12-Genius Foods

This is a wonderful chart on 12-Genius Foods from Steph Jackon

The foods included are blueberries, broccoli sprouts, cabbage, celery, chia seeds, kale, peppermint, pumpkin, rosemary, spinach, tomatoes, and walnuts. Ir lists the nutrients provided as well as other health benefits.

Black Forest Mushroom Soup

This recipe for Black Forest Mushroom Soup is for Dr Fuhrman's website. We altered it to fit our needs.

Serves: 5

• 2 tablespoons water
• 2 pounds mixed fresh mushrooms (button, shiitake, cremini) sliced 1/4 " thick
• 2 cloves garlic, minced or pressed
• 2 teaspoons herbes de Provence
• 4 cups carrot juice (5 pounds of carrots, juiced)
• 6 cups vegetable broth
• 2 carrots, coarsely chopped
• 2 medium onions, chopped
• 1 cup chopped celery
• 3 leeks, cut in 1/2-inch-thick rounds
• 1/2 pound rice pasta
• 1 cup dried lentils, rinsed and drained
• 1/4 cup raw cashews
• 1 tablespoon fresh lemon juice
• 1 tablespoon chopped fresh thyme
• 2 teaspoons chopped fresh rosemary
• 5 ounces chopped kale
• 1/4 cup chopped fresh parsley

Heat the water in a large saute pan. Water saute the mushrooms, garlic and herbes de Provence for about 5 minutes, or until tender, adding more water if necessary to prevent from sticking. Set aside.

In a large soup pot, bring the carrot juice, 1 quart cups of broth, carrots, onion, celery, leeks, pasta, and lentils to a boil. Reduce the heat and simmer until the vegetables are tender, about 30 minutes.

In a food processor or high-powered blender, puree the cashews and remaining 2 cups broth. Blend until smooth and creamy.

Return the pureed soup mixture to the pot. Add the remaining herbs, mushrooms, kale and parsley. Heat until the kale is wilted. 

Raw Apple Cranberry Cobbler

With cranberries available this time of year, we wanted to make a low fat, high fiber Raw Apple Cranberry Cobbler. This recipe is so easy. You will need a food processor.

Ingredients:
Crumble
1 1/2 cups of dried mulberries
6 pitted medjool dates
1/4 teaspoon vanilla extract
Pinch of salt
juice of half a lemon, 1-2 TBS
In a food processor, chop all ingredients together into a crumbly, but moist texture. Set aside in a bowl.

Apple filling
9 organic apples (organic are usually a little smaller, if using large apples, 6 should do), cored and quartered
1/2 cup raw cranberries
6 pitted medjool dates
½ teaspoon of cinnamon
Pinch of sea salt
1/2 tsp vanilla
juice of half a lemon, 1-2 TBS

In a food processor pulse 6 of the apples and cranberries into small chunks and transfer to a mixing bowl. Don’t pulse too much. Process the remaining 3 apples with the dates, cinnamon and salt, until smooth (like applesauce).
Mix both together and spread into the bottom of a 9x9" pan and then sprinkle the crumble on top.

raw-vegan-creamy-pasta-alfredo

This recipe is altered from Raw-vegan-creamy-pasta-alfredo

Alfredo Sauce Ingredients:

• 1/2 cup pine nuts
• 1/4 cup macadamia nuts
• 2 T lemon Juice
• 1 clove garlic crushed
• 1/4 t sea salt
• 1/2 t onion powder
• dash of white pepper
• dash of nutmeg
• 1 T tahini
• 1 t miso
• 1 T nutritional yeast
• 1 small zucchini (we used the ends from the zucchini that we spiralized)
  
  Blend pine nuts, zucchini, lemon juice, garlic, onion powder, nutritional yeast, salt, white pepper, nutmeg, tahini, and miso in a high speed blender until smooth and creamy.  

For zoodles we spiralized 4-6 zucchini. This served 2 as a main dish and 4 as a side.

To serve warm we plated this and placed it in the dehydrator for 1 hour..

Raw Potluck November 2015

This month's theme was to use at least one ingredient from the squash family

As usual everything was delicious!

Our December Potluck is the 5th. The theme is a holiday dish.

Zucchini Hemp Casserole

Hemp Tabouli
Ingredients:
1/2 cup hemp seeds
1/2 cup cucumber, diced
1/2 cup parsley, minced
2 TBS olive oil
2 TBS green onion, sliced
2 tsp mint leaves minced
1 TBS lemon juice
1 clove garlic, minced
1 cup chickpeas, canned, drained
salt and pepper to taste

Spinach salad with apples and cucumbers with

a balsamic dressing

The Spectacular Broccoli Salad was a take off from Kris Carr's recipe
Pomegranate seeds were used instead of goji berries, cauliflower was added as was chayote squash






Almond Butter Cacao Cupcakes

Lemon Kefir/ Kombucha Tea (from one of our  Healthy Self students)

Raw Nut-free Fat Pumpkin Pie with Coconut Whipped Cream

We try to keep our fat consumption to under 20%. The coconut whipped cream will not allow that but it is much less without the nut crust.

Ingredients: for 1 12-slice pie
Crust ingredients:
12-15 pitted medjool dates
2 cups dried mulberries
2 TBS cacao powder
small piece of cinnamon stick (1/2 tsp ground)
Directions: place all the ingredients in the food processor, processing until "graham cracker crust-like". Press into a pie plate lined with parchment paper.

Pie filling ingredients:
3 cups raw pureed pumpkin **
a pinkie inch of ginger (1/2-1 tsp ground)
an inch of a cinnamon stick (1 tsp ground)
1 pound of medjool dates
an inch of a vanilla bean (1 tsp liquid)
1 cup ground crispie* pumpkin seeds (high in zinc and lower in fat than cashews)
Directions: place all the ingredients in a high speed bender until smooth. Pour into the pie crust, smoothing with a spatula.

Coconut Whipped Cream:
1 can Thai organic coconut milk
1 tsp maple syrup
1/4 tsp vanilla
Directions:
Refrigerate the can of coconut milk at least 8 hours, do not shake. Open the bottom of the can using a electric or hand can opener. Pour off the coconut water. Scrap out the coconut cream. Whip with the maple syrup and vanilla.

Topping:
2 TBS cacao nibs
Directions: Sprinkle nibs over the top.  Refrigerate for at least 2 hours.

* soaking the nuts, seeds, legumes, and grains helps the phytic acid bind to  minerals and using salt water helps neutralize the enzymes allowing more nutrients to be utilized by one's body.

** We sliced, seeded, and peeled the pumpkin as if it was a cantaloupe. Then we diced the pumpkin and used a high speed blender to puree. We froze the pureed pumpkin in 2 or 3 cup portions.

Nutritional facts: without the cacao nibs and coconut cream
calories: 281.5
Fat: 2.0 g
Carbs: 53.05 g
Protein: 4 g

Fruit and Vegetable Substitution List

This Substitution List is from Reboot with Joe

Item	Substitution
Apple	Any variety, pear, red grapes, black grapes, cherries, blackberries, blueberries
Arugula (Rocket)	Spinach, kale, watercress
Avocado	Roasted veggies (squash, mushroom, eggplant), banana, olive
Banana	Avocado
Basil	Parsley, cilantro, mint
Beets (Beetroot)	Golden beets, red cabbage, tomato, radish
Blueberries	Blackberries, strawberries, raspberries, cherries
Bok Choy	Kale, beet greens, dandelion greens
Broccoli stalk	Celery, cucumber, cauliflower
Broccoli	Cauliflower, green cabbage
Butternut squash	Pumpkin, carrot, sweet potato, acorn squash, spaghetti squash, delicata squash, Hubbard squash
Cantaloupe (Rockmelon)	Mango, papaya, peach
Carrots	Sweet potato/yam, winter squash, pumpkin, parsnip
Celeriac root	Celery, turnip, parsley root, kohlrabi, jicama, daikon
Celery	Cucumber, zucchini, jicama
Cherries	Raspberries, strawberries, blackberries
Chives	Scallion
Cilantro (Coriander)	Basil, parsley
Coconut water	Water, diluted fresh juice
Collard Greens	Mustard greens, kale, beet greens, dandelion greens
Cranberries	Cherries, raspberries
Cucumber	Celery, zucchini, jicama
Dandelion Greens	Kale, mustard or collard greens, beet greens
Eggplant	Mushrooms
Fennel	Celeriac root, kohlrabi, jicama, daikon, endive
Garlic	Shallot
Ginger	Lemon
Grapefruit	Another variety of grapefruit, clementine, orange, tangerine, blood orange, star fruit
Green Beans	Asparagus, long bean, french bean
Green cabbage	Red/purple cabbage, kale, arugula, watercress, endive
Green peppers (Capsicum)	Red or yellow peppers, mushrooms
Honeydew (Melon)	Green grapes, avocado
Jalapeno (Chili pepper)	Serrano pepper, yellow wax pepper, chile pepper of choice
Kale (Tuscan cabbage)	Arugula, watercress, spinach, Swiss chard, green cabbage, mustard/collard/beet/turnip greens
Kiwifruit	Mango, orange, tangerine, lime
Lemon	Ginger
Lime	Lemon, orange, clementine/tangerine
Mango	Papaya, kiwifruit
Maple Syrup	Honey
Mint	Ginger, sweet basil
Onion	Garlic, leeks, shallot
Orange	Grapefruit, clementine, tangerine, kiwifruit, mango, papaya
Oregano	Sage
Parsley	Cilantro, kale, arugula
Parsnips	Turnip, parsley root, celeriac root
Peaches	Nectarines, plums
Pear	Apple, celery root, peach, plum
Pineapple	Orange, grapefruit, mango
Pomegranate	Pineapple, strawberries
Portobello Mushroom	Any variety mushroom, eggplant
Radish	Red cabbage, tomato
Raisins	Dried cranberries, figs
Red/purple cabbage	Green cabbage, radish, cauliflower, broccoli, radicchio
Romaine	Bib lettuce, radicchio, endive, Boston lettuce, green or red leaf lettuce
Shallot (Eschalot)	Garlic, onion
Spinach	Kale, Swiss chard, romaine lettuce
Strawberries	Raspberries, blackberries, cherries
Summer Squash	Zucchini, cucumber
Swiss Chard (Silverbeet)	Kale, spinach, romaine, mustard/collard/beet/turnip greens, green cabbage, arugula, watercress
Tangerines	Orange, grapefruit
Thyme	Rosemary
Tomato	Radish, red pepper, watermelon
Watermelon	Red grapefruit, cantaloupe, honeydew, tomato, radish
White Wine vinegar	Red wine vinegar, cider or champagne vinegar