Tag: raw foods

Priming Our "Fountain of Youth" – Raw Foods in Winter

Cranberry Salad (A Wintertime Raw Food Energy Stimulator)

Winter is a time for meditation and reflection. Certainly, our bodies become quieter. Our need for sleep is natural at this time of year. But as we turn inwards, we need to cultivate a balance. We need a certain amount of liveliness in our bodies, even during this quieter time.

We know that raw fruits and veggies are good for us. Sometimes, though, a piece of raw food is not the first thing that crosses our mind when we want winter foods.

The trick is to work with raw food recipes that give us all the nutrients that we need, and which also feel satisfying.

Recently, I had some evening quiet time, after spending the day cleaning along with the Pick-Up-and-Put-Away (PUPA) steps so necessary to bring order, harmony, beauty and joy to life. At the end, I was bushed. Fortunately, I had quiet time alone, and so I petted my cats, gave them some treats, and sat down to watch TV with a chopping board on my lap and my favorite veggies-cutting knife in hand. I made the following recipe for a holiday cranberry salad – all raw – and very eatable on its own. And just super-full of healthy vitamins and such!

Alay’nya’s Christmas Cranberry Salad – Maximal Healthy Winter Raw Foods!

  • 1 bag of fresh cranberries, washed. (You might do this with half the bag, save the rest to wash and use later.) As you go along, feeling through them, toss out the ones that are soft. Cut the ones that are firm – first into halves, then again into quarters. (If you have a food processor, you might do a very loose and light chop. But if you don’t, or just want to have something to do with your hands while watching TV, then hand-chop.)
  • Oranges or clementines – For every cup of cranberries, you’ll want between ½ cup to a full cup of freshly cut orange slices. Just peel the oranges, pull apart the segments, then chop these into smaller pieces. Guestimate proportions; you don’t need to be exact. For a half-bag of cranberries, this could be two large navel oranges, or 3 or 4 smaller ones. You can use clementines if those are what you have at hand.
  • Celery – about two large, fresh sticks – choose from the inner part of the celery heart where the celery is sweetest. Cut off any green leaves (use to put in your raw foods juicer, a stew or soup or stuffing). Cut the celery into small pieces. All these fruit & veggie pieces should be about the same size.
  • Walnuts – about a half-cup. Cut into small pieces.
    Mix the chopped fruits, celery, & nuts in a large bowl. This is a lovely give-away present to health-conscious friends and family. You can eat this by the forkful as a snack.

This will last for a bit in the fridge, but should be eaten within 4-5 days. It’s a great way to get a fabulous salad made while watching a bit of evening TV!

Remember the food-combining rules: Eat “like with like.” So it’s actually best NOT to put this raw fruit-based salad with other foods. Instead, eat it early in the day as a snack before other meals.

Remember also – your stomach uses different levels of pH and enzymes to digest different kinds of food. It digests protein differently from starches. So if you have a meal of meat, fish, or eggs, try to NOT have your starches (potatoes, rice, breads, etc.) at the same time – although you can eat as many veggies (cooked and/or raw) with your protein as you like. So choose whether you’re having a “protein-based” or “carbs/starches-based” meal.

And up your consumption of “healthy oils” during the winter – they help soften your skin, and they transport the fat-based vitamins throughout your body. Avocado is good. Make your own salad dressings with high-quality olive oil and/or grapeseed oil, with a nice balsamic vinegar or a splash of lime. Add some flaxseed oil as well. (Omega-3’s and other healthy things.)

Here’s to your health, wellness, and overall well-being – as we bring the year to a close, and look forward to the year ahead!

Raw Foods, Real People, and Cold Weather

Dear Ones —

I made a mistake last night — ate homemade beef stroganoff w/ noodles for dinner. It tasted great, was filling on a cool autumn evening, and was SO not right for my body! Not that I felt “wrong” this morning — just — not so “right.” There is a feeling that we get when we eat the right foods, at the right time — we feel “lighter and brighter.” And this wasn’t it.

So I promised myself that today would be — at least mostly — a “raw foods” day.

Perhaps I’m inspired by finding the Raw Divas’s website last night. That was a nice treat! A whole lot of advertising and promo-blather, but their hearts are in the right place, and if you read and click far enough / long enough, you do come across some useful (free!) information.

And before going further — a brief pitch for my fave raw-food read; Raw Food, Real World. Co-authors and raw foods restauranteers Matthew Kenney and Sarma Melngailis both motivate and inspire with their youthful and bouyant energy, and delightful recipes. (A word of warning: Their suggestions are rarely for those short on time, and some of the most interesting options require both a dehydrator and substantial advance preps. Barring that, the pictures and recipes are inspiring and might get some of us “over the hump” of having to devote extra time.)

As a sidebar, now that people are getting much smarter about intermet marketing “methods,” it becomes progressively difficult to wade through sites that are mostly promo-pages, with a whole lot of fluff, and very little behind them. MOST of what you would desire to find can be obtained from your local library, for MUCH cheaper than the various e-books, e-zines, and other items hawked on the net.

For example, I recommend going to the library first for your raw-food reads. Take home a bunch of books, load up on the most attractive and vibrant fruits, greens, and veggies you can get from either a farmer’s market or your most trusted food store, and find out what you REALLY do over the next week or so. A week or two in the “real world” of your own kitchen will let you connect ambition with reality. Then, and ONLY then, decide on what books you REALLY need for your long-term private libary, and what internet thing you REALLY must download, at the cost of pulling out your credit card.

That little diatrabe aside, back to raw foods — something that we dancers all need, because they deliver high-quality energy, especially if done right.

I’ll admit to being motivated — at least in part — by reading about fashion designer Donna Karan’s experience Donna Karan’s experience with a raw-foods diet. She both lost weight AND improved her energy level! Donna was mentored in her new approach by Jill Pettijohn, live-foods advocate and chef.

But, as the Karan article notes, not all of us can afford live-in chefs.

In the “real world” in which many of us live, we have two challenges when it comes to increasing the raw/live ratio of foods:

  1. Finding the time in the first place — the big challenge for all of us, and I’ll address it in a minute, and
  2. Now that it’s cold, the LAST thing we want are a bunch of cold, raw veggies. Most of the time, we can scarcely get excited about them in the summer — but who wants cold and raw when that’s exactly what we face when we go outdoors?

The time challenge first — because that is often the biggest stickler in our lives, and with holidays coming up, the last thing we need to do is to make our lives more complicated.

I have found, through sad experience, that going to the farmer’s market is an uplifting and inspiring event — so inspiring that I will often come home with MUCH more than I can use in the reasonable future. What is worse, I too often have not “connected the dots.” Between the joyous and exuberant sensory stimulus of all these wonderful fresh market things and the actual act of eating these lovely items, there is some necessary preparation. And left to my own devices, such preparation gets postponed indefinately … until I wind up chucking those once-lovely veggies that have gone well past their “use-by” date.

There are three steps that I’ve found that help me get on track, and stay on track, with the veggie-intensive approach to living. Because they work well for me, they might also work for you!

(1) Have something of an action plan before going to the food store / farmer’s market. I’m not saying that you need to be rigid — but put things together in your mind before you shop. For example, if you’ve checked the weather, and know it will be cold, windy, and rainy, you know that you will want something warm. Something that will SMELL good when you come into the house. Think about how you want to nourish yourself emotionally and sensually as well as physically.

Think also about your time-plan for the week ahead. Will you be coming home tired and late, and just want to eat and relax? Then you know you need at least one crockpot meal. Will you have an evening where you’ll come home, have a half hour or so, leave for an hour and a half, and then come back for dinner? Then think about something that can do a slow-bake in the back of the oven.

As you form up your major strategies, think through how you’re going to use your leftovers — what you want to make in extra quantities so that you have plenty for lunch or dinner later in the week. Now — the “raw” part: Around these time constraints, factor in where and how you’ll add in the “raw foods” (or those given a bare-minimal saute). Sometimes this will happen, sometimes not.

Add this to your knowledge of what is seasonal, what feels good to you right now, make a mental list and/or jot down a few notes. If you’re thinking about shopping at a Saturday morning farmer’s market, take time Thursday or Friday evening to look through your recipe books to see what inspires you. Make note of any special ingredients, and try to pick them up on the way home from work — so that you don’t expend valuable weekend time on extra shopping.

Next — and this is a big one — plan on taking at least twice as much time for your “food shopping adventure” as usual. When you get home, and AS YOU UNPACK (except for getting the things that need to be cold into the fridge), prep your foods before you stash them.

For example: If you buy onions and mushrooms, with the intention of folding them into three or four different dishes over the week, cut up the onions right away, and start sauteing them in olive oil or butter. While they start to brown, cut up your mushrooms, throw them in. Then store your pre-cooked onion-mushroom mixture, not the “raw” raw ingredients. (Yes, I know this post is about raw foods. We draw the line at raw onions. Raw onions do not enhance intimacy later in the day.)

If you bring home a cauliflower, pull off the leaves, and cut out the core. If you know that you want cauliflower “florets,” cut a bunch of them NOW, while the thing is in front of you.

This takes time. The benefit is that you increase your likelihood of actually using and eating these wonderful foods!

Third point — all on the “time-challenge” end of things. In some areas, you’ll be better off buying things that are at least semi-pre-prepped. For example, you might buy a package of cut-up butternut squash pieces. Saving yourself fifteen minutes is worth the extra expense. You be the judge.

Now, on to the REAL challenge. It’s winter. We want warm, rich foods. Not cold salads.

Step 1: We can tolerate a fair bit of raw if it is cut up small and covered in a nice, rich sauce. This is NOT a time for fat-free! (Such an idea is an insult to our system, especially in cold weather.) Remember that fats carry flavor, and fats carry fat-soluble (not water-soluble) nutrients. And we need both; the first nourishes our psyche, the latter our body.

So invest in good salad dressings, cut your veggies up small, and take both with you to the office, along with some easily-added protein — a can of fish, or a little left-over salmon, or some of those pre-cooked chicken pieces. Add guacamole or raw pine nuts for a little extra richness and flavor, and you have a totally acceptable year-round meal. Perhaps a little soup, maybe a few crackers or nuts, and you’re ok. Allow your raw-veggie salad to come to room temperature before eating; that will also help on a cold day.

Space your foods out during mid-day; a lot of our cravings come from system-crash when we push too long without nutrients.

Second, make it easy for yourself — spout some nuts (yes, get raw nuts, such as almonds, and let them sit in water overnight — then drain, and store in the fridge). Use these as a snack. Year-round, they give you not only the “raw,” but the “live” food experience. Add sprouts to your salads / sandwiches; another easy way to get “live.”

Sometimes we just need cooked foods — some foods might be too dense to be enjoyed raw; brussels sprouts come to mind. Also the heavier winter squashes, and the denser and darker greens.

Sometimes, a little saute is all that is needed. Sometimes, we must do more.

Right now, I’m learning how much I need to cook foods in order to bring out their flavor, and make them enjoyable as well as nutritious.

I’ll share my findings, and please — feel free to post a (useful) comment — especially, link us in to good books and recipes!