so I couldn't use any nuts. I thought of making chocolate brownies without nuts. As if that wasn't a challenge already, right when I was about to add the raw cacao powder into the food processor I realized she is allergic to chocolate. I asked her, if she knew whether she is allergic to pure raw cacao or just the industrial, processed chocolate. She doesn't know, and since I didn't want to risk poisoning her, I opted for carob. Raw cacao, although (falsely) touted a superfood, should always be consumed in moderation due to high caffeine content and other health risks.

Brownies:

1 C pumpkin seeds

1 C raisins

12 dates

1/2C carob or raw cacao powder

5-6 tbsp coconut oil

0,5-1,5tsp cinnamon, 2 tsp lucuma

dash Himalayan salt

1/3 C lingonberries

Process seeds, fruit, carob and spices into a firm ball. Fold in whole lingonberries by hand.

Shape into a square and allow to firm up further in the fridge.

Frosting

Carob (or cacao) powder, coconut oil, vanilla or hazelnut agave

Stir with a spoon to combine. Coat the brownie squares with the forsting and serve.

These were a huge hit. The tartness of the lingonberries really works great with the richness of the brownies. The pumpkin seeds actually worked great, none of us missed the traditional walnuts. If you have a cup of them on hand though, feel free to substitute the walnuts for the seeds. If you want, you could also substitute part of the carob for cacao.

Isn't that red rose beautiful? I was so happy to come home from university today, my husband and daughter had had the best time together, the house was clean spot-free and there was a huge bouquet of red roses on the table. It's fathers' day this Sunday, I better make sure I show him just how lucky I am to have him as my husband and as a father to our daughter.

Greek orange fennel salad

2009-11-02T22:16:00.007+02:00

Greek orange fennel salad:

small handful of sun dried tomatoes

cold pressed olive oil

1 small red onion

1 small bulb fennel

5 small oranges

Himalayan salt, freshly ground black pepper

Fresh parsley

Chop up dried tomatoes, place in olive oil to rehydrate them. Grate the peel of all 5 oranges into the olive oil. Add salt and pepper. Thinly slice the red onion and fennel into rings. Pour marinade over onion and fennel, add chopped parsley. Check the seasoning and adjust if necessary. Allow to marinate for at least an hour. If you like, you could add some fresh finely chopped chili or sliced greek olives.

This salad is a combination of extremely nutritious foods: good quality olive oil, raw fennel, parsley and onion. Especially the fennel and parsley are packed with vitamins, antioxidants and phytochemicals. You remember my last post about fennel? I mentioned just a few of the numerous health benefits of consuming fennel, especially raw. I myself don't care too much for a strong anis taste, so I'm trying to find ways to mask that and enjoy live dishes made with fennel. This marinade definitely did the trick, the salad was extremely yummy. Try it out and let me know what you think!

Pumpkin pie with lucuma fudge sauce

2009-10-29T17:10:00.006+02:00

It's in season: Everybody's making it and some of us are even blogging about it. There are a billion recipes for making it, some healthier than others. Pumpkin pie was one of my favorite treats in my childhood, it still reminds me of years of special holidays - Christmas days, Thanksgivings, Halloween parties. It is one of the traditions I want to follow now that I have my own family. This recipe is a lot healthier than the traditional pie recipe, but not completely raw. I'm looking forward to trying all-raw pumpkin pie as soon as I get a more powerful blender. Ours has 700W and it is excellent for many things, but it would lose the battle against raw pumpkin hands down.

The crust:

About 2 cups almond pulp (left over from making almond milk)

1/2 C pumpkin seeds

6-8 dried dates and raw organic honey

Raw organic honey

Organic, cold pressed coconut oil

Cinnamon, cloves, ginger, nutmeg to taste

dash Himalayan Salt

In a food processor blend almond pulp, seeds and dates into a batter. Spice up, and enough honey and coconut oil for right texture and flavor. The crust should not be overly sweet, consistency should be thick and just enough moist to work with by hand. Shape into a pie tin, dehydrate until firm.

Filling:

4 C pumpkin meat (I used 1/4 of a large, traditional orange Halloween pumpkin)

roughly 10 dried dates

1 C thick, creamed coconut

0,5-1 tbsp psyllium powder

cinnamon, cloves, ginger, nutmeg, dash cayenne

Steam cubed pumpkin and puree smooth with a food processor. I only steamed the pumpkin for a couple minutes, just to soften up the surface of the cubes a touch. You should have about 4 C of pureed pumpkin. Allow to cool. Stir in creamed coconut. I use Biona creamed coconut which I mix with pure water to make my own coconut cream. If you can't find a similar product, try to buy a thick coconut cream that has as little additives as possible. Mix in spices, taste and adjust seasoning. Add psyllium, start with 0,5 tbsp and let it set for 10min. It should make the filling thicker and goo-like, if this doesn't happen you need to add some more. Be careful, adding too much will compromise flavor and texture (you don't want a slimy pie filling). Dollop the filling into the pie shell, chill until filling firms up and you can easily slice into the pie.

Many raw pies use lecithin as a thickener, but I like to avoid soy products when it's possible. If you can get non-GMO, organic lecithin somewhere, you could substitute it for the psyllium.

Lucuma fudge sauce

Almond milk

Dried dates

Cashews

Lucuma powder

Blend everything until smooth. I didn't measure exact quantities, but I think it was about 1/2 C almond milk, 5 dates, handful of cashews and heaping tablespoon of lucuma.

I was especially pleased with the crust and the sauce, which turned out to be a wonderful substitute for the whipped cream/vanilla ice cream I used to enjoy with pumpkin pie in the past.

The filling tastes exactly like the traditional, without being baked for hours. Yaelian gave me the idea of using slightly dehydrated butternut squash for the filling, so next time I'll definitely use grated, dehydrated squash.

Herbed flounder parcels with sundried tomatoes and lemon wedges

2009-10-28T19:30:00.005+02:00

Marinade (for 6 small fillets of European flounder):

High-quality, cold pressed olive oil

7 sun dried tomatoes (dry&whole)

lemon zest (organic lemon!)

large clove garlic

dried or fresh chives, thyme, dill

Slice sun dried tomatoes into thin strips, grate garlic and place in a bowl. Grate about the peel of one lemon. Make sure it is organic, at least when you are using the peel. You will never know what it could have been treated with otherwise. Drizzle a fair bit of olive oil on top, you need enough for the tomato strips to pump up. Add the herbs.

Herbed flounder parcels:

the lemon you peeled for the marinade

1 medium red onion

Himalayan salt, ground black pepper

dill, thyme, chives

Salt and pepper the flounder fillets. Place in the center of a square piece of foil/parchment paper, pour marinade on top and add in red onion rings (thinly sliced), lemon wedges and some more herbs. I am not sure about the safety of aluminum foil, so use that with caution. Roll up into parcels and bake in low heat (350F) for 20-30min.

I got the idea of fish "parcels" from Yaelian's interesting blog. She used tilapia and leeks in hers, check that recipe out too!

Here's a pic of the entire plate. The fish is served with mashed sweet potatoes and pumpkin (very briefly steamed, mashed with creamed coconut, spices) and a salad of grated carrot, sprouted red quinoa and raisins. As you can see, most of your plate should consist of veggies, especially raw ones. Always when cooking, pause to think what you actually must cook. Very little things actually need heat! You don't need cooked food every meal, not even every day.And when you do cook, use gentle methods to preserve vital nutrients (steaming for instance). If you haven't thrown out your microwave already, do so immediately. To many this is probably a given, but there are way too many people out there unaware of how they are exposing themselves to harmful radiation and free radicals just by warming up their packed lunches at work.

Fennel cream linguine with basil pesto

2009-10-24T20:33:00.003+03:00

A raw pasta recipe? AGAIN? Yeah. I might have posted one or two in the past. But fennel is in season and I wanted to create something raw and completely new out of it. Raw fennel does have a strong anise taste, which is why there aren't many raw food recipes that call for it. In this dish however the salty sweet citrus marinade softens them up in texture and in flavor.

Fennel cream pasta sauce

1 small bulb fennel

1/2 C sunflower seeds, soaked and drained

Cold pressed olive oil

Honey (1-2 tbsp)

Juice of 1/2 lemon

Salt, pepper

1 tbsp nutritional yeast

Mix together honey, lemon juice, salt, pepper and oil. Coat all thinly sliced fennel strips with the marinade and dehydrate (the low heat really promotes softer texture and allows the marinade to work its magic). If you have time, marinate overnight and dehydrate for an hour or two before making the sauce. I marinated for 30 min and warmed in 110F for 2 hours. In a blender or food processor process the sunflower seeds and fennel strips (marinade and all), add nutritional yeast and salt and pepper to taste. As this is served with salty pesto, the salt is only there to slightly off-set the sweetness of the honey. The freshly ground black pepper is very essential though, make sure you add plenty.

Traditional but raw pesto:

1 huge bunch basil

3 tbsp pine nuts

1 clove garlic

1 tbsp nutritional yeast

extra virgin olive oil

Himalayan salt, freshly ground black pepper

Blend until desired consistency. You could always just use your favorite pesto recipe, they all should work fine.

We used a sweet potato and a parsnip for the raw pasta. This going into the kitchen with one ingredient in mind but not having the slightest clue of what I'm going to do with it seems to be a theme for me these days.. luckily it appears to work well. This was everything I wanted: cheap, satisfying, flavorful, nutritious and new.

If you haven't had fresh fennel already, this is the time to start! It is packed with vitamin C and potassium, and most importantly a great source of benefitial antioxidants and phytonutrients. Yummy!

Mini carrot cupcakes with a pecan lucuma glaze

2009-10-22T09:38:00.010+03:00

Mini carrot cupcakes:

2/3 C sunflower seeds, soaked and drained well

1/3 C pumpkin seeds

7 dates (to taste)

2 medium carrots, grated

4 tbsp organic cold pressed vegetable oil

( dried, unsweetened & unsulfured shredded coconut)

2-3 tbsp pure maple syrup (to taste) or raw honey

cinnamon, ground ginger, nutmeg to taste

Process the sunflower seeds and dates into a paste (slightly chunky). Add grated carrots (organic carrots don't have to be peeled), maple syrup and oil. Add in coconut flakes, about half a cup until consistency is thick enough to roll into balls in your hands. Taste and adjust spices. Roll into tiny balls (1 inch wide or so) and place in mini cupcake molds. Dehydrate for an hour or so, you want them to firm up a notch but not dry out.

After you've dehydrated the cupcakes, it's time to make the glaze.

Pecan lucuma glaze:

handful of chopped pecans

1-2tsp lucuma, cinnamon to taste

agave nectar (or honey), coconut oil

Chop nuts and mix with lucuma and cinnamon by hand. Stir in agave and coconut oil (a spoon is a good tool), until you have a thick chunky syrup. Make sure you taste it each time you add sweetener or oil to make sure it doesn't get too sweet. The cupcakes themselves are not that sweet, so the glaze can be a bit more on the sweet side.

Coat the cupcakes with the glaze and place in the fridge for as long as you can control yourself. Right before you are ready to serve, sprinkle some coconut flakes on top for garnish. We tasted some right away, they were good, but sticky to eat because the frosting was runny.

After they had spent the night in the fridge, the glaze firmed up and you could eat them just like regular cupcakes. These were a hit with my bro and husband and I enjoyed them too. If you don't like the flavor of sunflower seeds, you could substitute (part of) them for your favorite nuts. Their flavor however is far milder if you have the patience to allow them to cool and set properly.

I like sunflower seeds, for many reasons. They are an excellent source of calcium and other nutrients, they are cheap and the taste is nice. This recipe was improvised on the spot when I had my brother come over to visit us and wanted to have something nice for the coffee table. I soon discovered that we were out of almost everything, the only nuts we had were a handful of pecans and we were completely out of honey. So I kind of just got the idea of using our last 2 carrots for something but doubted it would mount to anything good. This recipe really surprised me, especially considering I had no idea what I was doing when I started throwing things in the food processor :)

Tuna steak pasta with pesto and cheesy red pepper sauce

2009-10-18T11:16:00.007+03:00

Everything else is raw, except the tuna steak slightly seared. This is a quick and easy recipe packed with flavor. I try to make a slightly fancier meal for us at least once a week, set the table especially nice and light candles. It's a good way for couples like us with a small baby to enjoy a romantic dinner together. Let the baby play by him/herself for a little while (in sight of course!) and take the time to really talk about something else than baby poop :) Here's what's cookin':

For the pasta:

50:50 ratio of fresh parsnips and sweet potatoes

Spiralize peeled veggies into linguine/tagliatelle shape. Dehydrate for a little while, mostly just to get a little tenderness and warmth into the dish. I had them in 110F for as long as it took to make the sauces.

Creamy cheesy red pepper sauce:

1/2 C soaked cashews (30min-1h)

1/2 fresh red bell pepper

Cold-pressed olive oil

Himalayan salt, freshly ground black pepper

Paprika-spice/mild chili powder

Blend cashews and chopped bell pepper, add olive oil until desired consistency and spice up. This is not supposed to be hot and spicy, but rather have a subtle spicy undertone. The sauce gets sort of a mac and cheese type flavor.

Traditional but raw pesto:

1 huge bunch basil

3 tbsp pine nuts

1 clove garlic

1 tbsp nutritional yeast

extra virgin olive oil

Himalayan salt, freshly ground black pepper

Blend and add olive oil until you get the consistency of regular pesto.

Seared tuna steak slices:

2 tuna steaks

2 large cloves garlic

peel of half a lemon

olive oil

Himalayn salt, lots of freshly ground black pepper

Drizzle some olive oil on a frying pan, grate garlic and lemon peel and combine with oil.

Salt and pepper your tuna steaks on both sides, sear on pan until cooked on all sides but raw (pink color) on the inside. Do not cook through (will dry and lose flavor) or brown to create carcinogens. If you have sashimi-grade tuna (i.e. for a fact know that there are no parasites), you could also just slice it thinly and mix it in raw if you like. You can eat the tuna as raw as you like and dare.

Slice up the tuna as thin as possible, combine pasta with cheese sauce. Gently mix tuna slices with pasta, pour a little pesto on top. You could also just mix the pesto sauce right in, that has it's charm as well. If you don't eat fish, I recommend having just the pasta with cheese sauce and enjoying it like mac and cheese.

Coconut encrusted chicken breast on a bed of thai-marinated cauliflower

2009-10-13T19:11:00.009+03:00

Marinated cauliflower:
1/2 large head cauliflower
batch thai-marinade

Grate or finely chop cauliflower to a rice-like consistency. Stir to coat and allow to marinate for at least an hour in the fridge.

Thai-inspired marinade:
1 roughly inch-by-inch cube of grated ginger
1-3 cloves garlic
1/4 C soaked, unhulled sesame seeds
juice of one lime
2 tbsp coconut oil
perilla (purple mint) & flat-leaf parsley leaves
fresh red chili pepper
Himalayan salt & pepper
(water)

Blend smooth in a blender.

Coconut encrusted chicken breast
2 as fresh and organic chicken breasts you can get
lime juice
coconut oil
raw organic honey
Himalayan salt & pepper
chili
meat of half a coconut

Marinate chicken breasts for as long as you can in lime juice, organic coconut oil, honey, salt & pepper. Fry on a non-stick frying pan only until just done, you don't want chewy overdone chicken or black burned meat with carcinogens. "Grind" coconut meat with chili (fresh or dried), salt & pepper into a coarse mixture. Take the chicken off the heat and coat with grated and spiced coconut. Serve on top of thai-cauliflower and fresh vegetables.

This is a wonderful spicy meal for someone who still eats meat, but prefers majority of their veggies raw. If you are 100% raw, feel free to accompany the thai-"rice" with a raw burger or for example stuffed red pepper. A vegan could use the chicken marinade to marinate tofu. As with most of my recipes, they are meant to inspire your own culinary aspirations, not to tell you to eat exactly what I eat.

I've written about this a couple times, but I thought it may be a good idea to summarize. With my knowledge of nutrition I cannot recommend an unsupplemented, exclusively raw vegan diet. If you are ethically opposed to meat products, that is perfectly understandable and a respectable principle. It does not however mean that you don't need vitamin B12 and protein like the rest of us. So, make sure you are getting enough protein from your diet and regularly consume a good-quality B12 supplement. I personally believe that the best diet is one which is high in variety, consisting of mostly fresh and organic food. Raw food is high in enzymes that aid digestion and absorption of nutrients, so try to take in most of your food (80%) uncooked.

This is a quick list of what to eat and what not to eat:

Yes, often:
Fresh, wild caught fish (vary the species you eat)
Sprouted quinoa, soaked millet and buckwheat
Cold-pressed, organic oils (coconut, olive, hemp..)
Dark leafy greens
Sprouted legumes (chick peas, adzuki beans, peas, mung,lentils)
Seeds (sesame, chia, hemp, sunflower, pumpkin)
Raw organic honey (high in enzymes, tolerates heat well!)
Avocado, ruby grapefruit, pomegranate, lime, lemon
Sea vegetables
Dried fruit (especially figs and dates for calcium and vitamins, help with acid/base balance)
Berries (goji, blueberry, sea buckthorn, mulberry etc)
Nuts (cashews, walnuts, brazil, pine nuts, almonds, hazelnuts)
Fresh herbs (especially flat-leaf parsley is packed with vitamin C, iron and antioxidants)
Turmeric

In moderation:
Raw cacao (high in caffeine, possibly other harmful side effects -> use mostly carob)
Soy sauce, even nama shoyu (high in sodium)
Salt
Raw cane juice/sugar, agave (just because it's raw doesn't mean it's healthy)
Red meat, pork (avoid if possible or buy organic)
Wine
Butter (if needed, buy pure & organic)
Soy products (if consumed always buy organic and non-GMO)
Coffee
Cooked veggies (favor steaming over other cooking methods)

No:
Dairy (casein, lactose)
Refined white sugar
White flour
Any additives, preservatives (especially ANY artificial sweeteners and MSG)
Potato, white rice & pasta (deficient in nutrients, high in carbs)
Margarine & refined oils (trans fat)
Refined sugar
Table salt (chemically synthesized sodium chloride)
Bread (replace with raw crackers or organic 100% yeast-free rye bread in moderation)
Peanuts (highly common allergen, contain toxins)
Non-organic greens (high in nitrates)
Processed food

This is just a quick list, intended as a guideline. Use your own knowledge to decide what you believe is right for you. We are all individuals. If you don't understand why something is listed, feel free to ask in either Finnish or English and I'll be glad to explain further. I hope this inspires you to do your own research so that you can make informed decisions about your own nutrition. The main problem these days with food is that so many of us have just stopped caring. It is far too easy to just grab what's fast and cheap.

Do your loved ones a favor and start valuing yourself and taking care of your body. If you have children one of the most important tasks you have as a parent is to be a role model: the only way of teaching is actually showing them how to live healthy and eat right. If you have a spouse or partner, every additional year you can spend together healthy is priceless. Cleansing your diet will also help cleanse the environment. What are you waiting for?

Embark on your own journey to increased vitality and happiness, step by step. Never stop because you think you know it all already.

Chocolate hazelnut swiss roll with raspberry mint mousse

2009-10-11T19:20:00.009+03:00

Swiss roll "dough"

2 C almond pulp (from soaking and making almond milk out of 1,25 C almonds)

(1-2 tbsp finely ground hemp seeds)

3-4 tbsp coconut oil

1/2 C raw cacao powder

organic hazelnut-flavored agave (or agave+natural hazelnut extract)

4-6 dried dates, soaked for 30min

dash Himalayan salt

Blend in a food processor, taste and adjust flavor to your liking. Add enough coconut oil to make a uniform dough, it shouldn't be too wet but rather have the consistency of thick chocolate mousse. The almond pulp should be rather dry. Spread into a rectangular shape on a non-stick surface, dehydrate for a couple hours on one side and about an hour on the other. Keep an eye on it, don't let it dry and crack.

Raspberry-mint mousse:

1 C raspberries (frozen and thawed)

3/4 C cashews, soaked, rinsed and drained

juice of 1/2 lemon (I even added some lemon pulp)

coconut oil

3-6 dried dates, soaked

good fresh mint leaves, to taste

(agave if you want it sweeter)

Blend first nuts, add thawed raspberries.Then add rest of the ingredients and blend until creamy. Add only enough coconut oil to get the right texture, make sure it doesn't get too runny. If it does, add psyllium husks.

Hazelnut chocolate frosting (best frosting recipe EVER!)

1/2 C raw cacao powder

few tbsp coconut oil

hazelnut agave

couple soaked dates

Blend dates and cacao powder, then alternate adding coconut oil and agave little bit at a time until taste and texture are perfect. Right consistency is that of a chocolate syrup/sauce.

After you've dehydrated the swiss roll, spread the mousse on top and roll up. If it doens't look too pretty, covering it with delicious frosting will fix it. Decorate with crushed almonds/hazelnuts. Refrigerate before serving (couple hours for a firmer and easily sliceable texture).

I've been practically living in labs lately, so excuse me for not posting for a while. I hope this recipe helps me gain some forgiveness :)

Indian samosas with sweet apple cucumber chutney

2009-10-05T19:37:00.012+03:00

This is what I concocted for dinner tonight and couldn't resist posting right away after I saw this beautiful photo my husband took of the dish. It looked and tasted delicious, almost as if they were deep-fried. Not really though, since these are a health nut version of the traditional indian deep-fried potato treat.

The samosas: (for 4-6 people)

"Dough":

1 small head cauliflower (use only florets, about 2 C worth)

1 carrot, shredded

1 roughly chopped, small yellow onion

1 C fresh or sprouted dry green peas

3/4C dried, shredded & unsweetened coconut

1 clove garlic

piece fresh ginger

juice of 1/2 lime

3 tbsp olive oil + 2 tbsp coconut oil

garam masala, plenty of madras curry powder, chili powder, salt, pepper, pinch cloves & ground coriander

Coating: chili powder, salt, pepper

Mix all ingredients in a food processor with an S-blade until you have a (maybe slightly chunky) uniform mixture. Shape into triangles, this should make about 12 samosas (serving size is 2 per person). Sprinkle chili powder, salt & freshly ground black pepper. Dehydrate on one side for approximately 6 hours, then turn over, sprinkle with spices and continue to dehydrate for 4 more hours. For decoration, make little holes in the surface with a fork. You should get a firm but soft in the center texture.

Sweet apple cucumber chutney:

Blend:

½ orange, peeled

few dried dates, soaked

soak water

piece fresh ginger, dash salt & pepper

½ tsp ground coriander

Blend other ingredients and add soak water until you get a not too thick sauce consistency.

Mix in 1 C tart, diced apple and 1 C cucumber with the ginger-orange sauce. Check seasoning, add more salt/pepper if necessary. The sauce should be a bit on the sweet side though to complement the savory spicy flavor of the samosas.

My husband really dislikes cauliflower, but neither he nor I could taste it in this dish. I probably wouldn't have even known these were raw if I wasn't told.. really delicious, definitely something I will make next time I am hosting a party. These could easily be made much smaller and served as finger food even for someone who is not used to raw cuisine. A must for someone like me, who loves spicy food and misses the flavor of baked savory dishes.

Linguine con spinaci

2009-10-05T13:14:00.004+03:00

Raw pasta doesn't always have to be made of zucchini, and a raw non-dairy pasta sauce does not necessarily need to be a tomato marinara. The sauce can also be creamy and rich without nuts. This is how:

Butternut squash & yam linguine
50:50 yam and butternut squash, peeled
olive oil, thyme, salt, pepper, pinch of nutmeg

Spiralize the veggies to make thin linguine "pasta". Drizzle on olive oil, season and taste if you need to add more spices. I dehydrated these for an hour to soften them up nicely and allow them to marinate, but I thought they were tasty even before that.

Hemp spinach pesto sauce
a little less than ½ C hemp seeds, finely ground (about 1 dl)
roughly 3/4 C water
3 ounces of frozen spinach (more if using fresh)
1,5 tbsp nutritional yeast (optional for cheesier flavor)
small clove garlic
Himalayan salt, freshly ground black pepper
handful of fresh basil
½ ripe avocado
lemon juice, dash honey
(pine nuts)

If you can't find already ground hemp seeds, try to grind them yourself. The unhulled seeds have a thick and hard shell that most blenders (unless you're lucky and own a VitaMix) can't grind into a powder. I know mine can't, so I buy the powder ready. Hulled hemp seeds would lend to a different, possibly better flavor and texture, but are way too expensive here. First make hemp cream: blend with high speed a 1:1 ratio of hemp seeds and water. Filter through a nutmilk bag or cheesecloth if you prefer a smoother texture. Add avocado, spinach and other ingredients. Taste and add water if sauce is too thick.

Although the picture shows the sauce on top the pasta, we both mixed them up and it was way tastier that way. I did not bother to strain the hemp cream, because we enjoy the flavor of hemp seeds. If they are new to you or you don't like to taste them use hulled seeds or filter the cream.
The sauce can be warmed up quickly if desired.

Raw romaine burritos with coriander guacamole, & marinated garbanzo beans

2009-09-30T18:39:00.008+03:00

First of all, I'd like to thank everyone for reading my blog and taking the time to write encouraging and inspiring comments. My greatest hopes for this blog is to get people interested in their own nutrition and making informed choices about their diets. It is so very important because the way we eat has a profound effect on our quality of life. Clearly, it is worth to do some of your own research to make sure you are providing your body with everything it needs.

Here's another spin on the all-time favorite, quick raw dinner. Lettuce wraps, again! This time with romaine leaves, coriander guacamole & marinated garbanzo beans.

Coriander guacamole
2 avocados
juice of half a lime
himalayan salt, pepper, ground coriander, fresh finely chopped chili to taste
(crushed garlic cloves)

Mash avocados but leave in tasty chunks. Add spices according to taste.

Marinated garbanzo beans
sprouted garbanzo beans
coconut oil
chili powder
himalayan salt, pepper, ground coriander, dried thyme

Mix all marinade ingredients and pour over whole, sprouted chick peas.

Sauteed coconut chili onion rings
2 onions, sliced into thin rings
coconut oil
2 cloves garlic
1 inch or so of fresh red chili
himalayan salt, pepper

Heat oil, sliced garlic cloves and chopped chili in a frying pan. Add onion rings, salt & pepper. Saute until desired softness.

Other fillings: tomato, zucchini, carrot, calamata olives, fenugreek sprouts

Feel free to omit the sauteed onion if you are on a strictly raw diet. If you aren't, I recommend it for the spicy depth of flavor it brings to this dish. This recipe is more intended to inspire your own culinary imagination than provide a strict recipe. So choose your own toppings and use your favorite spices. Roll in large romaine leaves like you would a traditional burrito. Be creative!

Raw mini pizza with pesto and more B12-talk

2009-09-29T15:57:00.005+03:00

The crust:
1 C buckwheat
½ C hemp seeds
1 C sprouted garbanzo beans (chick peas)
some tahini
olive oil, water, salt, thyme, oregano, marjoram

Grind buckwheat groats and hemp seeds into flour in a food processor. In Finland unhulled hemp seeds are cheaper and easier to find, so that is what I used and they required fine grinding. The hulled variety is tasty (nutty flavor) and more moist, so less oil/water is needed. Once the buckwheat and hemp seeds are finely ground, add beans, oil and spices. Taste and adjust flavorings. Shape into rather thin minipizzas, dehydrate on one side for a few hours and on the other for a couple more. Altogether mine where nice and crunchy (the way I like them) in little over 7 hours.

Top with your favorite marinara and pesto sauce. I posted my favorite pesto recipe earlier, and that really rocked on this pizza. Leftovers from that marinara were used on these pizzas.The toppings were rather traditional too, thinly sliced zucchini, tomatoes, organic calamata olives and orange bell pepper. I find that when making raw pizza, mini-sized is the way to go if you (like me) enjoy picking up your pizza and eating it with your hands. My pesto has such a rich cheesy flavor so for the first time I did not miss the cheese.

Now once again about vitamin B12. Some raw foodists claim that if you are on a 100% raw vegan diet you don't need to supplement this vitamin because your "extremely healthy" bowel will synthesize it's own. This is NOT true and no one should rely on this hazardously inaccurate information. Any vegan, even raw vegan, will need some source of vitamin B12 to avoid irreversible damage to brain cells. Even the so-called raw food guru, David Wolfe, has enough sense (he is one of the few with actual degrees in related fields) to admit that B12 is vital and that our inherent need for this vitamin will not be adequately met by a strictly vegan diet. Wolfe has his concerns about supplements though, which is why he eats ants and moths. So, unless you are eating insects on a regular basis (and getting regularly tested to make sure you are getting enough B12), you need to supplement or eat meat. There is no ambiguity. Maybe one day we will discover some type of plant source for this vitamin that is in the form our body needs it, but this day is not here yet. Until it is, it just is not worth the risk.

As you probably notice I am pretty passionate about this. I am very worried about many bloggers with absolutely no degree in nutrition giving out nutritional advice. Some restrict their diets to just smoothies and liquids thinking they'll get all they need from superfood powders. Did our ancestors have VitaMix blenders? Were we really built for that kind of a diet? No one knows everything about nutrition and new information becomes available to us constantly. Not only that, but we are all individuals. In my opinion, it is always best to think back and consider how we were meant to eat. What in our fridge would our counterparts thousands of years ago recognize? Natural is the key. Since our bodies clearly need B12 to function properly, it is reasonable to conclude that we are meant to consume some form of meat. So when you eat, make sure you eat a plentiful variety of foods. As fresh, unprocessed and organic as possible.
Meet your body's needs for all vitamins, minerals, fiber and other nutrients. Don't count calories.

Vitamin D can also be a problem for us living in the dark north and not consuming fortified milk products, fish or eggs. Scientists are realizing we need far more of this vitamin that was previously thought and it is key in preventing many serious diseases such as cancer, MS and osteoporosis. It plays a huge role in bone health together with calcium. Again, unless you wish to take supplements, you should consume fish, fish oils and eggs regularly.

Lime tandoori chicken with a medley of spicy vegetables

2009-09-27T10:16:00.004+03:00

Lime tandoori chicken:
2 as fresh and natural/organic chicken breasts as you can get
lime juice, coconut oil, tandoori seasoning, madras curry, salt, pepper, honey

Marinate for at least 30min, then sear on a pan. Don't burn black to avoid producing carcinogens, it's best to cook it just barely done so that the meat is still tender and moist.

Raw Indian vegetable medley:
1/2 large sweet potato, cubed
1/2 large head of cauliflower, minced
1/2 -1 C fenugreek sprouts
1 red onion, minced
bunch fresh basil, chopped finely
finely grated garlic
fresh red chili pepper, minced, to taste
coconut oil, tandoori seasoning, madras curry, salt, pepper, honey, lime juice

Chop, mix and season. Remember to taste and adjust the spices to your liking. Warm in 110F until vegetables soften and marinate thoroughly. I sauteed my red onion and garlic quickly in coconut oil because it is better for my baby's tummy if I steer away from too much raw onions and garlic :)

I've said this a few times in my earlier posts, but I think it is important enough to be repeated. We ALL, not only but especially pregnant and lactating women, need vitamin B12. So far, there is no unanimous scientific consensus of a reliable vegetable source for this crucial vitamin. Deficit of this vital nutrient causes detrimental and irreversible side affects, it destroys your brain cells and it could cause havoc in your body before you even know it. A key to a healthy diet is variety, you need more than just vegetables, some nuts and raw chocolate. Dairy is by no means necessary, but it is a good idea to calculate that you are indeed getting enough calcium. There are excellent vegan sources - unhulled sesame seeds, dried figs and broccoli for example. But these need to be consumed regularly. If you are not on B12 supplements, a few servings of your choice of meat and/or fish are necessary. Eggs are not a reliable source of this vitamin. You also need to make sure you are getting enough of iron and iodide. Folic acid is absolutely essential for all women, fresh ruby grapefruit is an excellent source of this. Be cautious about your daily sodium intake - many raw recipes use quite a bit of salt or nama shoyu. Even though we use "good" salt, it does not mean it doesn't contain sodium which will be harmful if consumed in excess. Especially soy sauce is packed with sodium, so it is not a good idea to marinate in it (at least not too often).

Moral of this story is, if you suspect that you might not be getting adequate levels of certain nutrients, see your physician and get tested. Do not take chances with this. Eating as much raw and unprocessed food is natural and good for you, but even so you must be careful that you consume a variety of different foods and are getting all necessary nutrients.

Sweet potato fettuccine with marinara & pesto sauce

2009-09-25T19:12:00.009+03:00

Sweet potato fettuccine:
1 large sweet potato
extra virgin olive oil
rosemary, Himalayan salt

Spiralize or "peel" off fettuccine strips from your peeled sweet potato. Stir in oil and spices, dehydrate/warm in 110 F until preferred texture. These are good unwarmed too, but the short dehydration will make them more tender.

Traditional but raw pesto:
1 huge bunch basil
3 tbsp pine nuts
1 clove garlic
1 tbsp nutritional yeast
extra virgin olive oil
himalayan salt, freshly ground black pepper

Blend until smooth in a high-speed blender, add oil until desired consistency.

Raw marinara:
5 fresh tomatoes
5-8 soaked, sun dried tomatoes
1 tsp balsamic vinegar (red)
4 dried dates
thyme, rosemary, black pepper, salt, oregano, basil

Use fresh or dried herbs. Blend all in a blender/food processor. Taste and adjust seasoning.

You can warm up the sauce(s) (no higher than 115 F / 46 C!) if you want. As you can see from the pic, I do not own a fancy spiralizer/mandolin, but had to use just a regular potato peeler. Hence my pasta was probably not the most visually appealing.. If anyone reading this knows where I could get a gadget for making raw vegetable pasta from Finland, please let me know!

I wish I had the time to do more "educating", but for the time being because of my time constraints I only have time to post recipes. One day soon I'll take the time to post about baby food, because as we all know, our habits of eating are formed already in early childhood and that a right, wholesome diet is essential for health and proper growth. Speaking of which, I was really shocked to see this one mom at the supermarket today. She had four kids bouncing and screaming all over the place. Aside the horrendous groceries she was buying for the family (meat balls, sugary kids yogurts, puddings, marinated pork etc), what really bothered me was how she shouted to her kids "If you don't start behaving right now, I won't take you to Mc DONALD's!". It just makes me so sad to see small kids (2-6 years or even less) eating huge hamburgers, fries and drinking sodas. Why are most family restaurants fast food joints anyway? Why are the kids portions in most restaurants always fries, pasta, meatballs, sausages or something similar? Let's hope in time eating out could be fun even for us more health-conscious people and families.

Tandoori veggie burgers, mashed parsnips & live ketchup

2009-09-23T19:19:00.008+03:00

I might be the only one, but I have really been put off by most raw loafs/patties/burgers. My pallet does not agree with nutty loafs, they just do not taste right to me. Just the combination of nuts and salty seasoning is bizarre in my mind. I have never enjoyed actual meaty burgers either, so that is not what I was missing in living cuisine. What I've really been craving is a truly healthy way of enjoying falafel! So, this is how I adapted that idea into a recipe:

Tandoori veggie burgers (nut free!)
1 C sprouted green peas
1/2 C sprouted garbanzo beans
1/4C sesame seeds
2 tbsp coconut oil, 1 tbsp olive oil, honey
1/2 juice of a lemon
fresh red chili pepper to taste
organic curry, salt, ground black pepper, tandoori seasoning, chives (dried or fresh)

The legumes should not have too long sprouts, but they should be tender and a little baby sprout should just peek out of the bean. Blend with sesame seeds and seasonings in a food processor. Form into burgers, dehydrate. I had them in at 110 F for 4 hours on one side then 30min on the other. The texture and burst of spicy flavor was just divine. It left me and my husband wondering why we ever fried our veggie burgers since these more than exceeded in flavor the cooked kind. The best part was: these don't taste like flour, and since the mixture is edible it is easy to get the seasoning just right! As you probably know, frying vegetarian (especially vegan) patties can be quite an ordeal because it is hard to get them to hold shape.. well, needless to say uncooking them solves that problem as well.

Live Ketchup:
1 C (about 12 pcs) soaked organic, sundried tomatoes
2 tbsp raw, unfiltered apple cider vinegar
raw honey, salt, pepper, nutmeg, cloves, garam masala, thyme, (chili!)
water

Blender.

Mashed parsnips
3 parsnips
6 tbsp olive oil/sesame oil
almond milk
tahini
nutritional yeast flakes (optional for cheesier flavor)
Himalayan salt, pepper

Puree peeled & chopped parsnips with olive oil in a food processor until smooth. Add almond milk until desired consistency. Season to taste.

Enjoy! My husband said this is his absolutely fav raw recipe :) And I have to say, these burgers really worked for me too.

Apple-almond pancake bliss

2009-09-21T20:24:00.005+03:00

My raw apple-almond pancakes:

almond pulp (leftover from making 1 quart almond milk)

2 medium apples

1/2 C shredded, unsulfured coconut

1 tbsp flax meal

4-6 dried dates

1-3 tsp cinnamon

dash nutmeg, allspice, ginger

vanilla

Blend until smooth and creamy. Shape into pancakes, dehydrate until desired consistency. Mine were in a 110 F oven for 1,5 hours.

The texture of these pancakes is pretty close to the fried kind. Combined with your favorite fresh berries and pure organic maple syrup.. it's just the perfect family breakfast.

Here's our Sunday breakfast - green smoothies (with fresh ginger!), these tasty pancakes, berries and fresh almond milk.

Fig pecan fruit salad

2009-09-18T10:13:00.003+03:00

Fig pecan fruit salad:
Fresh figs
Bananas
Apples
Chopped pecans
Drizzle of pure maple syrup, honey

Stir in maple syrup and honey and allow the fruit to marinate for a little while. Simple but so good! I just had to have some recipe pic up first on this page... hmm.

The expenses of eating healthy

2009-09-18T09:11:00.005+03:00

I started writing about this subject in my last post up until I was interrupted by my baby girl. :) Now she is having so much fun with Daddy I can spare the time for a few more words on the topic. How much more or less a healthy, pure diet will cost you of course depends highly on what you are used to eating. Yes, if you eat mostly veggies and some occasional meat but do not usually purchase organic just switching to the organic varieties will probably increase your food bills.

Like I mentioned previously, where you buy is what makes the difference. For example, the price of organic pumpkin seeds are 24 euros/ 1 kg (2lb) in my local supermarket, where as here they deliver it to my door for 6.50 euros/kg. Big difference! Instead of always buying at one place, shop around. Supermarkets are usually not the best places to get organic food. Some fruit/veggies have reasonable pricing, but often times a better variety can be found cheaper at a farmer's market or specialty stores. For those of you living in Finland in the Helsinki area, I recommend buying most of your vegetables at Hakaniemen tori (Hakaniemi market building) or for example Ruohonjuuri, which is located near Kamppi. At Hakaniemi they have a section for organic food, and especially the fresh produce (seasonal!) is very decently priced. You may also want to consider Labby farm, they will deliver to your door weekly for a small cost. Their flax seed is so inexpensive, 5 kilos for only 12 euros! Punnitse & Säästä is a good store for buying dry goods such as nuts and seeds, there you can weigh out your own quantity. Cocovishop is where I order my Chia seeds, Goji berries, organic coconut oil and shea butter (which we use as moisturizer). At my local supermarket Prisma I usually get some veggies, fruit (cheap organic bananas, oranges and even apples) and organic olive oil. As you can see, some places have better prices on certain items. To be ecological, when I order online I usually order a bigger amount at once and the same goes if we drive up to the local farms which are further away.

I know there are lost of extremely expensive superfood powders available: maca, spirulina, msm, chlorella etc etc. Don't believe it all without always researching the stuff yourself. We use some maca and spirulina in our smoothies, but I'm not too crazy about other powders available. There is also a lot of misleading info out there, like some claim that you can get vitamin B12 from
spirulina. My personal and professional (after studying a fair bit of biology, chemistry and medicine) opinion is that you cannot get this vitamin from a plant source in the form we need it. There is no reliable evidence so far to suggest we could and up until there is, EVERY vegan (no dairy, eggs or meat) and even vegetarian should make sure that they get enough of this essential vitamin. It is crucial in brain cell development and all cell growth in the body.

And don't think that if you simply cannot afford going all the way, that even small steps wouldn't work wonders. Doing these will not cost you much:

1. Stop eating margarine and refined vegetable oils! They are supposed to be heart-healthy, but even if they say no trans fats, margarine is always hardened (hydrogenated), refined vegetable oil that has the same or worse affect on your body as saturated animal fat. Not to mention all the hazardous additives. Look for cold pressed oils, which are full of the essential and good fats. If you need to, replace margarine with preservative and additive free natural/organic butter, or just omit altogether (which I recommend).

2. No more refined, white sugar. Replace with raw, organic honey. You need far less of it. If you feel like you really need to bake something and it won't work with honey, use unrefined, raw cane sugar. I would recommend keeping baking with flour, fat and sugar to a minimum altogether. There are so many delicious raw treats available, everything from cookies to cakes, pancakes, ice creams and wonderful puddings and mousses. Smoothies can be sweetened with a teaspoon of raw honey, and if you are strict vegan agave nectar can be used. Be careful when you buy agave to get the actual nectar, not just lab synthesized fructose which is at least as harmful as white sugar.

3. Stop stuffing your stomach with nutrient-deficient bulk. Most of us who can afford a computer and internet, do not need to fill up on cheap white wheat bread & potatoes. When you buy bread, if you need it, buy whole-grain and make sure it does not have additives or preservatives. Have a thin slice once in a while, not half a loaf a day or for one meal. Finns have cheap rye bread which is 100% natural and organic (Perheleipurit): only wholegrain rye, water and some salt. Not even yeast. Yeast expands in your body the same way it does in warm water in a bowl. No wonder most of us feel bloated after having bread! Most grains, especially wheat, will turn into sugars in our body. If you can, switch to raw crackers and fruit. They may be the same price or even less than organic, wholegrain bread.

This is all preaching for now, feel free to comment. Enjoy your weekends!

Strawberry Rhubarb Ice Dream

2009-09-17T22:49:00.007+03:00

Look tasty? Hope so... Other than the korvapuusti photos, this is one of the few pics I can actually take credit for. Usually I just make the food and aid with the presentation, and somehow my husband just makes art out of it. Anyway, this was a very ex tempore dish. My good friend from university was coming over out of the blue, and he isn't exactly a raw foodist. You all know the type, eats the best way they know how, but still are a long way from a naturally nourishing diet. I always want to have something to serve for my friends, but this time it was really a challenge.. to make something tasty and good for a person who usually would go for something sugary & baked (and loves dairy). Surprisingly maybe, this turned out a success! My husband was also thrilled to have this portion waiting for him on the table after a long hard day of work.

Strawberry Rhubarb Ice Dream
1 C frozen strawberries (organic guys! regular strawberries can be laden with poison)
½ C frozen rhubarb, chopped
1 C cashews
Some raw, organic honey to taste
1 tbsp coconut oil

Powder nuts, blend in strawberries, honey, coconut oil and rhubarb until texture is right (some bits of strawberry should remain). Serve immediately or freeze. Use an ice cream scoop to scoop it out and decorate with thawed strawberries & coconut flakes.

In my last post I mentioned affordability of ingredients. Since transitioning into a more natural, pure diet I've discovered that organic, healthy food doesn't cost as much as I previously thought. The key is to know where to buy and what to buy. Here are some tips:

1. Sprout, Sprout, Sprout! Organic seeds, beans and lentils are very affordable. In Finland, you can get 2 pounds (1kg) of mung beans for less than 2 euros, and all organic! Regular green peas go for 1 euro/ 1kg. They double or triple in volume too, so when you soak 1 C of beans/lentils/peas you get up to a 2-3 C yield or even more when you allow then to grow. And sprouting is simple too, I just use a huge mason jar and a cloth & hairband. I take the desired quantity of seed/legume, soak it for the necessary time (soak charts are available, you can also ask me if in doubt), rinsing every couple of hours. Then I drain the soak water and rinse once again, place the cloth (like a cheese cloth, "harsokangas" in finnish) on top of the jar and seal it with the hairband/rubber band. Then, depending on the sprout, they need to be rinsed 2-4 times a day for 1-3 days. Always drain properly and place your jar in a 45 degree angle to get all the water out so that your sprouts don't rot. Once you have a small sprout, transfer to sunlight to get the chlorophyll - green colored antioxidant that fights cancer, illness and is good for you in endless ways.

2. Buy from specialty stores! Smaller organic markets order larger quantities of organic nuts than your local supermarket. You'd be amazed how many times the prices of organic nuts there are the same or less than the regular one's at the supermarket. This is especially true when you buy out of bins and weigh your own quantity as opposed to buying ready packed.

3. Common sense: If you can't afford all organic veggies, buy the one's you usually don't peel organic. This means organic apples, strawberries, pears, carrots etc. Bananas, oranges and grapefruit aren't necessary. Buy what is in season and cheap.

Baby crying... need to go. Back tomorrow! :)

Mediterranean lettuce wraps

2009-09-17T19:51:00.004+03:00

This whole meal started as an attempt to embody four things: quick, tasty, affordable and raw. Eating ounces and ounces of nuts everyday isn't exactly cheap over here (2 pounds of most nuts costs 20 euros or more). Organic seaweed is also pricey, as well as avocados and coconuts. This meal altogether is pretty affordable, albeit still contains some nuts (cashews) but they are not necessary. Naturally, one doesn't always have hours and hours soak or dehydrate time either. Sometimes you just need a quick & satisfying meal.

My husband mentioned few days ago that he misses my tzatziki, the delicious greek meze made of greek yogurt, cucumber and spices. It used to be one of his favorite things with my homemade bread. Ok, an easy way of making vegan and dairy-free, even raw I guess, tzatziki would be to use soy yogurt. It is usually a pretty processed food, and like I've mentioned I like to keep my soy consumption to the minimum. Then there countless recipes for plant/nut yogurts made with rejuvelac, which is made of wheatberries and a no-go for my gluten-sensitive self. Thankfully Ilon Pisara posted a recipe for homemade, purely natural & naturally gluten-free & soy-free, millet yogurt.I figured I could use the millet yogurt I made last weekend.

Homemade Millet yogurt:
2 C millet rinsed over and over again
1 2/3 C filtered water

Rinse the millet grains (whole but hulled) like a dozen times, soak for 24h. Drain and blend until smooth with 1 2/3 C new water. Pour in a sterilized glass container and seal with a lid. Allow to do it's magic in room temp for 48h. Transfer to fridge, will keep for about a week. For sweeter yogurt blend with your favorite fruit and berries right before consuming. I've tried dried dates with blueberries and once banana with gooseberries.

Dairy-free, Gluten-free, Soy-free Tzatziki:
1 C plain millet yogurt
1/2 C cashews
1 C shredded english cucumber (drain excess water)
1-3 cloves garlic (we had 2 big)
2 Tbsp freshly squeezed lemon juice
2-3 Tbsp extra virgin, cold pressed olive oil
Himalayan salt, pepper (generously both)

Shred english cucumber. Powder cashews in a blender/food processor, add yogurt, cucumber and flavorings. Taste and adjust to your liking.

Mediterranean olive tapenade:
1 C mixed organic black calamata and greek green olives
1 clove garlic
4 tbsp olive oil
2 Tbsp lemon juice
2 Tbsp fresh parsley
Dried (or fresh if you have some) basil, thyme & oregano, ground black pepper

Wrap sauces and veggies in your choice of lettuce! We had (maybe not too Mediterranean) mung sprouts, zucchini, tomato, red bell pepper and used napa cabbage as the wrap because I had some at hand. This dish is so versatile and a lot of fun. And my husband, a real tzatziki fan, really loved these wraps and said it tasted just as good as the real thing =)

Btw, I have a ton of recipes to post from my quick hiatus, so keep coming back.. I'll try to make it worth your while :)

Raw sushi

2009-09-16T18:31:00.011+03:00

I've always loved sushi, but due to my gluten intolerance I can't have soy sauce (even all nama shoyu I've seen has wheat) or wasabi, and since I make a point to avoid soy also miso paste is out. We all know sushi rice is not too healthy and isn't exactly a living food. But how can I replace it, especially without gluten? I've seen people use kamut sprouts, but that again has gluten.. quinoa sprouts alone have a flavor (and texture) not really suitable for sushi. Then one day, when I was making a cauliflower thai spicy "rice" to accompany some chicken breasts (recipe coming), I got the idea of flavoring it like sushi rice and seeing if it would work in sushi rolls. And it did! Ok, texture is a bit different, but it holds together and tastes great.

Sushi "rice":
Cauliflower
Some cashews (more if you want creamier)
White sushi vinegar
Some agave/honey
Raw tahini
Himalayan salt

I "shredded" the cauliflower with my food processor (S-blade) so that it became a finely ground mixture. Then I spiced it up, tasting it afterwards to see what it needed. It's a good idea not to make this too salty, if you are dipping in salty sauces.

Soy-free dipping sauce (not vegan or strictly raw though):
Raw tahini (few heaping spoonfuls)
Thai Fish sauce, some spoonfuls (made of anchovy extract, salt & water, no additives/preservatives)
Water

Blend in a blender. I haven't tried it, but a strict vegan could replace the fish sauce with soy sauce.

Raw Tahini (new and improved!)
1 C unhulled, raw sesame seeds
1/3 C brazil nuts
Cold pressed vegetable oil
Raw & unfiltered apple cider vinegar
Raw, organic honey
Himalayan salt

Process nuts into a powder/butter. Add spices and then pour in oil until desired consistency. I usually make my tahini first, then take out some into a separate jar and add the fish sauce and water to make the dip. It helps clean the blender (gets the oil off the edges).

Remember to buy untoasted, raw & organic nori sheets! They are a bit chewier than their toasted deceased relatives, but it's pretty easy to get used to.

Then feel free to roll in all your favorite fillings. We made some with black lentil sprouts, julienned carrots and avocado. Then we had some fishier ones, with pangasius fillet slices (steamed and spiced with fresh dill, lemon juice, salt, pepper), alfalfa sprouts (home-grown), julienned zucchini and carrot. Of course you can add miso, wasabi or dip in soy sauce if you like. And trust me, after attempting to make sushi without a bamboo mat, you really do not want to go down that road.. they are pretty affordable and worth every penny. We bought ours from Hawaii, and paid like 2 dollars for it. I've seen them go for 3 euros in Finland.

Sorry for not posting for a while, our laptop was getting serviced and I just couldn't bring myself to post with my mini-acer. The screen is so tiny.. and so is my patience with it:)

Raw pancake brunch and Pizza night

2009-09-07T10:49:00.012+03:00

Pancakes for me were one thing I thought I couldn't survive without if I made the transition to raw or living foods. So naturally now that I am trying to consume as little cooked food as possible without compromising my nutritional needs (so I still eat some cooked fish/chicken) I just had to find a raw replacement for our traditional Sunday morning pancakes. Sunday represents family time for us, and a key element for quality time together is delicious food.
Raw pancakes:
2 apples
about 8 dried dates
1/2 C or less of honey
1 tbsp vanilla extract (organic and alcohol-free)
2-3 tsp of cinnamon (we love it, I think I used even more)
2 tbsp ground flax seeds
little bit of coconut oil (1/4 C or less)
1 C buckwheat groats (whole grains)
1/4 C shredded, unsweetened coconut

Grind the buckwheat in food processor, set a side in a bowl and combine with coconut flakes. In a food processor fitted with an S-blade, blend together chopped apples (organic don't have to peel), dates, flax and spices. Taste, add vanilla/cinnamon or even a pinch of salt if you desire. Scrape the mixture out and combine with buckwheat and coconut by hand. You should have a non-sticky, somewhat dry but well blended batter. Take small dollops of dough into your hands and shape onto a non-stick sheet. I used a spoon to smooth out the surface of my pancakes, did not even stick. The above picture shows the pancakes before dehydration. I made them the night before, and dehydrated them for about 6 hours on one side and then 4 on the other below 115F. Make sure you don't dry yours out completely!

I served my pancakes with organic pure maple syrup, vanilla-strawberry purée (home-grown strawberries, vanilla extract, drizzle of honey) and sliced Finnish green apples.

Raw pizza crust
1C buckwheat groats, soaked overnight
1/2 C sunflower seeds
fresh garlic
couple stalks celery
some sundried tomatoes & capers
fresh thyme, basil
Himalayan salt & pepper
cold pressed olive oil

Soak buckwheat, drain soak water. In a food processor (S-blade) , give the groats some whirls until they form a paste. Add sunflower seeds, then the rest of ingredients. Taste your dough, add spices until you like the flavor. Spread evenly on a sheet, dehydrate about 9 hours total, flip half way.

Before dehydration:

After flipping:

Top with your favorite tomato sauce and toppings. We had zucchini, mushrooms, red onion and fresh basil. I poured a touch of olive oil, Himalayan salt & ground black pepper and dried oregano on top and some soaked unhulled sesame seeds and continued to dehydrate for about an hour before eating. It was yummy.

P.S. If you are wondering why I think I need seafood and poultry, it is because of my history of anemia and the fact that I am breastfeeding my 9-month-old :)

Flu fighter smoothie and some thoughts

2009-09-05T15:15:00.009+03:00

A while back I discovered collard greens in smoothies, and have been tossing them in frequently ever since. The taste is great, does not overwhelm the smoothie even in large quantities. Just like most dark leafy greens, collards are loaded with vitamin C and essential minerals. They are also reputed to contain anti-cancer properties (scientists suggest diinfolylmethane and sulforaphane). According to this source:

"Some of these compounds [found in collards and kale] enhance antioxidant and detoxification effects in the body. Others inhibit tumor growth; some block cancer causing compounds, and some prevent the formation of carcinogens. The American Cancer Society recommends that Americans increase their intake of kale, cabbage, and other brassicas. It has also been reported that compounds in brassicas can protect the eyes against macular degeneration."

Diindolylmethane has also been attributed anti-viral and anti-bacterial.

Another ingredient in this power smoothie is grapefruit, widely recognized for its high fiber, vitamin C and potassium content. The ruby one, which I always buy, has the important phytochemical lycopene along with plenty of antioxidants. Here are some potential health effects of consuming grapefruit:

"In humans, drinking three 6-ounce glasses of grapefruit juice a day was shown to reduce the activity of an enzyme that activates cancer-causing chemicals found in tobacco smoke. In rats whose colons were injected with carcinogens, grapefruit and its isolated active compounds (apigenin, hesperidin, limonin, naringin, naringenin, nobiletin) not only increased the suicide (apoptosis) of cancer cells, but also the production of normal colon cells."

Even if that isn't true in humans, it is still yummy and packed with nutrients. But remember to ask your doctor first if you are on some medication and suddenly start consuming plenty of grapefruit.

More and more health nuts are raving about parsley and it's immense array of health benefits - and for a good reason. Parsley is packed with vitamin C & A, iron and necessary minerals. For women especially, the folate and calcium are very imporant. Do your own research and start by reading this.

Flu fighter smoothie (~3 large glasses):

1 large ruby red grapefruit (only take the outer peel off, don't separate the "meat" because you'll lose fiber, remove all seeds)

2 apples (we had fresh, green and nicely tart Finnish apples)

1 banana

2 tsp maca-powder

sesame seeds

parsley

collard greens

raw, organic honey

I find that although I am accustomed to green smoothies, I can still cram way more greens into this smoothie (both parsley and collards), when I add just a little honey and a banana. Go crazy with the green, add as much as your taste allows. The green smoothie is meant to be enjoyed, not chugged down quickly while holding your nose and trying not to vomit. :)

Green smoothies really are the perfect starter to the day. I used to have oatmeal every morning, but though it did keep the hunger away as long as the smoothie does, it did not have the same "pick-me-up" factor. It must be all those vitamins.

I've just started this blog and it is impossible to know yet what this will lead to. It seems like my diet is different every week, often times I find something new and amazing but sometimes I come to realize that something I have been eating quite a bit is not actually right for me. And that's the thing really, you need to be tuned to your own body and listen to it. What's good for someone else, may not be good for you.

Here are some products I make a point to avoid in my diet:

1. All dairy - When I found out I was severely lactose-intolerant, I took it as a sign that milk is just not for me. The casein is also harmful in so many ways that I wouldn't give my daughter any dairy even if she could tolerate the lactose.

2. All soy - I used to consume quite a bit of soy, as I figured just as long as it is organic and preferably fermented, it is ok (tofu, wheat-free soy sauce, soyoghurt). Now I'm not even using nama shouy, because I'm worried about how it may affect my hormone levels.

3. Oat, barley, kamut, spelt, wheat and rye - Wheat or barley grass I am growing, but am not sure if it agrees with me yet (gluten sensitivity).

4. All refined oils & sugars - I think you all know why.

5. Peanuts - not only are they bad for the acid-base balance in your body, but they also contain toxins. I believe more people are having adverse reactions to them than they may realize.

6. Any food additives - easily avoided when you purchase organic and stay clear from processed food.

7. All unnecessary medication - antibiotics, hormonal birth control, acetaminophen or ibuprofen for any minor ache or just out of habit

Don't worry, I won't be flooding the server with constant posts all the time. Courses reassume next Monday and I begin working on my master's thesis soon. Some people may consider me strange, but science is such a source of gradification for me and lacking a better term.. just makes me happy. It is thrilling to actual feel like you are making a difference when you reach important conclusions in your research. Not only that, but I get to study young children, which naturally is so much fun. I'm fortunate to be able to say that I truly am passionate about my work and studies. Not everyone is lucky enough to say that they love what they do for a living.

Raw fajita feast: Mexico meets Italy

2009-09-04T19:47:00.011+03:00

I can't believe I'm posting AGAIN today. This has started out sort of as a hobby for both me and my husband - I get a kick out of preparing the food and he enjoys photographing. Naturally, we both enjoy eating the food. I want to share my knowledge (albeit still limited, there is so much to learn!) and show people, that eating healthy can be fun, tasty and full of variety. Raw food doesn't mean an endless array of salads, cold soups and smoothies! There is really no limit to what can be accomplished without killing the nutrients and enzymes that are so vital for our digestion and overall well-being.

The Italian-style tortillas:
1 C flax meal
½ C sunflower seeds
few sundried tomatoes + one fresh one
1 red bell pepper
some good, cold pressed olive oil
some sprigs of fresh thyme and at least a handful of fresh basil
Himalayan salt & pepper

Blend all and pat into thin round shells on a non-stick or Teflex sheet. Dehydrate until desired consistency, longer for tacos and shorter for softer tortillas. We left them fairly soft, roughly 2-3 hours in less than 110F. The idea is loosely based on the crackers Yaelian made in her blog.

Perilla guacamole:
1 soft, lusciously ripe avocado
handful of perilla (purple mint)
juice of ½ lemon
1 clove garlic
Himalayan salt & freshly ground black pepper, cayanne powder (or fresh chili!)

Blend in a blender but leave some chunks. Alternatively crush with a spoon or fork.

Beans:
Sprouted aduki/adzuki (which??) beans
Lemon juice
Himalayan salt & ground black pepper

Other toppings:
Mango cubes, Red bell pepper cubes, Half-moon shaped zucchini, thinly sliced red onion rings (which I forgot..)

Oh-boy, were these good or what! Ok, shouldn't brag... Let's just say that in our opinion, these were pretty darn tasty. Feel free to play around with the recipe, add your own twists and remember to enjoy! Finger food can be so much fun.

Raw "korvapuusti"

2009-09-04T15:10:00.012+03:00

The finnish famous baked cinnamon bun, the korvapuusti is an ear-shaped bun bursting of flavors of cinnamon, cardamom and sometimes even saffron and raisins. The dough is traditionally a yeast dough, laden with sugar, butter, milk and bleached wheat flour. This dough is then rolled out, spread with butter, cinnamon and more sugar, rolled up and cut and shaped.

It is often sprinkled with almond slices and/or sugar before going in the oven.

Although I'm not accustomed and not usually enjoy traditional finnish foods, the korvapuusti is one exception. For years I've been making my own version, which I thought was healthier, with whole wheat flour, raw cane sugar/fructose, vegetable oil. Well, now I know better:

Raw "Korvapuusti" (13 pcs):

The dough:

Roughly two cups almond pulp (left over from making almond milk)

1C flax meal (buy ground or grind yourself)

1C soft, dried, pitted dates

1/8C (filtered) water

1/4C coconut oil

Cardamom, garam masala, salt, cinnamon to taste

I used a food processor fitted with an S-blade. First I blended the dates with water separately, then added other ingredients. Use common sense with the consistency, if it seems too dry add water/coconut oil, if it is too wet add nuts/flax meal. Roll out on a non-stick surface. I was able to do this with a regular, wet wooden rolling pin. You might want to put another non-stick or teflex sheet on top to get it uniformly thick. I dehydrated my dough for less than an hour before spreading the filling at around 100 F, it might not be necessary.

Filling:

1C dates

1/2 C raisins

1 tbsp cinnamon

1/4C water

1/2 brazil nuts (if you have time, soak and dehydrate)

Blend until consistency is suitable for spreading on the "dough". Then simply spread evenly and roll up.

Cut into 13 (or so) pieces, and flatten them with a knife from the center (on top).

Fix the shape if necessarily, sprinkle with coconut. Store for a day or two in the fridge, if you want them to keep longer freeze.

I guess these are mostly meant for Christmas, but if you enjoy the aromatic spices cinnamon and cardamom, these make a wonderful addition to a healthier "coffee table".

Edit: These taste even better after staying overnight in the fridge! I had the hardest time limiting myself to just one.

Creamy tomato soup, dressed up simple salad, coconut-chive steamed salmon

2009-09-04T09:29:00.016+03:00

Yesterday night we had a simple but flavorful meal. The soup was improvised on spot, and I was amazed how delicious and creamy it was without any dairy, nuts or avocados. Here's what went into my blender:

Creamy tomato soup for 3
½ Zucchini + some cucumber (depending on how thick you like your soup)
4-5dl raw tomato juice (buy or make your own)
5-6 sundried tomatoes (at least)
1 small red onion
1-3 cloves of garlic (I put all three, my husband loves garlic)
few heaping tablespoonfuls of raw tahini
couple tablespoons of cold pressed olive oil
1-2 tsp raw & unfiltered apple cider vinegar
a fair bit of fresh basil
Himalayan salt & pepper

You may want to cut up the zucchini, onions and cucumber before they go into the blender. The tahini is what makes this soup so delectably creamy. I made my tahini myself, I'm not even sure I could find raw organic tahini anywhere in Finland. Or how much it would cost if it was sold somewhere.

Raw Tahini:
1C raw, unsoaked, unhulled sesame seeds
Himalayan salt to taste
1-2 tsp raw honey
juice of ½ lemon
cold pressed oil (sesame or vegetable) until desired consistency is reached

First blend the sesame seeds alone until they become like a powder. A coffee grinder may also do the trick. Then blend in honey and lemon juice. Finally while the blender is running add oil one drop at a time and stop when the sesame seed butter has reached desired texture.

Simple Salad:
Iceberg
Tomato
Orange
Cucumber
Dark leafy green such as lollo rosso

Lemon poppyseed dressing
1-2 tbsp poppy seeds
juice of ½ lemon
cold pressed vegetable oil
Himalayan salt & pepper

It's amazing how a tasty dressing can work magic even with the most basic salad.

This salmon recipe is of course not raw, but if you are like me and are concerned about your intake of B12 this is a way to add it to your dieth in a healthy way. Needless to say, the flavor of well-prepared salmon... it just happens to be one of my favorites.

Steamed coconut-chive salmon:
As fresh, wildcaught pure salmon you can get
Cold pressed, organic coconut oil
Chives
Himalayan salt & pepper

The idea is to first quickly steam the salmon (don't overcook, leave it juicy!), and then combine with some coconut oil, chopped chives and season it the way you like it. I buy my salmon fresh and whole, chop it up and stick it in the freezer. The head and bones I use to make my own fish broth.

Again, to emphasize what I wrote in the first post: this blog is about eating healthy and balanced, not necessarily 100% raw. My goal is to eat a versatile enough diet that there is no need for supplements.

Perilla banana smoothie

2009-09-04T08:56:00.005+03:00

Perilla, purple mint, is an interesting herb I have to admit I had never heard of before. The smell was intoxicatingly good, and I suspected it would be tasty in a smoothie because of the delicious minty aroma. I also figured that since the color is so intensely purple, it must have plenty of antioxidants and vitamins. Hence I decided to read up on it, and found out it is most known for its anti-inflammatory properties. Yay! Especially since I changed my diet in hopes of improving my notoriously bad immune system that kept me in and out of hospitals with serious infections. So far, skipping the gluten and lactose combined with increasing my intake of raw food while no longer consuming any processed food seems to work like a charm.

Here's the recipe for this tasty, mildly minty smoothie I concocted this morning:

Perilla banana smoothie for two:

2 bananas
1 large orange
1 apple
handful or two of romaine
small handful of perilla
sesame seeds
maca powder
(dash of honey)

If this won't cheer up your morning nothing will! Isn't it much easier to smile throughout the day when you can feel that you are nourishing your body just right? I'll be back later to post our yesterday's dinner, creamy tomato soup, salad with poppyseed dressing and coconut-chive steamed salmon.

Plant image source: http://www.plantoftheweek.org/image/perilla2.jpg

Balsamic portobello steaks with marinated vegetables

2009-09-02T19:33:00.009+03:00

I couldn't pass up a box of huge and gorgeous portobellos, even though they were fairly pricey.
They are served with a side of basil-marinated, sesame seed encrusted vegetables. The recipe serves two hungry people, with some possible leftovers.

For the portobellos:

5 Whole portobello mushrooms
Equal parts good organic balsamic vinegar (no chemicals!) and organic cold pressed olive oil
Few teaspoons of lemon juice
Rosemary (fresh or dried)
Himalayan salt & freshly ground black pepper
as many crushed garlic cloves as you like

Coat each mushroom well, allow to marinate for 15-30min. Place in 115 F (46 C) and dehydrate for as long as you want. Mine were in for an hour.

For the veggies:

1 Red Bell pepper
1 Red onion
Few handfuls of long green beans
Few handfuls of zucchini
Fresh basil leaves to taste
Handful of soaked sesame seeds (I only had an hour to soak mine)
Coconut oil
Himalayan salt & pepper
Leftover portobello marinade

Mix well and warm up in the oven under 115F or just allow to marinate in room temp until mushrooms are "done". Enjoy your steak dinner! :)

I realize some raw people don't consider balsamic vinegar to be truly raw, so if you feel strongly about this you could substitute a raw vinegar for it. Or just add more lemon juice.

There's a first time for everything

2009-09-02T14:22:00.000+03:00

It's been a while since I first discovered blogs and have been a frequent reader of many interesting ones for quite some time now. Ever since I began reading them regularly, the thought of starting one of my own has gone through my head. So much so, that I finally just had to sign up. Mostly I've been interested in food blogs, but lately solely in ones that write about raw foods. Now I think I've reached a point on my raw food journey, that I'm ready to share my own ideas and recipes with others.

I'm not quite sure where this is going, but right now I (nor the rest of the family) am not 100% raw. I feel like we will never go to the full extreme, but then again a while back I could have sworn we wouldn't go this far. The importance of vitamin B12 and my unwillingness to go on supplements means we still consume fish, other seafood and some eggs. I don't object to chicken or turkey either, if it were possible to buy some organic and free-range. Unfortunately, living in Finland, these are not too readily available. I'm gluten-sensitive and lactose-intolerant, which is reflected in the way I (un-)cook. As much as I dislike labeling and find that my diet doesn't quite fit in any box, maybe someone may like to call this way of eating non-dairy-gluten-free-almost-raw-pesco-ovo-vegetarian. Lovely, huh?

Anyhow, I soon hope to fill this blog with beautiful (I'll try!) photos of my own original recipes and versions of pre-existing ones. Feel free to comment and speak your mind, either in finnish or english. As a matter of fact, even german and swedish will do if you don't expect me to reply flawlessly.