Beet Salad

Every once in awhile I tend to lean towards low iron, which I have lately but it was quite low, so much so that I felt drained, tired and walking up a flight of stairs took it out of me.  Not how I like to feel, but I am thankful it was not something worse.  Since I had been feeling so drained and tired most of the time, when I got my blood work back and found out I needed to increase my iron, I thought it might be a good idea to jump start it with something, so I got some ferrous sulphate from behind the pharmacy counter………it was suggested I eat more greens…….interesting I thought.  It did help somewhat but it also started to upset my stomach and stained my teeth, I looked like I had been eating blackberries and hadn’t brushed my teeth in a good week……..nice…….NOT!!

Needless to say I have greatly upped my intake of foods and herbs to get as much iron as possible, nettle and pau d’arco tea has been simmering on my stove, lots of beets and beet juice, sea vegetables, dandelion greens and I just found out collard greens are very high in iron as well, so if you’re thinking you might be seeing recipes with a high iron theme you are right!!!

All of us women could be eating more high iron content any time but even more so if you are experiencing any fatigue or tiredness especially around that time of the month.  Here is the first on several to come!!

Beet Salad

Depending on how you cut up, chop or grate the beets, you can have this cooked or not.  Of course raw has more nutritional value, I have had it both ways and both are good.  I recommend grating it or chopping it into smaller pieces if you are not cooking it, otherwise you can slice or chop them.  I used a mandolin type gadget for this, this one is not for sale, but is part of Salad Master which is high end cookware.

–  2 Beets grated or sliced

– 2 Green Onions finely sliced up

– 1/4 cup Parsley finely chopped

– 2 tbsp Hemp hearts

– 4 oz cold pressed Olive Oil

– 1 oz Balsamic vinegar

– juice of 1/2 Lemon

– 1 – 2 Garlic cloves minced

– pinch celtic sea Salt

Mix all together and enjoy.

This makes 2 good servings, so I decided to have some for dinner too, but I changed it up a little.  I added a bed of mix greens, and dandelion greens as well, some wakame mixed in with the beet salad and some chick peas for a little more protein.  Adding just grated Beets to your salads often is a good idea and colorful too!!

Veggie Seaweed Pasta

Here is another idea to use the Zucchini Pasta Noodles. This is great as a dish itself or a side dish for even those non vegetarians!!  Be creative if you want and use other veggies too, or even let in sit for a little bit and marinate in the oil before adding to the pasta.

Veggie Seaweed Pasta

1 tsp Wakame dried and put into a bowl with water to plump up

I got this package in Chinatown, but most health food stores carry it as well.  Here it is dried and then once it has soaked for about 5 minutes, so it doesn’t take long.  This is the seaweed that comes in miso soup and has a lot of nutritional value, for instance Vitamins A, B1, B2, B3, B5, C, E, K, folate and soluble/insoluble fibre, and has among the very highest nutrient-to-calorie ratios (from a vegetarian source) of anti-inflammatory Omega-3 Essential Fatty Acid (EPA). The salty taste is not just salt but a balanced, chelated combination of sodium, potassium, calcium, magnesium, phosphorous, iron and trace minerals.

–  1 Tomato chopped

–  1 cup Spinach chopped up

–  2 mushrooms chopped into small pieces

–  1 Green Onion thinly sliced

–  1 Red pepper chopped up into small pieces

–  1/4 cup Parsley finely chopped up

–  1 Garlic clove minced

Put all ingredients in a bowl and add approximately 4 Tbsp of Toasted Sesame Seed Oil and also cold pressed Olive Oil and mix together.

Add in the Zucchini Pasta or put on top and enjoy!!

Please feel free to leave a comment or share with a friend if you like this.

Here’s to your health!!!

Zucchini Pasta

Zucchini Pasta

Short little video on how you can make Zucchini noodles instead of using store boughten pasta.  The Veggie Slicer or Spiroli makes this quick and easy to do.  Not only is it healthier for you, an easier way to get more veggies in your diet, quicker and easier on making dinners and cleaning up, less garbage, it’s kind of fun too!!  I will post several types of sauces that are raw, vegan and healthy over the next few days, so make sure to come back and check out the recipes and leave a comment or share!!

Almond ‘Feta’ Cheese

Almond Feta Cheese

I love Greek Salad with  Feta Cheese or Almond ‘Feta’ Cheese, either way it is good!!.    This is another thing you can do with the left over Almond pulp from making Almond Mylk if you want to stay away from dairy or eat more raw only.  Can’t wait till these veggies are more in season, but for now it’s a treat.


Take the pulp from the Almond Mylk ( approx 1 cup) and mix in

–  2 – 3 tbsp cold pressed Olive Oil ( or hemp or flax or any other kind of cold pressed oil)

–  1 – 2 cloves minced garlic

–  pinch celtic sea salt

Mix all together until still somewhat crumbly, adjust oil, salt or garlic to taste, add to salad like you would feta cheese, just note it is not as firm as feta would be.

You can take this further if you like by adding in chives, or basil or other herbs chopped finely.

You can also add with that a little more oil and make it more of a spread for crackers and celery, which is very yummy.

Get creative and enjoy!!

Greek Salad

–  1 – 2 Tomatos chopped up

–  2 Red Peppesr chopped up (you can always use a different color or mix the colors, I stay away from green usually as to be it doesn’t taste as good as the others red yellow or orange)

–  1/2 English cucumber chopped up

– 1/2 Red onion chopped up

– Kalamata Olives (which with pit in and not in jars or cans are still somewhat raw) how many depends on you

–  2 cloves minced garlic

–  1/4 cup finely chopped Parsley

–  1/8 cup finely chopped  Dill

–  1/8 cup finely chopped  Basil

Mix well together, I sprinkle on cold pressed Olive oil, and balsamic vinegar, or you can use the juice of a freshly squeezed lemon which is quite nice.

( approx measurements for those are 1/4 cup or less)  I try not to add a lot of dressing at all to this salad as it is so flavorful

Mix up well and add in feta cheese

We will make this our whole dinner sometimes as it is so tasty and filling and healthy.

Raw Hummus

Raw Hummus

After the last post I said I would have some good recipes for you for the pulp of Almond mylk, which I do, but I’m in Vancouver for a few days and I forgot the recipes in my book, I should just put them on the computer!!!

This hummus though I have been making and really enjoying lately, the sunflower seeds work better.  Again another quick and easy recipe for getting more raw foods into you diet.  Which with spring here, it will only get easier to put more raw in and enjoy the benefits.  The flowers are coming up here in the city and it’s kind of warm which is nice, I over dressed coming from the Coast!!!

This dip is good with crackers or veggies, over the next couple of days I will be adding the recipes from the pulp…..a spread, croutons and Sloppy Jo’s so make sure to check back.  If you’re liking the recipes, I would so greatly appreciate you sharing this with your friends or leave a comment or hit like!!


-1/2 cup sunflower seeds soaked at least an hour

-1 medium zucchini peeled and cut up into chunks

-1-2 garlic cloves (depends on how much you like garlic)

-1 tbsp tahini

-juice of one fresh lemon

-pinch celtic sea salt

cold pressed olive oil (optional or you can use another oil like flax or hemp to get extra oils in)

Throw all ingredients in a Vitamix, blender or processor and blend until smooth, now you may need a little water for consistency or if it’s too thick.

Serve with your favorite crackers or veggies and enjoy!!!

Almond Mylk

Almond Mylk

Fresh Almond Mylk is such a nice treat.  Great to add to smoothies and the pulp comes in handy for several things.  I will be posting recipes on what you can use the pulp for coming up.

Soak the almonds overnight or at least for 12 hours.  As you can see in these photos I left the skins on, you don’t have to.  If you want to remove the skin, after soaking the nuts over night, drain the water and pour hot water over the nuts, let sit for a minute, drain and then remove the skins, yes by hand each one, it is a little time consuming, so when I don’t have the time, I don’t remove the skins!!

There are 2 cups of almonds.

Once the skins are peeled or not, put the 2 cups of almonds into a Vitamix or blender and add water.  Depending on how creamy you like your Almond Mylk depends on the amount of water.  You can always add more water later.  By the photo you can see I have added more water, a cup or so above the amount of almonds.

2 cups of almonds will get you more than a litre of mylk.  Notice how this is a little brown, the skins are on, when you put the mixture through a cheesecloth most of that stays with the pulp.

Pour the mixture into a nut bag or something similar that will keep in the pulp yet let the liquid through.  You should be able to purchase a nut bag at your local health food store and if not you can order them on line or you can even make your own!

Squeeze out all the liquid until no more comes out.  Save the pulp as there are several things you can do with it and I will post those ideas and recipes coming up.

The pulp will keep in the refrigerator for a week or more.  The mylk should be used within a couple of days for freshness, it may separate.  More water may be added if you so desire.


Broccoli Salad

Broccoli Salad

A nice break from just veggies and colorful too, which this time of the year we can use more of!!!  Good as a main dish or side dish and even the guys liked this one!!  It still tasted great and crispy the next day.

-1 head broccoli cut up, use mostly the florets and little of the stem

– 1/2 thinly sliced purple onion

-1/4 head purple cabbage thinly chopped or shredded

-1 yellow pepper thinly chopped

-1/4 cup chopped parsley

Mix all together in a bowl.

Mix together for the dressing

-2 oz toasted cold pressed sesame oil (optional but it does add a nice flavor, or just use olive oil)

-2 oz cold pressed olive oil

-1 oz Braggs or Nama Shoyu or Tamari

– juice of 1 lemon

-2 garlic cloves minced

– 2 tbsp honey

Mix up all ingredients for dressing, adjust to taste, pour over veggies and mix up, sprinkle sesame seeds in and mix again.


Raw Green Soup

Raw Green Soup

Looking for something quick for lunches and still healthy or raw?? And at this time of the year it’s nice to have warmer dishes.  I find by using somewhat hot water and I like spice, so adding chili peppers or warming spices it helps to take the coldness out.  This is quick, tasty and still nutritious.

8 Kale leaves

3 – 4 Basil leaves

1 Carrot

1 Avocado

Handful or parsley (I have small hands!!)

2 cloves garlic

pinch of celtic sea salt

1 cup Rejuvelac or water and it can be warm or hot if you are needing warmth

1/6 hot pepper (optional)

juice of 1/2 lemon

1/4 – 1/2 cup water (on top of water or Rejuvelac) depending on how thick you like it

Throw all ingredients into Vitamix or Blender and blend until the consistency you like.

Adjust salt, garlic, pepper to your taste.

Eat and Enjoy!!


Sunflower Basil Spread

Sunflower Basil Spread

This makes for a nice appetizer or snack, whether you eat it with raw crackers, on celery or something else you like better.  I love having easy, quick and tasty snacks.

Sunflower Basil Spread

1 cup sunflower seeds processed in food processor until crumbly

8 basil leaves

1 clove garlic

2 chopped green onions

juice of 1 lemon

approx. 3 oz of water

1/4 cup sundried tomatoes if in oil, if dried soak in water for a little bit

celtic sea salt to taste

put all ingredients in processor with sunflower seeds, process well

Spread on crackers or your favorite thing, eat and enjoy!!


Stuffed Mushroom Caps

Stuffed Mushroom Caps

Most stuffed mushrooms are cooked but they don’t have to be!!!  Again, another fairly quick and easy raw recipe, who said fast food had to be junk!!

10 Mushrooms with caps removed

Put mushrooms in a bowl and add Toasted cold Pressed Sesame Oil, I find this oil adds a nice flavor, but Olive oil will work as well.

Sprinkle with some celtic sea salt and let marinate for at least 3 hrs, I have left it all day or overnight and that works too, just stir it once in a while.  You may need to add a little more oil as the mushrooms do soak it up, but you don’t want to much.

1/4 Cup Macadamia Nuts – put into processor, you can process them first and grind them fine and it will make the mixture smoother                                                   or you can grind them with the other ingredients and it will be a little chunkier. I have done it both ways I like                                                 it both ways.

2 Tbsp Nama Shoyu or Braggs or Tamari

2 cloves garlic

1 Cup packed Spinach leves

approx 4 – 6 leaves of fresh basil

juice of 1 lemon

process up till it’s mixed nicely, you may have to stop and scrap down sides  afew times

sometimes I also add back in chopped up a couple of mushrooms stems, but that is optional

Fill the mushrooms with mixture and serve as an appetizer.


RawRed Pepper Marinara Sauce

Red Pepper Marinara Sauce

This is an easy and quick recipe.  I made zucchini pasta for this recipe, but you can also use in pasta, and have still some raw.  Your meals should be at least 51% raw to really get benefits.  The more you can add in to every meal the better.  One nice thing about using zucchini pasta is there is NO cooking time!!!


3 large red peppers cut up

1/2 cup sundried tomatoes

1/8 cup olive oil

1 clove garlic

juice of 1 lemon

1/4 chopped onion

salt and pepper to taste

chili peppers (if you like)

chpped basil or cilantro


Put into food processor or blender and process until smooth, if you like that or keep it a little chunky.

Pour over zucchini noodles made with a spiroli, if you don’t have a spiroli or veggie slicer then you can grate it, but this is a great tool for making raw pasta.   You can peel it or not, it’s up to you!!

I add chopped parsley or green onion as a garnish.

Eat and enjoy!!