OIL-FREE MAPLE-BALSAMIC RASPBERRY DRESSING

I don't know about you but I hate an oil-laden dressing!  I'm not saying oil in a dressing can't be good but it's nice to have some go-to oil-free options.  It's not too sweet despite the raspberries and maple syrup and it has great depth.  It would go well on a simple spinach salad with raspberries, pecans and a  little goat cheese or vegan cheese.  And if you eat fish it would make a lovely sauce a nice piece of salmon!  Remember, your finished product is only as good as your raw ingredients.  If you can, splurge on that nice bottle of balsamic you have been eyeing.  Balsamic is one of those ingredients the more you spend the better the product.  No need to buy the $50 bottle but try that $12 one if you can :).

INGREDIENTS:

1/4 cup balsamic vinegar

1/4 cup real maple syrup

6 oz container fresh raspberries

2 tsp fresh thyme

2 heaping tbsp chopped shallot

1/2 tsp fine sea salt

1/4 tsp fresh cracked black pepper

Place everything into your high-speed blender and process until smooth.  Enjoy!  YIELDS: 1 1/2 cups

RAW VEGAN CINNAMON-APPLE OATMEAL COOKIES WITH A CINNAMON-ORANGE ICING

COOKIES:

6 Medjool dates(soaked in warm water to soften if needed)

1 very ripe banana

1/4 cup fresh squeezed orange juice

1 tsp orange zest

1 Tbsp vanilla

2 Tbsp coconut syrup (or other liquid sweetener)

2 tsp cinnamon

1 pinch powdered ginger

1/4 tsp fine sea salt

1 Fiji or HoneyCrisp Apple chopped 

2 cups raw (preferably sprouted) oatmeal

1/4 cup unsweetened dried cranberries chopped

1/4 cup sliced almonds chopped

ICING:

1 cup coconut butter

3/4 cup fresh squeezed orange juice 

2 Tbsp vanilla

3 Tbsp coconut syrup

1 tsp cinnamon

* OPTIONAL *

Cinnamon-Coconut sugar topping: Combine 2 Tbsp coconut sugar with 1 tsp cinnamon and stir well and set aside

1.) In food processor (at least 11-cup capacity) combine dates through salt until a smooth consistency is formed.  Then add chopped apple and pulse 3-5 times.  Spoon out mixture into a small mixing bowl and clean food processor bowl as you will need it for frosting. 

2.) In a large mixing bowl combine oatmeal, cherries and almonds. Pour date mixture over and stir to thoroughly combine. Let sit and set aside. 

3.) To make frosting simply add all ingredients to food processor and combine until thoroughly smooth. You may need to manually scrape the sides or bottom between the times the machine is on to thoroughly combine. It should not be runny or too thick. If too runny add more butter and if too thick add more orange juice. 

4.) To make cookies form into a cookie about 1 1/2-2 inches in diameter and 1/4 inch thick. Place each one on a cookie sheet. Once formed, spread about 1 Tbsp icing evenly over each cookie. (More or less depending on preference.). Top each cookie with a sprinkle of the cinnamon-sugar topping and voila! You have the PERFECT raw vegan, gluten-free, lowfat Fall cookie! 

*Makes about 24 cookies and will keep well in fridge for 3-4 days

"BUT I CAN'T AFFORD WHOLE FOODS..."

Very often I will hear from others they cannot afford Whole Foods Market and I think this is a really important topic to touch upon!  First thing is first: Food in general these days is expensive!  Even at "regular" grocery stores a box of cereal or a gallon of milk can easily be $4 or $5 dollars which are some of the biggest staples in an American household.  Even if you are an avid coupon user and shop at Warehouse stores I know a big chunk of everyone's income goes toward food.

So, is Whole Foods really as expensive as everyone claims it to be?  Yes and no.  Let's start with the produce section.  I used to live in CA and was spoiled by the GORGEOUS farmers markets.  They had insanely fresh produce for less than you would pay at Whole Foods.  Now I have to go with the next best thing which is Whole Foods because having top-notch produce is important to me.  Overall, their produce is pretty on par with competitor's stores and I comparison shop- A LOT!  Please note, I am specifically referring to organic produce.  Whole Foods is constantly having sales on produce. I have scored excellent quality produce for very fair prices that beat ALL competitor's stores all summer!  For example, their organic strawberries and raspberries have been on sale numerous times all summer for $2.50/clamshell and that price consistently beat other stores. I bought beautiful Romaine on sale a few weeks ago for 0.99 cents a head.  Their kale has been on sale the past few days for 0.99 cents which is cheaper than anywhere else right now and FRESH.  Their organic grapes are $2.99/lb right now while they are $4.99/lb elsewhere.  Oh, and when I was there this morning I noticed their watermelon was 0.33 cents/lb!  I mean these are excellent deals!

Let's talk about their packaged foods section.  Staples like peanut butter, cereal and bread are a lot no matter where you shop.  Whole Foods carries their own version of pretty much each staple which in general is no more expensive than generic brands at other stores and sometimes less.  They also have a wonderful bulk bin section where you only buy what you need and everything is less per pound.  You only need one cup of rice for dinner?  That's all you'll pay for!  You throw the 3-day sales Whole Foods has every Friday on top of the dozens of coupons they pump out, you are not spending anymore on stapes here.  And the added bonus of buying staples here is how many non-GMO products they carry.  If your health is important to you then non-GMO probably is too.  

While I don't eat meat or fish anymore I know theirs is expensive, organic or not.  That's the price you pay for good quality meat as theirs really is excellent.  Additionally, it is VERY expensive to produce meat these days.  The amount of water and feed needed for these animals is astronomical.  So of course this will be reflected in the price.  I do remember them constantly having sales but this may be one department you would shop elsewhere for.  Meat is injected with hormones and steroids so my advice would be to try and cut back to meat consumption once or twice a week.  Additionally, even if you can't buy organic, try and go with the conventional meat at Whole Foods as they are conscious about not adding unnecessary hormones.

The salad bar is either $7.99 or $8.99/lb., which of course is pricey.  One can easily fill up their eco-friendly containers chock full of various gourmet quinoa salads only to find they're out $15 at checkout.  Then there are the pizza ovens wafting glorious smells and the sandwich station with about a dozen artisanal breads to choose from.  One could easily walk out of this section spending upwards of $20 on their lunch break because their eyes were simply bigger then their stomach.  Throw in that Raspberry-Chia Kombucha before checking out and you might swear off coming for the rest of the month.  

So...are there expensive things at Whole Foods? YES!  Are there regular items priced accordingly for the common folk? Yes and Yes!  You have to remember their prepared foods section is like a mini restaurant.  You would spend the same thing going out to a health-conscious establishment.  Whole Foods gets such a bad reputation because it really is hard to control oneself in there!  We go in planning to buy a couple of things only to come out with 10.  If you can work on self-control and plan your meals out accordingly you can score some fantastic deals buying some excellent quality items!  Treat the main part of the store like your regular grocery shop and save the prepared foods sections for a "cheat day" or a "take-out day."  Peace and health...thank you for reading this article :).

VEGAN COCONUT-LIME BANANA BREAD

I think I could live off of banana bread...and chocolate :).  I came across a recipe for a coconut lime banana bread and I was very intrigued by the flavor combinations.  After some testing I quite happily arrived at this very moist and delicate version.  Somewhere between a banana cake and bread I hope you enjoy it as much as I do!  EQUIPMENT: high-speed blender, 2 8x3 (preferably nonstick) bread pans, parchment paper if not using nonstick YIELDS: 2 loaves that take 1 hour to bake

INGREDIENTS

WET:

6 very ripe medium bananas (the spottier the better), chopped

1 cup coconut milk (if you can make your own DO IT!)

juice of 4 very juicy limes

zest of 1 lime (for a super lime flavor zest 2 but make sure not to zest the white pith as your bread will be bitter)

4 Medjool dates or 4 Tbsp liquid sweetener (preferably coconut nectar)

1/4 cup melted coconut oil

2 Tbsp Madagascar vanilla

DRY:

2 cups Bob's Red Mill Almond Meal/Flour

1 cup finely shredded unsweetened coconut (I buy the reduced fat one)

2 tsp baking powder

1 tsp baking soda

1/2 tsp sea salt

1 Tbsp chia seeds

GLAZE:

juice of 2 limes

1 Tbsp coconut nectar (or other liquid sweetener)

1-2 Tbsp shredded coconut for garnish

Preheat oven to 375.  Add all wet ingredients to blender. If you like your bread to have little bits of banana in it, just pulse blender until desired consistency still making sure everything is well blended.  Pour into large bowl and set aside. Meanwhile, in a medium bowl thoroughly mix all dry ingredients together, even using your hands.  It's very important to evenly distribute all ingredients.  You'll then want to stir the dry ingredients into wet in about 4 takes making sure to thoroughly stir after each addition.  If you are not using nonstick pans make sure to line the bottom of each with parchment paper.  Nonstick or not make sure to lightly grease the pans with coconut oil on the bottom and sides.  Evenly pour batter into both pans and place in oven side by side.  Meanwhile, prepare glaze in a measuring cup and stir well.  Set aside.  

After about 25-30 minutes you'll want to tent each loaf with foil to keep from burning.  My loaves took about one hour but I would suggest checking your loaves at 50-55 minutes with a toothpick.  If they come out clean they are done!  Remove from oven and place on cookie rack or on stovetop.  Remove foil and poke a few, deep holes with toothpick in both loaves.  Evenly distribute the glaze over both.  Now here comes the tricky part: LET THE BREAD REST IN THE PAN FOR AN HOUR! If you remove them too soon they will fall apart.  After an hour I flipped each loaf upside down on my hand and then flipped right side up onto a serving dish.  I then sprinkled with about a tablespoon of shredded coconut.  Cut pieces into desired thickness and enjoy!

RAW VEGAN MINI PEANUT BUTTER CUPS

These are my raw, gourmet and SIMPLE version of the beloved Reese's Peanut Butter Cup! I will say these are quite rich and you may find you are satisfied with just a half.  That's the beauty of raw desserts as they leave you satisfied without weighing you down.  Enjoy!  YIELDS: 12 mini cups

INGREDIENTS:

1 12 mini cupcake tin

12 mini cupcake wrappers

1/2 cup melted coconut oil

1/2 cup coconut syrup ( I have not tried these with other liquid sweeteners)

3/4 cup cacao powder (If you want a less rich, chocolate taste use 1/2 cup)

12 teaspoons balled natural peanut butter

1 Tbsp vanilla

Flaked Sea Salt (aka Fleur De Sel) to sprinkle on top

Line muffin tin with liners.  Either melt coconut oil on low heat over double boiler if you are a true raw foodist or in the microwave in a measuring cup.  Then add coconut syrup, cacao powder and vanilla.  Stir vigorously until well combined and all lumps are gone.  Fill each liner halfway with liquid cacao.  Then add 1 balled peanut butter to each cup pushing slightly down on it.  Then pour remaining cacao over each cup up to the top.  Sprinkle each cup with a pinch of flaked salt and put in fridge.  If you have absolutely no patience they will be set in a half an hour but best to wait an hour!  Store in fridge or freezer.  

VEGAN BLUEBERRY CORNMEAL CAKE

If you are looking for the perfect cornbread on you picnic table you have come to the right place!  I wanted to create something in between a cornbread and a cornmeal cake and I was able to achieve it nicely.  The secret is using just enough sweetener to bring out the natural sugars in the blueberries and fresh corn.  Not too sweet, moist and fulfills both sweet savory discerning palettes!  EQUIPMENT: 13x9 baking pan

INGREDIENTS:

2 1/2 cups Bob's Organic almond meal/flour

1 cup Bob's Organic cornmeal

1 tsp baking soda

1/2 tsp baking powder

1/2 tsp fine sea salt

2 cups coconut milk (I made my own but you could use boxed)

1/2 cup medium grade maple syrup (or any grade you prefer)

2 tsp vanilla

1 tsp fresh lemon juice

1/4 cup melted coconut oil

1 cup fresh corn kernels (frozen if you need to)

2 cups fresh blueberries (frozen if you need to)

1.)  Preheat oven to 350.  Mix all dry ingredients in a large bowl, stir well and set aside.

2.)  In a medium bowl mix coconut milk, maple syrup, vanilla, lemon and melted coconut oil.

3.) Slowly mix dry into wet and stir until just incorporated.  Then fold in corn and blueberries.

4.)  Lightly grease a 13x9 (preferably nonstick) pan with coconut oil.  If not using nonstick I would recommend lining the bottom with parchment paper and then greasing.  Pour cake batter into pan and smooth the top with a rubber spatula. Bake cake for approximately 50 minutes. NOTE: About halfway through I lightly covered with foil so it wouldn't brown too much.  Start checking at the 40 minute mark with a toothpick.

5.) Take cake out let COOL, COOL AND COOL; I can't emphasize this enough!  This is a very delicate and moist cake that needs time to set.  If you have the patience let cake sit for an hour before cutting into squares.  You can make squares as small or big as you like.  Would be adorable to serve in a cloth lined basket on a picnic buffet table!  

RAW VEGAN SWEET POTATO CHIA SEED PIZZA CRUST

I know cauliflower crusts are all the rage today but sweet potatoes make a great crust too!  I did dehydrate the crust but you could certainly put this in the oven too.  (I will give specific oven instructions below.)  This yielded a slightly sweet and crunchy crust that will delight all tastebuds. EQUIPMENT: food processor

INGREDIENTS:

3 cups of grated sweet potato

2 Tbsp of chia seeds mixed with 6 Tbsp of water 

4 cloves of garlic, chopped

2 large scallions (white and light green parts only) chopped

1 tsp garlic powder

1 tsp chili powder

1 tsp dried oregano

1/2 tsp fine sea salt

INSTRUCTIONS:

1.)  Mix chia seeds with water and stir well to set aside.  Meanwhile, grate sweet potato on box grater or using the grater disc on food processor.  Add to food processor along with everything else and process until well combined.  It's ok if you still have larger pieces of scallion or sweet potato not thoroughly processed.  

2.)  You'll then want to put dough onto a teflex lined dehydrator tray and form into a circle about 10-12 inches in diameter and a 1/2-inch thick.  I formed it like a deep dish pizza crust almost pushing up the sides and keeping it a bit thinner in the middle.  I then dehydrated at 145 degrees for a half hour and then turned it down to 115 for about 20 hours. *Please note, it came out very crunchy!  The reason for doing so is when you spread your pesto, sauce, etc it will soften the dough a bit.  So just like a real pizza it's a bit "doughy" with a crust that still has crunch!

*If using an oven it's very important to let the crust dry out a bit first before putting into the oven.  I would form it into a circle as stated above and let sit in the fridge for a few hours if not overnight.  Too much water will not yield a crunchy crust!  Additionally, if you do not have a cookie sheet that can accommodate the above dimensions simply make two pies that are 6-inches in diameter on a parchment lined cookie sheet.  After it has dried out I would bake it at 450 degrees for 10-15 minutes and then 400 degrees for however long it takes to achieve the crunchiness you desire.  My guess would be another 20-30 minutes but keep checking!  Add your favorite toppings and enjoy!

SUMMER PEACH AND NECTARINE SALSA

It 's my favorite time of year with all the luscious, summery fruit available and peaches and nectarines are some of my favorites!  Have you ever been peach picking?  There is NOTHING like eating a peach picked straight from the tree and having all of the juices drip down your chin-so good!  I love making a great mango salsa but if I can use the bounty of the season, I will.  This would be a great accompaniment to any summer feast.  If you're having a picnic or bbq just set a nice bowl of this out and your guests will pile it on their plates!  YEILDS: 2-3 cups

INGREDIENTS

3 peaches (I used white) finely chopped

2 nectarines (I used yellow) finely chopped

1 red bell pepper (finely chopped)

1 medium jalapeno pepper (minced) 

1/2 cup red onion (finely diced)

juice of 1 orange

juice of 3 limes

1/2 cup finely chopped cilantro

2 Tbsp chiffonade fresh mint (don't skimp on this!)

1 tsp fine sea salt

few sprinkles of cayenne if you want more heat

If using white peaches try to use yellow nectarines and vice versa.  It's nice to have the juxtaposition in flavor and aesthetics.  Add everything to a bowl and simply lightly toss with a spoon to make sure everything is coated evenly.  Check for seasoning as you should be able to taste each individual ingredient.  Adjust accordingly and enjoy!

COLD, ASIAN PASTA SALAD WITH A SESAME-GINGER JALAPENO DRESSING

I love cold pasta salads, don't you?!  They're especially nice this time of year in the heat.  This makes a wonderful, easy weeknight meal, a great potluck dish and a nice bring a long to a picnic!  I use lentil pasta in this dish which is a fairly new item in the market.  It has a great amount of protein and fiber, more than even a brown rice pasta.  If you can seek it out, go for it.  If not, any pasta you have is just fine.  

INGREDIENTS:

DRESSING:

1/2 cup Coconut Aminos (Coconut Secret is the brand)

1 heaping tablespoon of Coconut Syrup ( same brand as above or favorite liquid sweetener)

1 teaspoon Toasted Sesame Oil

Juice of one Orange

Juice of 3 limes

1 tablespoon Red Pepper Flakes

2 Scallions chopped (2 white and light green parts only)

1 1/2 Tablespoons of grated ginger

1/4 of 1 jalapeno, chopped

1 teaspoon sweet miso paste (optional but good)

1 teaspoon fine sea salt

VEGGIES

1 red and yellow bell pepper thinly sliced into one-inch pieces

1 cup snow peas cut vertically in 1/4-inch pieces

1/2 cup finely chopped red cabbage

1 cup chopped fresh baby spinach

2 thinly sliced scallions

1 box of your favorite gluten-free pasta ( I used Lentil pasta shaped like Rotini but a brown rice pasta would work well too)

Toasted Sesame Seeds for garnish

Cook pasta according to box but keep it al dente, which would be on the lower cooking end of the cooking time suggested.  Make sure to rinse under cold water after you drain it and set aside.  As pasta cools in the colander, simply add dressing ingredients to a high-speed blender and blend until thoroughly combined.  Check for seasonings.  If  you like it hotter add more jalapeno and/or ginger.  If you like it sweeter, add a touch more liquid sweetener.  Transfer cooled pasta to a bowl and add the dressing and mix thoroughly.  Once combined add remaining scallions and sesame seeds.  Tastes even better when it has been chilled a few hours!

PASSOVER KUGEL

I absolutely LOVE, ADORE, CHERISH (you get the idea),  Kugel!  If you haven't heard of Kugel let me explain the goodness you are missing out on.  It is a traditional, sweet noodle pudding served at most Jewish holidays. Usually made with egg noodles, sour cream, eggs, cottage cheese, milk, sugar, apricot preserves and cinnamon...basically everything bad for you!  I have developed a fantastic vegan, gluten-free and low fat version using brown rice pasta and honestly, it tastes just like the real thing!  Seriously, I would never feel like I was missing out on the "real thing" eating this.  Jewish or not, you need to try this recipe!  SERVES: 9

INGREDIENTS:

1 10oz package of brown rice spaghetti or brown rice pad thai noodles

1 cup fresh made or boxed coconut milk (feel free to use unsweetened almond milk)

1 medium white sweet potato baked (or regular if can't find white), cooled and skin removed 

3/4 cup dried unsulphured apricots, divided

1/2 cup Medjool dates

2 Tbsp best quality vanilla extract

1 1/2 tsp cinnamon, divided

1 tsp sea salt

1 Tbsp fresh squeezed orange juice

1 Tbsp melted coconut oil

1 Tbsp coconut sugar (optional)

8 x 8 square pan

high-speed blender or food-processor

DIRECTIONS:

1.) Preheat oven to 375 degrees.  Soak 1/2 cup apricots with 1/2 cups dates in warm water and set aside.  Boil water for pasta and only cook for half the time it says. Drain, rinse with cold water and set aside.

2.) At this point either make fresh coconut milk by combining the meat and coconut water from a Young Thai Coconut.  If you using from a box simply measure the one cup you need into blender.  Dice the remaining 1/4 cup of apricots and set aside.

3.) Add sweet potato, drained apricots/dates, vanilla, 1 tsp cinnamon, salt, orange juice and coconut oil to the coconut milk in the blender.  Blend until completely pureed.  Feel free to add a bit more liquid if it's too thick.

4.) Add noodles to a big bowl and stir in the delicious coconut/date/cinnamon goodness you just made.  Make sure the noodles are thoroughly coated with mixture.  Add the noodles to your pan that is lightly coated in coconut oil if you wish.  Sprinkle with remaining 1/2 tsp cinnamon and 1 Tbsp coconut sugar.  Cover with foil and bake for 25 minutes.  Remove foil and let brown another 5-10 minutes.

5.) Let cool slightly and cut into 9 squares. Enjoy cold, room temp or hot!

TOP 5 HEALTHY ESSENTIALS FOR 2015!

Have you already given up on your 87 New Year's resolutions??? I think we are all guilty of declaring we will do a complete 180 for the new year only to find ourselves resorting to old ways after the first week.  We all want to lose weight, eat healthier, attain more energy, blah, blah, blah...!  I would say 2014 was a "health experiment" for me.  I went vegan, I have been working to balance my hormones with my naturopathic doctor and just trying to obtain and overall sense of peace and happiness.  And honestly, it has been difficult, but SO worth it.  I took the old-fashioned route and really explored getting to the root of my problems and treating them as naturally as possible.  It is a constant work in progress-TRUST ME!  However, these 5 ESSENTIALS have become permanent in my healthy repertoire. These are things we can ALL benefit from.  Already feel pretty good? Then these things will make you feel great.  Remember, the key to success (or anything for that matter) is CONSISTENCY. 

1.) B-COMPLEX...Life Extension makes wonderful supplements and this one is no exception.  I originally started off only taking one a day to save money.  I then decided to take the recommended 2 a day and WOW my energy is great!  B vitamins are essential for energy.  One thing I particularly like about this one is that contains the right kind of B12 called Methylcobalamin.  A lot of companies will use the cheap version of B12 called Cyanocobalamin.  The body actually has to convert it into the methyl form for proper assimilation which is just making your body work harder!  Check your B-complex as it may be time for a change.

2.) HEMP SEEDS...I used to eat a lot of salmon and realized I was completely lacking in Omega 3's after going vegan.  High in protein, contains all essential amino acids and omega 3's and you have a nutritional powerhouse.  I try to have a tablespoon every other day and chia seeds on the off days just for varied Omega's.  I sprinkle them on soups, salads and smoothies.  I love them!

3.) ATLANTIC SEAWEED...Some of you might be gagging but Seaweed is my new best friend.  Some vehemently disagree with the fact the typical American Diet is lacking in minerals, but it's true.  When you eat processed food for years you are depleting essential minerals from your body.  When you eat dairy you cause severe inflammation in the body.  The dairy actually leaches calcium and other minerals from your bones leaving your body basically starved.  Seaweed has an abundance of minerals and iodine which is great for balancing the thyroid.  Make sure to only use Atlantic seaweed to avoid any possible radiation contamination.  I will put a 5-inch piece into soup to flavor the broth while simmering. You can then discard or chop and add back in.  I also add raw seaweed to my smoothies and I can't even taste it all blended up!  You want to talk about a nutritional superstar then look no further.  Great for hair!

4.) LEMON WATER...I know, I know everyone keeps talking about lemon water...because it's good for you!  Anytime you eat processed foods or too much meat you run the risk of becoming too acidic in the body.  Lemons help to alkalize and they just make you feel internally clean when sipping on hot lemon water.  I try to start my day with hot lemon water and you should too!

5.) GREEN JUICE OR SMOOTHIE...I don't do things just because they're cool; I do things that make me feel food and green juices are where it's at. My body craves liquid greens when I go without and then that sets me up for eating bad things.  What I eat in the morning sets the tone for the day.  Add some chocolate protein powder into a spinach, celery, cucumber, lemon juice, chia seed and banana smoothie and you will feel amazing!

Please don't become overwhelmed with this list as that is not my intention.  Even if you just start with one of these suggestions you will be in good shape.  Happy New Year!