Nut-seed pâtés...

I pretty much always have a couple of pâtés on hand, as they are super easy, tasty and very versatile both as a snack or part of many main dishes.  You can make them in a variety of flavors with a variety of fresh ingredients, and they keep well in the frig up to a week.  I usually have an almond pâté and/or a hemp seed pâté in the frig at all times.

Pâtés go great with flax crackers or used as dip with veggie slices.  One of my favorite things to do is use them in salads.  I'll toss mixed greens or massaged kale with a variety of veggies and a nut-seed pâté for a very filling, nutritionally balanced and delicious meal on its own.  Pâtés can also be used as the filling for chile rellenos or enchiladas or stuffed in mushrooms or used in nori wraps or sandwiches.

You can easily satisfy cravings with pâtés by changing the veggies and spices you use.  Depending on my mood, I'll make a spicy southwestern chile pâté, a thai curry pâté, a mediterranean inspired pâté, a ginger miso pâté when I'm craving asian flavors, etc.  Get creative.  Start by using ingredients in combinations you know you love and then be adventurous and venture out to try new ones too.  It's tough to mess up pâtés, you can always add more of something to balance out the flavor if you go overboard.  The trick is to add slowly and taste as you go, adjusting accordingly.  Remember that flavors continue to mingle after a day or two in the frig, and that's often when your pâté tastes its best.  Remember too, raw foods vary in their flavor and consistency.  So sometimes your chipotle or sundried tomato or fresh herbs and veggies will be more spicy or flavorful than other times.  Allow for these variations, and welcome them as part of the joy and adventure of raw cooking.  Also seek out veggies grown locally and in season to maximize the flavor and nutrition of your food.   
 
I tend to use hemp seeds and almonds the most for pâtés.  I also regularly rotate pumpkin seed, sesame seed, and sunflower seed pâtés too.  I very occasionally make a macadamia nut or walnut pâté.  In general, I think seeds have a lighter, more energetic quality to them and pack a little more nutritional bang for the buck.  Aside from almonds which I use in heavy rotation, I tend to use seeds more for daily eating and nuts more for desserts because they provide a texture, consistency, and richness you can't really achieve with seeds.  For pâtés, feel free to mix and match nuts and seeds in a single recipe (almonds and pumpkin or sunflower seeds go really well together) or substitute your favorite nut or seed instead of the ones I use.

Hemp seeds are one of the most nutritious foods on the planet and one of the best plant based sources of protein.  Hemp seeds contain all essential amino acids and essential fatty acids necessary for healthy life.  The protein in hemp is complete, balanced and easily digestible.  Only spirulina and other forms of blue-green algae like marine phytoplankton exceed hemp's protein content, quality, and digestibility.  The nutritional content in hemp supports healthy brain and liver function, rapid recovery and regeneration from stress/trauma/exercise, building muscle and strong bones, and balancing blood sugar.  Hemp is a rich source of phosphorous, potassium, magnesium, sulfur, calcium, iron, manganese, zinc, lithium, iodine, and other essential minerals.

Almonds are arguably the most nutrient nut on the planet.  They are definitely my favorite.  They are nutrient and mineral dense, particularly rich in vitamin E, zinc, calcium, iron, phosphorus, potassium, and magnesium.  They are also high in protein, fiber, and essential fatty acids.  They are incredibly versatile and suitable for all kinds of savory and sweet raw food recipes.  Always soak almonds for at least 6-8 hours, preferably 12 hours in order to release the enzyme inhibitors.  Rinse and recover almonds with filtered water at least twice during the soak time.  Never use the soak water in your food prep, and always do a final rinse before eating.  For all pâté recipes, you can simply use the wet almonds immediately after soaking and final rinsing, no need dehydrate.           

Sundried tomato basil hemp seed pâté
3 cups hemp seeds
1/3 cup sundried tomatoes, soaked
1/3 cup packed fresh basil
1 or 2 cloves of garlic
2 T lemon juice
2 T Vega EFA oil*
~1/4 cup + 2 T sundried tomato soak water

Lemon dill almond pâté
2 cups soaked almonds
1/3 cup packed fresh dill
1/4 cup + 1 T lemon juice
1 or 2 cloves of garlic
1 T Vega EFA oil
water as needed

*Vega EFA oil is a high quality oil with omega-3, 6, and 9 fatty acids. 
You can substitute an equal measurement of olive oil in these recipes.


For the hemp pâté, put 2 cups of hemp seeds plus all other ingredients in a Blendtec or Vitamix blender or cuisinart.  Blend until smooth.  Stir in a cup of hemp seeds and a little sea salt.  Keeps five days in the frig.


For the almond pâté, put all ingredients in a blender or cuisinart.  Blend until desired consistency.  I like mine a little textured, so I stop blending before it is entirely smooth.  You may need to add a little water to achieve desired consistency.   Keeps five days in the frig. 


Enjoy as a spread on flax crackers, as a dip with veggie slices, stuffed in mushrooms or peppers, or on salads, sandwiches, and nori wraps.  Check back for a series of posts this week that include recipes and ideas on how to use pâtés to build quick, easy, nutritionally balanced, and satisfying meals. 
 
Bon appétit!

Raw vegan superfood chocolate...

Maca spirulina chocolate.

One of my almost-daily staples is raw vegan superfood chocolate.  That's right.  Chocolate!  Yum.  I make raw cacao treats with what I think of as the holy trinity of superfoods.  Cacao, maca, and spirulina.  There are other notable superfoods like hemp seeds, bee pollen, chia, goji berries, etc.  Today, though, I'm focusing on the holy trinity (plus a shout out to coconut oil).  At the bottom of this post you'll find an unbelievably easy and delicious recipe that I eat almost daily so you can try all this nutrient rich chocolatey goodness for yourself! 

Raw cacao is a superfood full of nutrients and minerals.  It is very rich in magnesium, which is often why women crave chocolate during their monthly cycle, because that is a time we are most likely to be deficient in magnesium.  Actually, some sources report that over 80% of the American population is chronically deficient in magnesium!  And, surprise!, raw cacao is the highest natural source of it.  Magnesium balances brain chemistry, supports strong bones, stabilizes mood, and supports healthy heart function.  Raw cacao is also rich in iron, antioxidants, and trace minerals.  It contains the 'bliss chemical' anandmide which is a neurotransmitter the brain releases naturally when you feel good.  It also has phenylethylamine (PEA) which is an adrenal-related chemical that is released in the brain when we are in love.  PEA also increases focus, alertness, and enhances feelings of wellbeing.

Maca is a root grown in the Peruvian Andes and is the highest cultivated food in the world!  I don't know why that interesting little fact brings me so much joy every time I eat maca.  Maca is nutrient rich, containing high levels of minerals like selenium, calcium, magnesium, iron, phosphorous, zinc, potassium, and silica.  It is also a great source of vitamin A, vitamin B1, B2, B3, B12, vitamin C, vitamin D, and vitamin E.  It contains 18 amino acids, essential fatty acids, and sterols.  It is high in protein and fiber.  Most importantly, maca helps rapid recovery from stress and exercise.  It is an endocrine adaptogen, meaning it corrects imbalances in the hormones essential for normal body functions.  For example, for some people, it may help them have normal sleep, while for others it may help them be more alert and energized.  It provides the nutrients necessary for your body to achieve normal balanced function.  If you experience a lot of stress in your life, or if you maintain a consistent and rigorous exercise program, I highly recommend adding maca to your daily diet.  If you've never tasted maca, you'll be happy to know that it has a delicious malty, butterscotch flavor that is great in chocolate treats, smoothies, yogurt, and sweet & savory dishes alike.

Spirulina is a protein rich (over 60% protein!!!) fresh water blue-green algae.  Pound for pound, it is the highest occurrence of protein on the planet.  There are only 3.9 calories for every gram of protein in spirulina, compared to 65 calories for every gram of protein in beef!  Spirulina contains all the essential amino acids in proper ratios and ten of the twelve non-essential amino acids.  Because of the simple cellular structure of algae, it is very easy for the body to digest and assimilate.  Spirulina contains high levels of essential and trace minerals, including potassium, calcium, zinc, magnesium, manganese, selenium, iron, and phosphorus.  The vitamin content is particularly beneficial to the body's metabolic processes and include biotin, B2, B6, B12, pantothenic acid, folic acid, inositol, niacin, and vitamin E. 

And now a big shout out to coconut oil, as it is the binding ingredient in the recipe to follow.  Coconut oil is composed of about 50% lauric acid, which is one of the 'good fats'.  Lauric acid is a rare medium-chain triglyceride found in mother's milk which is easily metabolized by the body and converted instantly to energy.  Coconut oil contains many health protecting properties and is anti-viral, anti-fungal, reduces inflammation, supports tissue healing and repair, supports healthy thyroid function, increases the metabolism, lowers risk of heart disease, promotes healthy hair and complexion, and the list goes on and on...

As promised, this is my basic raw chocolate recipe.  I often add other superfoods like hemp seeds, goji berries, inca berries, or bee pollen to the mix it up, and sometimes shredded coconut, almonds, or macadamia nuts, or even almond or hemp seed butter for a creamier consistency.  The possibilities are endless.  Feel free to experiment and see what is most delicious to you!

The ingredients.

RAW SUPERFOOD CHOCOLATE
1 heaping T of raw powdered cacao
1 heaping T of raw cacao nibs*
1 level T of maca powder
1 level t of spirulina
~11 drops of liquid stevia
~ 2 T of coconut oil
a healthy pinch of high quality sea salt

*I think texture is as important in food as flavor and nutrition, so I like crunchy little nibs in my chocolate.  You can always substitute an equal amount of powder instead if you prefer your chocolate silky smooth.



Mix all dry ingredients in a bowl until well incorporated.  Add coconut oil.  Mashing it with a fork works well.  The coconut oil will soften as you mix it in.  You may need to add a little bit more until you reach the proper consistency.  It should be a creamy paste and able to be stirred around in the bowl without leaving much on the sides.  Spread flat, about 1/8" thick on a sheet of wax paper, or form into flat bite sized rounds.  Sprinkle with a bit of cinnamon if it pleases you (it sure pleases me).  Put it in the fridge until solidified, about 20 minutes.  (Store in fridge as the coconut oil will melt at room temp).  Enjoy!
    

Before you add the coconut oil.

Mashing in the coconut oil.

For further reading about cacao and other superfoods, I highly recommend David Wolfe's books Superfoods: The Food and Medicine of the Future and Naked Chocolate: The Astonishing Truth About the World's Greatest Food.

Happy healthy Thanksgiving

Healthy Thanksgiving feast!

This year for Thanksgiving, I hosted a small gathering of 'orphans,' or those that didn't have family to be with.  I just got back from a month long roadtrip through the southwest and was feeling ready to reconnect with my friends in Austin.  I had my dad and half a dozen good friends over for an exquisite vegetarian, gluten-free, sugar-free feast with a southwestern flair inspired by my recent travels.  More than half of it was raw vegan.  All the food was organic and most of it from local sources.  And as one of my friends is fond of saying, "No cans were harmed in the making of this dinner."  Except, I will admit, I did use a can of black beans as they were an afterthought and I didn't have time to soak dried beans.  Anyways, here's a look at our menu...

Appetizers - local goat cheese and sundried tomato pesto stuffed mushrooms, raw flax crackers with tomato basil almond pate and lemon dill hummus.


Entree - southwestern green chile quinoa and black bean stuffed sweet peppers topped with pepitas and cotija, organic mixed green salad with walnut and pear, with raw vegan creamy citrus dressing, steamed kale with creamy raw vegan chipotle hemp sauce, sweet potatoes with agave maca pecans, orange juice sweetened cranberries.




Dessert is all raw vegan and super delicious + nutritious - pumpkin cheesecake with cinnamon pecan crust, and raspberry ganache chocolate bliss superfood cake.

Raw vegan deliciousness!

Raw vegan raspberry ganache chocolate bliss cake

Me serving up my favorite part, dessert!

That chocolate cake is full of superfood nutrition!  I adapted it from Ani Phyo's recipe from her latest raw dessert book.  The cake part had walnuts, dates, and the chocolate bliss superfood mix I get from local raw food guru David Favor (radicalhealth.com) which has cacao, hemp, coconut, maca, MSM, tocotrienols, camu camu, rose hips, and lots of other nutritious goodness.  The homestyle frosting was made with dates, vanilla agave nectar, avocado, and cacao.  As you can see, it has two layers with frosting and raspberries in the middle.  Absolutely delicious + nutritious!  The pumpkin cheesecake was rockin too.  Everyone loved both, and the jury was split 50/50 as to which one was the best.  They both win!  

Everything from apps to dessert was absolutely delicious, if I do say so myself.  Everyone raved about the flavors and how fresh everything was.  I tried a bunch of new recipes, so there's always a little doubt about how everything will turn out, but in the end, everything was out of this world awesomely delicious.   The textures and colors were wonderful, the food was made with love, intention, and radiant health in mind and, best of all, enjoyed amongst friends. 

My favorite things...

I get asked a lot by people who are just starting to incorporate more raw foods into their diet what my favorite must have things are.  Here is a list to get you started on the right track.

Vega products, specifically the Whole Food Optimizer and Performance Protein powder.  These are not technically 100% raw, but they are mostly raw and totally vegan.  They are high quality products designed by vegan Ironman triathlete Brendan Brazier and can be used as meal replacement while on the go.  I rely heavily on Vega while I'm traveling.  I take a shaker jar with me so I can make a smoothie on the go instead of compromising the way I eat.  I also highly recommend Brendan's books, Thrive Nutrition and Thrive Fitness.

I love Navitas Naturals superfood products.  I use their raw cacao, maca, and lucuma on a regular basis.  I love chocolate and eat it almost daily.  I whip up a super easy, healthy, and delicious chocolate with just a few basic ingredients.  Cacao, maca, a few drops of liquid stevia, a pinch of sea salt, and enough coconut oil to bind the powders.  When I'm feeling more extravagant, I'll add spirulina, bee pollen, and sometimes some kind of nut or cacoa nibs for the crunchy texture.  I love to sprinkle with cinnamon as well.

I also love Healthforce Nutritional products, especially Vitamineral Green.  I add it to my Vega smoothies, especially after a workout to help with recovery.   I also regularly use Radical Health's superfood mixes, Fiesta Mole and Chocolate Bliss, and also their super high quality Sunfire salt.  The family that makes those products lives right down the street from me, so I just stop by and pick up my order, but for those who aren't in Austin, you can order from their site which is also a great source of info on raw foods.

Some of my daily staples are apples, almond butter (I sprinkle with sea salt and cinnamon, and sometimes add vanilla extract), kale, avocados, tomatoes, peppers, flax crackers, green juices, and an array of other seasonally available organic fruits and veggies.  

I've found that I recover much more quickly from my rigorous workouts by eating raw foods.  With just a little creativity and resourcefulness, I don't have to compromise flavor or texture by eating raw.  In fact, everything tastes so much MORE flavorful because it's all fresh and alive.  You don't have to go 100% raw to reap the benefits.  Increase your raw food intake over time, and you'll notice you develop a taste and preference for it quite naturally.