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Friday, April 22, 2011

Where do you get your protein?

I get asked this frequently. There is a lot of information out there online that is scientific and backs up both views. Personally I have added back in cooked eggs on occasion (for the B-12 vitamin) and also some cheese. I also eat nuts and seeds, dark green leafy vegetables and avocados to name a few. Here is some interesting information from the website "Living & Raw Foods". This is under the frequently asked questions section which I find to be very informative:

Where do raw and living foodist get their protein?
The WHO (World Health Organization) says humans need about 5% of their daily calories to come from protein to be healthy. The USDA puts this figure at 6.5%. On average, fruits have about 5% of their calories from protein. Vegetables have from 20-50% of their calories from protein. Sprouted seeds, beans, and grains contain from 10-25% of their calories from protein. So if you are eating any variety of living plant foods, you are getting more than adequate protein. Numerous scientific studies have shown the daily need for protein to be about 25-35 grams per day. So if you ate 2,000 calories per day, and ate raw plant foods that had an average of 10% of their calories from protein, you would get 200 calories worth of protein, or 50 grams. This is more than adequate to support optimal well-being. Other studies have shown that heat treating a protein (such as with cooking) makes about half of it unusable to the human body. So raw plant food protein is even a better source than cooked plant foods or animal foods. There is still a huge, foolish, misguided idea that plant protein is not "complete". This is based on studies done on rats in the 1940's. This false conclusion was drawn before we discovered the bodies protein recycling mechanism and its ability to "complete" any amino acid mix from our bodies amino acid pool, no matter what the amino acid composition of a meal consumed. This false idea is still perpetuated by the meat and dairy industries, in an attempt to influence people to continue consuming their truly health destroying products. 


Another great resource is "The China Study" (Startling implications for diet, weight loss and long-term health) by T. Colin Campbell, PhD & Thomas M. Campbell II. 


No matter what information is out there it is still important to listen to your own bodies and always check with your own doctors/nutritionist to make sure you're doing what's best for your own situation.

Carrot Spice Cookies (using dehydrator)

Carrot Spice Cookies from "The Spunky Coconut Cookbook" by Kelly Brozyna pg. 158

(Julie's notes are in parenthesis)

Juice about 10 carrots, or enough to get 6 cups of pulp. (I used 2 to 1 ratio carrot to zucchini pulp)

Add to the food processor:
about 1/2 of the carrot pulp (and zucchini pulp)
2 tsp. lemon zest or 2 tsp. lemon juice
1 c. of pitted dates (about 9 dates)

Process for about a minute.
Add:
the other half of the carrot pulp (and zucchini pulp)
pinch of salt and pepper
1/2 tsp. ground cloves (she puts whole cloves in the coffee grinder)
1 tsp. ground ginger
3/4 tsp. ground nutmeg
2 1/2 tsp. ground cinnamon
1/2 c. agave
1/2 coconut oil (liquified)

Process to combine.
Pat into cookie shapes. (onto nonstick dehydrator sheets)
Dehydrate for about 10 hours at 130F. (Mine took 24 hours)

Kelly's story with the recipe:
When I get my juicer out to make zucchini bread and carrot cake, I take the opportunity to juice carrots for my raw carrot spice cookies. I don't know who loves them more, me  or Ashley? They can be as dry or chewy as you want, just start checking them after about 6 hours in the dehydrator, depending on their thickness. Keep in mind that the dryer they are, the smaller they will get, so if you like a crunchy cookie, start over sized. I prefer them dry on the outside and still soft in the middle, which takes about 10 hours for a thin cookie.

Julie's notes:
I didn't bother with juicing (don't have a juicer). I just threw baby carrots in the food processor fitted with the "S" blade and processed it to death with the zucchini. I had to process in 2 small batches to get the particles fine enough. Next time maybe squeeze carrot pulp in a nut bag to reduce water content--they reduced in size to about 1/2 of what they were. Next time: try less nutmeg/allspice, more ginger & cinnamon & more agave.
This smells heavenly while drying. Used #40 scoop on parchment paper in round dehydrator. This recipe seemed to make a lot of cookies. I made 1/2 batch at first. These also freeze well.

Vanilla Cookies (using dehydrator)

Vanilla Cookies from "The Spunky Coconut Cookbook" by Kelly V. Brozyna pg. 154
(Julie's notes are in parenthesis)

Soak 2 c. of raw cashews for about 8 hours. Rinse well and strain. (Rinse till water runs clear--you'll want to do this about 3 times during that 8 hours to keep the water clear as the enzyme inhibitors leach into the soak water)

Add the cashews to the food processor with:

2 T. ghee or use virgin coconut oil (liquefied) for raw cookies
2 T. honey (or date paste)
1 T. xylitol (or date paste)
2 tsp. vanilla

Puree'.

Scrape the sides, then add:

1 c. shredded coconut (dried, unsweetened)

Puree'.

Roll and press into shape.
Dehydrate for 18 to 24 hours at 130F.

Optional:

slivered almonds (in the dough mixture and on top)
2 tsp. orange or lemon zest

Kelly's story with the recipe:

When I made up the crust for my pecan pie, I thought the dough would make a perfect Christmas cookie, like a sugar cookie (I emphasize the word like here, as there is no refined sugar in these.) Since it's already an almost raw recipe, all that needs to be done is to substitute coconut oil for ghee, and dehydrate. I don't always make these cookies truly raw because I like a slightly buttery taste, so sometimes I keep the ghee. But you can use virgin coconut oil instead, for a raw cookie.

The second best thing to eating these yummy cookies, is the smell they create in your house for 18 to 24 hours (depending on the thickness) while they are dehydrating. It's a cookie dough in the oven kind of smell, only it lasts much longer than baking cookies, and these little guys are packed with nutrition.

Julie's side note: This is one of the first recipes I tried before I had a dehydrator. I put the dough on a cookie sheet and used the oven on the lowest setting (warm) and left the door ajar. They turned out beautifully and everyone loves these. So much easier with a dehydrator! :D I always quadruple this recipe! ENJOY!

Monday, April 4, 2011

Butter Pecan Ice Cream!

Raw/Vegan Butter Pecan Ice Cream
This is from the book "I Am Grateful" Recipes & Lifestyles of Cafe` Gratitude by Terces Engelhart & Orchid pg.145 (Julie's notes are in parenthesis)

Makes 1 quart (I usually double this recipe because this ice cream is amazing! Everyone fights over this one...)

2 c. pecans
4 c. fresh water
3/4 c. packed pitted dates
2 T. lecithin (make sure it's non-GMO)
1/2 tsp.salt
1 tsp. vanilla extract or 1 inch of vanilla bean

Place all the ingredients in the blender and blend on high for a few minutes. Don't let the mixture get too hot while blending. Freeze when ready. (I just pour into individual leftover containers and freeze those! So Easy!)

This mix can be kept in your fridge until ready to use and will freeze faster when cold.

This ice cream is sweet and has more body, as it is not necessary to strain pecan milk.

Raw/Vegan corn chips! Mmmmmm.....

Raw Vegan Corn Chips
This recipe is from the  book "Eating Without Heating" by Sergei & Valya Boutenko pg.99
(Julie's notes are in parenthesis)

(These are very tasty & travel well--especially to your favorite Mexican restaurant)

4 c. corn (I use frozen corn, thawed)
1/4 c. olive oil (I've also used coconut oil, liquified)
1/2 c. water
1/2 tsp. salt (pink Himalayan salt is my favorite)
1/2 c. ground flax seeds (grind in coffee grinder or food processor)
2 chili peppers (I found this too spicy for me! I used 1 jalapeno pepper, seeded)
1 T. honey (I used agave nectar)
1 bunch cilantro
1/2 tsp. ground cumin (opt.)(cumin is my own addition)

Blend (or food process) all but flax; mixture will be somewhat thick. Add flax to thicken while blender (or food processor) is running. Spread on Teflex dehydrator sheets. (Dip your spatula in water to make spreading easier). (At this point I like to score them with the spatula instead of later and sprinkle the top with salt, or Herbamare seasoning or whatever strikes your fancy). Turn over and mark in triangles after a few hours. Dehydrate (105F) until crisp.