5.27.2011

Raw Vegan Lemon Pie - Recipe

This is super easy, super healthy and super good! Tasted more like Key Lime pie to me. The crust could be eaten alone its so good, and includes medjool dates, which have a higher potassium level than a banana. Medjool dates also contain vital amino acids which help with digestion and helps cure intestinal disturbances. The filling is made with avocados, which are high in EFA's. The best is that this recipe is dairy-free, gluten-free, raw and vegan!!


Raw Vegan Lemon Pie:
Crust:
1 ½ cups organic unsweetened shredded coconut
2 cups organic pecans
4 to 6 organic medjool dates
¼ cup organic raw agave nectar

Filling:
1 ½ organic avocados (or more for creaminess)
3 tablespoons freshly squeezed lemon juice (or a combo of lemon and lime juice)
¼ cup organic raw agave nectar
1 to 2 tablespoons lemon zest

Directions for Crust combine coconut, pecans, dates, and agave in a food processor and process until the mixture looks like coarse crumbs and begins to stick together. Empty the mixture into a 9” pie plate and evenly distribute the crumbs along the bottom and up the sides. Once the crumbs are distributed, press it all in firmly with your hand until it’s all packed together. For Filling, combine avocados, lemon juice, agave, and lemon zest in a food processor and process until smooth. Then using a spoon spread the filling over the crust. Chill the pie for about an hour before serving, then enjoy!

5.26.2011

What's in the Cohen's Kitchen?

Here are are few pics of our kitchen, small but fully stocked with the necessities to stay well. (This was also a good opportunity for me to clean out the refrigerator and organize the cabinets!)

REFRIGERATOR

  • Top Shelf (L-R): Almond Milk (never cow's milk), Kefir Water (good probiotics), Grapes, Watermelon, Raw Protein Powder (for smoothies), cherry tomatoes, turmeric paste (for Golden Milk), Aloe Juice (for smoothies), raw chocolate balls/granola bars (home-made snacks), tonic water, vegan butter, coconut water (usually we buy the liters by the case, but the store was out!).
  • 2nd Shelf (L-R): Greens - dandelion, Romain, basil, mint, sprouts, kales and collards.
  • 3rd Shelf (L-R): (more greens), celery, carrots, hard-boiled eggs, more carrots (these were home-grown), eggs (in cartons). **We buy our eggs and chickens from local farms - organic, free-range, eating-whats-on-the-ground chicks. You know it's real when there are feathers on the eggs!**
  • Bottom Shelf (L-R): Ezekiel Sprouted Living Bread, chicken, apples, bowl of oranges, pears, pomegranate.
*All F&V are organic, and most are from local farms. Farmers markets and co-ops have great prices!*


REFRIGERATOR DRAWER

  • Peppers, tomatoes, cucumber, sweet potato, onions, carrots, beets.

REFRIGERATOR DOOR

  • Top Rack (L-R): Orange, garlic, ginger root.
  • 1st Shelf (L-R): Diced Garlic (when you go through as much garlic as we do, it's nice to have both whole and minced on hand!), Raw Almond Butter (never Peanut Butter), Organic Salsa, variety of dressings, lemon and lime juice, preserves, capers, Probiotics.
  • 2nd Shelf: Organic Tomato sauce (I usually make home-made sauce, but nice to have a few jars on hand), Organic Yogurt, Maple Syrup (the real thing!), Spiralina, Omega-3's, Fish oil, Apple Cider Vinegar.

CABINET

  • Top Shelf (L-R): Organic Puffs for Nolan (not a regular snack for him, but convenient to have once in awhile), variety of beans, lentils, couscous, etc. to have on hand for a quick dinner, organic, fair-trade Costa Rican coffee, brown sugar, Spelt flour, baking soda, baking powder.
  • Middle Shelf (L-R): Raw Cacao nibs, Raw Cacao Powder, Organic granola, Chocolate Bliss, Ginger chews, Coconut flour, Organic oats, Muesli, Almond Flour, Flax Powder, Gluten-free Pancake/cookie mix, ginger powder, cumin seeds, turmeric powder, mustard seeds, coriander powder, sea salt, arrowroot powder.
  • Bottom Shelf Left: Nutritional Yeast, Raw Honey, Coconut Oil, Nama Shoyu (unpasteurized soy sauce), walnuts, almonds, cashews, gluten-free rice pasta, granola bars.
  • Bottom Shelf Right: All these little jars hold the things I buy in bulk. I keep the large bag/container in the back room, and use these to keep it convenient in our tiny kitchen - One day I'll have a big kitchen!! These include (All organic):  Hemp seeds, shredded coconut, brown and golden flax, chocolate chips, raisins, dates, rice, amaranth, wheat berries, quonia, pistachios. Raw agave, organic sugar.

  • Counter Top (L-R): Variety of teas in basket, psyllium husk, vitamin D and others, Juicer, Blender, Kefir Water jar, Fruit Basket: bananas, avocados, acorn squashes, bag of flax crackers on top. Side cabinet holds variety of dried spices and herbs.


As you can see, 90% of everything is REAL, RAW, ORGANIC, UN-PROCESSED foods. Obviously, the fruits and veggies vary from day to day, week to week, season to season. We try to keep a good variety of foods, condiments and spices ready to make a healthy meal. I feel that if you keep the kitchen stocked with good food, then there is no excuse not to eat well! I do not deprive myself of sweets - I love chocolate! But, it's home-made, healthy, REAL snacks - I know exactly what is in it!

Next post will be on reading labels and making better food choices when shopping!

Health "Assurance"....What we invest in

Our family does not have the "typical" health insurance that most people have. We have "emergency care" insurance that would cover our medical cost in case we were injured in an accident or had an acute, emergency condition that required hospitalization. We do not pay alot of money for this coverage, because the insurance companies know that the chances of this happening are rare. Health Insurance was originally created to cover costs "in case" you get sick. But most typical Americans are always sick and always in pain, due to their lifestyle choices. They use their insurance for drugs, procedures and surgeries to "fix" their aliments instead of getting to the root of the problem (changing their lifestyle). Unfortunately, many medical doctors don't have the time or resources to properly educate their patients on lifestyle changes. This results in more pharmaceutical prescriptions that patients become dependant on. The lifestyle change rarely occurs until its too late!

Our family knows that it is poor lifestyle choices that can make us sick and great lifestyle choices that keep us well and living life to the fullest. We know that if you are sick, you CAN turn your life around and get better! We are rarely sick. When we do get sick, we always try chiropractic care, acupuncture, natural remedies and whole foods as our "medicine". 99% of the time this works and the cold or ailment is short-lived. In the very rare instance that medical intervention is required, the amount of money that we spend on the medication is so small compared to the amount of money that we would be spending each month on "health insurance". Instead we spend our money on "Health Assurance" - that assures us we will be well! We invest our money in organic F&V and grass-fed meat, a high-powered blender, regular chiropractic care and FUN, creative outlets for stress.

Lets think about a car...People will spend money on regularly rotating the tires, monthly oil changes and any other "Preventative" care that the mechanic recommends to extend the life of the car. And why? Because most people are not experts on cars, and they do not want the car breaking down on the side of the road. They also don't want to spend $5,000.00 on a new transmission, when they could have just gotten a $20.00 oil change!!! Maintenance and Prevention is the KEY to saving time, money and preserving the life of your car.

The same goes for your body. If you don't maintain your body, putting good stuff in and keeping bad stuff out, you will eventually breakdown, and not at the most opportune time either. You could also be dropping thousands on surgery and drugs, missing time from your family and worse, not living the life you deserve! People seem to take better care of their cars, (which they might keep for 5 or 6 years), then their own body - which they have for a lifetime!

Today, I encourage you to start investing in your health! Just like you invest your money in stocks that will grow or investing in products that will increase your profit margin, invest in the things that will help your body live to its fullest potential - Nutrient-dense, Organic, Fresh, Raw foods that God put on this Earth for you. Invest in chiropractic care and make sure your nervous system is functioning properly. A strong nervous system can easily fight off colds, germs and flus. Invest in exercise, whatever it is that you enjoy, and reduce STRESS - the number one cause to almost all diseases. Get outside, get some fresh air and "Vitamin D" (sunshine!) and enjoy your life - you only get ONE!

The next few posts will be dedicated on HOW to lead the best life possible!

5.17.2011

Raw Chocolate Fudge - Recipe

This is super easy (like 5 minutes easy!), vegan, raw, DELICIOUS, and amazingly HEALTHY!!

Raw Chocolate Fudge:
1/4 cup raw cacao powder (a super food! High in anti-oxidants and iron)
1/2 cup pitted medjool dates (high in fiber, and this adds the sweetness)
1/2 cup raw walnut pieces (high in omega-3s)
pinch sea salt

Place all ingredients in food processor or blender and blend until dough forms.Roll into little balls, about 1 inch round. I rolled some in coconut flakes, and some in cacao nibs - both tasted wonderful! Or you can eat right off the spoon! :)

5.16.2011

Kale and Avocado Salad - Recipe

This is my new favorite salad! On Saturday, we went to the Farmers Market and got our usual week's supply of F&V. It was extremly hot out, and coming home to make this refreshing summer salad from our finds was just what we all needed! Sweet, salty, bitter, tangy, spicy all rolled into one bite! With a side of chilled coconut water, lunch was complete.....

1⁄2 cup fresh orange juice
3 tbsp. fresh lemon juice
2 tsp. soy sauce (I use Nama Shoyu)
1 clove garlic, smashed and chopped into a paste
4 tbsp. extra-virgin olive oil
2-3 avocados, halved, pitted, and peeled
2 tbsp. raw hemp seeds
1 bunch kale (about 3⁄4 lb.), chopped
Sea salt and freshly ground black pepper, to taste

1. Whisk together juices, soy sauce, and garlic in a bowl. Slowly whisk in oil; set dressing aside.
2. Massage kale in large bowl with olive oil and salt to soften it and break down the bitter taste.
3. Cut avocados into cubes, and add with the hemp seeds to the kale. Toss kale mixture with dressing and season with salt and pepper.
4. Add in any other veggies you like - I used cherry tomatoes and cucumbers.

Southwest Bean Burgers - Recipe

After watching Jaime Oliver's "Food Revolution" show a few weeks ago, it really opened my eyes to how ground beef is prepared from the butcher. Although we always try to get free-range, grass-fed beef, there is still a chance that the ground beef is ground up with other parts of the animal other then the meat. I had always wanted to try making bean burgers, and this really pushed me to do it. Thanks to my sister, Sarah, for the recipe. I tweaked it a little, and they really turned out great! Very tasty, and healthy! Perfect for vegans, or anyone looking to change up their menu. These are loaded with protein and fiber, and very filling.

Southwestern Bean Burgers:

(Makes 4)
1 can (15-19 ounces) black beans, rinsed and drained. Or what I have been doing is making a bag of dried beans, dividing it up into separate servings and freezing the servings until I want to use them. You can also use any kind of bean.
1+- tablespoons light mayonnaise (I used vegan-aise)
1+- tablespoon salsa
¼ cup packed fresh cilantro leaves, chopped
1 tablespoon ground flax seeds
½ tsp ground cumin
½ tsp cayenne pepper, or to taste
Pinch of sea salt
Sprouts
Ezekiel Bread Hamburger Buns

1. In large bowl, with potato masher or fork, mash beans with mayonnaise and salsa until almost smooth with some lumps. Stir in cilantro, ground flax seeds, cumin, and cayenne until combined.
2. Heat coconut oil in skillet over medium heat until hot.
3. With lightly floured hands, shape bean mixture into round patties to fit bun.
4. Add patties and cook until lightly browned, about 3 minutes. With pancake turner, turn patties over, and cook until heated through, 3 minutes longer.
5. Lightly toast Ezekiel bun, add mustard/ketchup to bun if desired. Place pattie on bun, top with sprouts. Add salsa or other veggies if desired. (I added chopped cilantro and fresh grated parmesean cheese)

ENJOY!

5.10.2011

"You're using WHAT?!"...the breastmilk saga continues

I was recently told that I was "gross" for using expressed breastmilk medicinally, as I documented in a Facebook post. Now, why am I gross for using a "product" that is completely safe, natural and FREE, but those over-the-counter drugs are considered OK? At least I know what is in breastmilk! Not the chemicals and who-knows-what-else that are in drugs and other OTC products. Breastmilk serves many purposes other then nourishment for babies. In fact, breastmilk serves many more medicinal purposes then most people think! READ THIS:

I also have to laugh and shake my head about this because people seem to have no problem drinking and using the breastmilk from cows and other animals (yes -it IS breastmilk!!), but for some reason are disgusted by the milk from their own species! Other then food items, animal milk is used in soaps, lotions, and face/ hair creams, just to name a few. Just so I understand this correctly, it's ok and even told beneficial to smear animal milk-based cream all over your body, but it's disgusting to use human milk in your eye/nose to clear up an infection or on diaper rash?











Well, if you're ok with that, here are a few hidden ingredients in foods/products that come from animals:
  • Albumen - Egg whites used to clarify some wines.
  • Casein - Milk protein found in some soy cheese and other non-dairy foods.
  • Castoreum - The liquid from the anal musk gland of beavers used to make sauces creamier and enhance raspberry flavoring.
  • Cochineal/carmine - Red food color/dye used to color juice, baked goods, apple sauce, makeup, etc. This color is derived from crushing the female cochineal insect. 70,000 insects are needed to make one pound of dye.
  • Gelatin - Protein made by boiling the hides, skins, connective tissues, hooves or bones of cows, horses and pigs.
  • Isinglass - Sturgeon bladder used to clarify some wines.
  • L-Cysteine - Flavor and dough enhancer mainly  from duck feathers or human hair(mainly from Chinese barber shops)
  • Lactose - Milk sugar from mammals found in many foods.
  • Rennet - Scraped stomach lining from cows or sheep used in alot of cheeses.
  • Urea, uric acid - Excreted from urine and other bodily fluids used to brown some baked goods like pretzels.
You can visit any of my previous posts on "breastfeeding" where I have well documented our use for breastmilk other then for food. It has served our family well, and I am glad to still be producing this "liquid gold"! Mamas - beware of people that might derail you from using your perfect, God-given cure-all! If you got it - use it!

5.08.2011

Happy Mama's Day 2011

Well, another year has past. Nolan is almost two, and I am celebrating my 2nd Mother's Day. I was recalling last years blog post on Mother's Day, and am excited to add onto it.

Over the last year, Nolan has been attending gym class, library storytime, preschool twice a week and is watched by babysitters a few times a week when I work. Within this time, he has been exposed to many kids, teachers, parents and activities. He has grown and developed into a smart, curious, independent and fun-loving little boy.

I have also grown and learned too. I have had to apply my health-conscience "mothering" desires outside our home much more. As an example, when looking for a preschool, I had to make sure I found one that met my criteria: accepting Nolan's vaccine exemption, feeding him only the food I provide (while still making him feel included), and providing him with a strong education. I could not be more pleased with his preschool!

With the various places and people we come in contact with everyday, I have had to be more assertive when it comes to appropriate food being offered, toys or games and foul language. I can not even begin to count the number of times he has been offered a cookie, candy, soda or someother food that I do not approve of him eating. I have intervened so any times, it is like second nature to explain, politely but firmly, "No thank you, Nolan does not eat ___". If there is someone using foul language, or kids playing in a way that I don't think is acceptable, I lead Nolan in a different direction.

I am Mama - strong and powerful! I do not wilt or falter. I read and I educate myself constantly on how to provide the best for my family. I never stop learning. It is my job to protect, love and nurture. I know that the best food for us is what is provided by Mother Earth, and nothing else. I know that what our Great Mother provides is best for our bodies - the fresh water to drink, the shining sun, to run and swim in the cool water, to playing in the the warm sand. There is always criticism, prodding, guilty questions and sarcastic jokes surrounding my mothering style, especially when it does not match those of others. But I am not afraid or embarrassed. I stay strong to my convictions, whether it be breastfeeding (almost age 2 and going strong!), sleeping arrangements, food and nutrition or health care. I am confident in my decisions. If others wish to learn what I know, I am more then happy to share - my life is an open book.

I have given myself a new goal this year: "quietly show by example".

I recently read The Red Tent: A Novel,  and my picking it up at the library came at perfect timing for Mother Day. The story gave me such insight, and I was fascinated with the rituals and celebrations of birthing, mothering and womanhood of that era. I know I could not share my husband with 3 other women, as Leah and Rachel did. Nor could I be like Dinah and never have a real relationship with my son. However, I love the special bond and support between all the women, as well as a look into ancient midwifery. It is a wonderfully written book that every woman would appreciate. My curiosity is growing, and I am now about to read Inside the Red Tent (Popular Insights).

As mothers, we are responsible for our children's wellbeing and their health. This is something that I do not take lightly. I know that everyday, every lifestyle choice we make can tip the scale in the direction towards or away from health. I know that when I offer healthy, nutritious meals to Nolan that I am helping him develop his palate and curiosity for foods (no wonder the kid LOVES Indian food!). I also know that IF I were to offer him something not innate for his body, that I am the one responsible for setting him up for disease in the future.

Over the next few months, most of the blog posts will be dedicated to foods that are innate to our bodies. Foods that help us heal, and keep us strong and healthy. The food that nature intended us eat. I hope to inspire and educate mothers how to purchase and prepare food that will support the family in achieving optimal health. (There is a reason our family rarely gets sick - and it's not good luck! It is the food we eat!!) There are so many food options out there; labels and advertising make it more confusing. I hope to offer some insight to healthy and simple meals, some are already posted under "Recipes". I am a busy mother myself, so easy, quick and highly nutritious meals are the way to go in my book!

5.04.2011

"Busting the Yoga Myth" article

A HUGE "thank you" to Glenn at Our Wonderful World Digital Magazine for publishing my article on Yoga. Please feel free to contact me with any questions, and I look foward to seeing some new faces in my classes.