Juice Feasting: An Odyssey - Part 2

I had one really cranky, cravin' food kinda day -  about 4 days into the fast. I had a few sips of this and it instantly had an amazing, calming effect on me! Just as important, one small glass was incredibly filling. This one's a keeper!!

On January 1st, we set out to do a two week Juice Feast- and we made it! Today marks day 14 of consuming only fresh fruit and vegetable juice.

The BIGGEST challenge has NOT been HUNGER. Yes, of course we have dealt with our fair share of hunger pangs, but since we are getting all of our daily caloric requirements, we recognize that it wasn't true hunger we were feeling most of the time - but just cravings. In fact, we each only felt real hunger 2 or 3 days out of the 14 - and this was usually when we had done a lot of activity or waited too long between drinking juices. So no, the biggest challenge wasn't not eating. The biggest challenge was finding new ways to stimulate ourselves that didn't involve food.


This time has given us a great opportunity to step back and realize just how much of our lives we spend eating for pleasure. Besides our 2 or 3 regular meals a day (we're often breakfast skippers), we frequently eat both when we're bored AND when we're having a good time (watching movies, hanging with friends, etc.). I know we're not alone in this. So many people have social lives that seem to revolve, or at least heavily involve, eating. One of our goals in this juicing experience is to change our habits so we are not just eating because it's time to eat or because - "hey, why not?". Yes, we still love eating, but we really wanted to create the space to give ourselves other things that give us pleasure.


So what have we done to fill up our time during this Juice Feast?

We've gone hiking at a few different parks, walking around our neighborhood, done yoga, played card games, and watched a few documentaries and comedies. We even did a bit of work for our business: New Family Naturals.

We've both done a good deal of reading - usually several hours a day. Engin has started blogging on his new Turkish-language blog. At my request, he's also making me an awesome copper wind chime, tuned to a popular middle eastern scale (giddy with excitement over that one :).

All-in-all, it's been pretty low key - and we wouldn't have had it any other way. We've really enjoyed our time to relax and just hang with each other.

I thought I'd end this post with the recipe to the drink pic posted above.

Calming Cantaloupe Juice - 2 servings

1 cantaloupe, seeded and skin removed.
cinnamon and nutmeg to taste.

Put cantaloupe and dash of each spice in blender. Blend until smooth and strain through cheesecloth or nut milk bag.

Pour in 2 glasses and enjoy with a loved one! 

All the best,

Toya

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Juice Feasting: An Odyssey

Other than a select few family members and friends, I haven't told anyone that I am doing a Juice Feast. Today marks day 8 that I have only had fruit and vegetable juices to "eat."

The reason that I haven't told anyone is because I just wasn't sure if I could do it. I've done short juice fasts in the past, but I have been feeling rather "out of control" when it comes to food lately, so I wasn't quite convinced I would make it beyond one or two days without chomping down on something deliciously bad for me.

Now that I have safely made it beyond the first week, I feel a bit more confident in announcing the fact that I plan to do a prolonged fast. I am hoping to use this time to break some food addictions I've developed, as well as release some of the many pounds that have crept up since spending time at Optimum Health Institute (OHI) in 2010.

What is a Juice Feast? I'll generally go with the developing alt. health phenomena of naming this a "feast" rather than a fast because I am consuming more than 1200 calories a day in juice, as opposed to a juice "fast" which typically gets one around 500 calories a day. Since you are still meeting the body's caloric needs, it is meant to be something anyone can do regardless of any family or work obligations you might have.

Regardless of semantics, this is still a fast in that I'm abstaining from a very huge part of life - eating. I am quite fortunate that I do not have to show up to a 9-5 gig during this time. Although your body still is getting the nutrition it needs, giving up all the junk you are used to can be quite a shock for the body and mind to get used to. I'd much rather have this time to retreat from outside demands so I'm not distracted from my goals.  Luckily, my husband has taken off 2 weeks from work to join me on this juicing adventure, as it is really much easier when you have a partner to help with the actual juicing as well as provide much appreciated support and encouragement.

Although I'm still having massive cravings for all manner of bizarre foods, I am becoming used to the idea that  this is just not part of my reality right now.

What do you juice? So you may be wondering what exactly I've been consuming. The best thing about feasting, versus fasting is that I drink as much juice as I want. I also drink water too, of course. If I'm feeling particularly starved, I might have 5 or 6 juices in one day. Generally, I hang around 4 or 5 juices a day though. Although I often change what I juice from day to day, here are some of my common concoctions:

Breakfast: fresh squeezed orange juice

Mid-morning: baby spinach, romaine, celery, lemon, ginger juice

Lunch: tomato, bell pepper, kale, chard, parsley, radish, lemon, kelp, spices (we call this our "soup juice")

Dinner: carrot, celery

Dessert: pineapple, parsley


Now that you know what I'm up to, I look forward to sharing more with you in the days to come.

Much love,

Toya

Asian-Style Noodles - A Raw Food Recipe (Guest Blog)

[The following is a guest blog post from my good friend, and former personal chef, The Wellness Woman (Visit her blog here). We recently made and enjoyed this delicious kelp noodle meal together. And before you say KELP?!, no it doesn't taste fishy. It tastes like real pasta. It truly was out of this world – delicious. I suggest you grab yourself some kelp noodles and try this dish, pronto. Hope you enjoy!]

A Raw Foodie’s Pasta Paradise – by The Wellness Woman

Growing up I loved to eat pasta.  And pasta loved me back so much it gave me a big hug and wouldn’t let go, clinging to my body in excess fat and bloating.  Yep, the song is true, sometimes love does hurt.  I realized this relationship wasn’t working so I broke up with my pasta pal and transitioned onto a raw food diet saying ciao to the pasta pounds. 

I loved my new svelte self and the extra energy and radiance I experienced from being a raw foodie, although I must admit I sometimes craved my old versatile friend that made many meals so delicious and filling.  I tried to fill the gap by spiralizing zucchini, carrots, and even parsnips.  Even though it was tasty, it wasn’t really the same. 

Just when I thought I would have to suck it up and live without my beloved pasta fix forever, I discovered it…

Kelp noodles.

Now, that might not sound too appealing (neither does excess fat and bloating) but I can assure you they taste AMAZING.  And wanna know something even more amazing?  Kelp noodles are nutritious AND (yes, there’s more!) are gluten-free, fat-free and only 6 calories per serving.  (Feel free to pause reading here while doing your happy dance).

Kelp noodles are easier to prepare than traditional pasta too.  No waiting around for water to boil, just rinse in warm water and give them a quick massage with your hands.  To soften the noodles further, try marinating them in nama shoyu and a bit of nut butter.  Here is my one of my favorite recipes, which is quick, easy and delicious. 

I package Sea Tangle Kelp Noodles, rinsed

2 Tablespoon cashew butter

2 Tablespoons nama shoyu (soy sauce)

1 red pepper, julienned

large handful of cilantro, roughly chopped

pinch cayenne

topped with a generous serving of alfalfa sprouts

This is one example, but to be honest, take whatever fresh vegetables you find in the fridge and add it to the noodles.  Try peas, carrots, zucchini, tomatoes, avocados…it all tastes great.  Go Italian with garlic and herbs or Thai with mint, basil, and ginger.  Get creative, have fun and enjoy pasta AND your svelte self!

[Editor's note: You can get some kelp noodles here. I recommend ordering more than one bag; you'll be glad you did!]

Winter's Brew (Glühwein)

A few weeks ago, one of my husband's friends brought us a huge bag of juicy sweet raisins from Turkey. They were so good, but unlike the raisins we buy here, they had seeds in them. I wanted to find a way to enjoy them while they're still fresh, so I brought out my crock pot and came up with this drink. It's a warm, sweet mulled-spices drink. It tastes just like German Glühwein - except it's completely alcohol free. It's a great family-friendly alternative to hot apple cider. It's so good, if I do say so myself! :)


Winter's Brew (AF Glühwein)


2 cups raisins
Peel of 1 orange
1/4 cup dried elderberries (great for colds and congestion - get it in the bulk herbs section of your local health food store)
1 whole nutmeg (use one you've already grated from)
1 dried clove (use more if you like - I just like a hint of it)
1 small stick cinnamon
Cheesecloth or nutmilk/nylon bag


Place everything in your nylon (nutmilk) bag or a large piece of cheesecloth. Tie the bag or, if using cheesecloth, gather ends together and tie at the top. Place in a crock pot/electric ceramic cooker. Fill with water 1 inch from the top (I don't know the exact capacity of my crock pot - but it's large - though the pic below doesn't represent that well). 

Turn crock pot to the highest setting and place the top on it. Every few hours, use a large spoon to press on bag (to help crush the softened raisins).


Let your brew stew for 6-8 hours. More sugar will be released from the raisins the longer you stew it- and the sweeter it will be.

Serve warm! This is a delicious drink to serve at parties or to enjoy with family on a cold day.

Tip: The elderberries give this a great fruity taste. If you can't find them, try frozen cherries or dried blueberries.



I hope you'll give this a try!




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What I would do for 5 dollars

I'm working on a qualifying paper, a precursor to doing my PhD dissertation. I think it will determine whether or not I will/can continue in the program. Not 100% sure I want to, though :) --- It's been a hectic and fast year.


I'm glad I had the summer off where I spent nearly 3 months at Optimum Health Institute in San Diego. Even got to visit their facility in Austin a few weeks ago....


Anyhow, on to what I would do for five bucks.


I've been editing and writing for about 10 years now - for the past five, consulting on everything from government documents to fiction/non-fiction manuscripts. Due to school, I had to get out of major professional writing, but was still able to manage a few large/ongoing editing jobs a year. 


However, since I really don't have a lot of time these days, I figured I'd try doing a lot of small jobs. In comes a website I stumbled upon: www.fiverr.com

You can find a whole host of things people are willing to offer up or want to buy for $5. It's pretty cool.

I know a lot of people out there are looking for jobs (I guess I sorta am too :), so I figured offering a proofing service for resume cover letters would be a fun way to try the service out.

What would YOU do for five dollars?

Check it out:


http://www.fiverr.com/users/toyatanis/gigs/edit-your-cover-letter


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OHI Raw Food Detox Program - Days 3-7

                      




Detox Day 7 ---- 13 pounds down so far.


We did a 3 day juice fast the first week. There were two basic juices


1. the hypoglycemic "hypo" juice: cucumber, celery, zucchini, chard, green cabbage, bok choy, mixed sprouts, parsley, basil, kale, ginger, fennel, kelp and dulse.


2. regular juice: the same as the hypo plus beets and carrots are added.


Breakfast is always some type of fruit, such as watermelon (my favorite), cantaloupe soup (super yum), orange and grapefruit wedges or whole fruit applesauce. Most other meals consist of sprouts, mixed salad, a vegan seed cheese - which are basically seeds which are soaked, ground, fermented and seasoned, and some side dish. Past side dishes have included raw crackers, guacamole, half an avocado, radish salad, sauerkraut, seaweed salad, baby carrots, cherry tomatoes, bell pepper spears or cucumbers. Although I do love the avocado and guac., they do slow down the detox for people who don't want to lose a lot of weight.


One of these days I'll take pics of what they serve. Cheers!


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Optimum Health Institute (OHI) Days 1-2

                       


So today is actually my fourth day at the holistic health, body, mind detox center (OHI) and I'm feeling exhausted but fantastic. All the food is raw but not gourmet at all, but I really don't mind. I'm having a great time. Part of the detox is also detaching from phones, tv, and internet as much as possible..so I'm only going to upload a video every few days. I will be documenting as much as I can about the program though for people who are interested in coming to OHI themselves or would like to do something similar on their own.

The vid. below is just an introduction to the program and my first couple of days here. Peace and greens! - Toya

Eritrean Fiery Potato Stew (D'Nish Zigni) - Recipe

I made this recipe in honor of "Africa Day" designated for May 25th, 2010. I was inspired to put this post together by Casey Angelova over at "Eating, Gardening & Living in Bulgaria" who encouraged other foodies and bloggers to help recognize the diverse and often under-appreciated cuisine from the African Continent. At first I had no idea what to make because I don't have a lot of experience with African cuisine. The more I thought about it though, I knew I wanted to try and re-create an awesome potato dish I had at my Eritrean friend's house several months ago. So, I did a search for some recipes online and found something that sounded like what I remembered eating. Although it doesn't compare to the authentic Eritrean spicy potatoes my friend's mom made that day, it is pretty darn close.  

When I originally tried to recreate this a few months ago, it didn't come out quite right--but that's because it was missing one key ingredient: Berbere. Berbere is a staple in Eritrean cuisine. It is a complex blend of chilis, peppercorns and lots of other spices that I don't normally use, such as fenugreek, cardamom, cloves and coriander ---I would liken it to a super hot Indian curry spice - but African style. It also includes the more familiar cinnamon and allspice. You can get the complete recipe for Eritrean Berbere here.

Other than mixing and roasting the spices for the Berbere, the recipe itself was pretty easy (Note: If you do decide to make your own berbere, make sure you open a window! The aroma from roasting and stirring a bunch of chilis caused lots of whooping and coughing in my house! :). Overall, I was really pleased with how this came out. The dish is so simple, yet the flavors are so complex. Served along with some pita and yogurt (I used Turkish pide), this makes a great lunch entree or dinner side dish. I hope you'll give it a try.


D'Nish Zigni (Fiery Potato Stew) 
(Recipe taken from recipeisland.com - which was adapted from Olivia Warren's "Taste of Eritrea.")

2 Tablespoons Olive Oil
1 Medium Onion — Chopped
4 Teaspoons Berbere — Or Hot Sauce
6 Medium Potato — Cubed ( I peeled before cutting)
1 Can Tomato Paste
1 Teaspoon Salt
4 Cups Chicken Stock (I used vegetable broth)
 
Directions: Saute onion in oil for 5 minutes. Add berbere, and potatoes, saute for 5 minutes. Add broth and simmer for 10 minutes. Add tomato paste and salt, simmer for 10 more minutes (I simmered 25 minutes instead of 10). Serve with injera or pita bread.


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What the Heck is Raw Food? -- Plus some resources to get you started!

Photo courtesy of my bud Aimee "The Wellness Woman." You can find the recipe to this gorgeous all Raw Bento Box here. Aimee is an amazing raw food chef and an inspiring life coach. She has also graciously agreed to do a guest post for my blog in the coming weeks, so stay tuned!



So, What the Heck is Raw Food Anyway?


The terms "Raw Food" and to a lesser degree "Living Cuisine" have been making their way into the mainstream public's consciousness recently. This is due in part to a few celebrities who've adopted a raw foods lifestyle (... Anyone  remember the hoopla surrounding Demi Moore's amazing bikini body when she appeared in the Charlie's Angels movie? Well, she achieved her svelte figure by going raw.).


But what exactly is raw food, you may be asking. Simply put, raw food consists of fresh, minimally processed and uncooked ingredients. Raw foodists are almost all exclusively vegan or vegetarian, so in this sense, raw food does not refer to raw meat and seafood. As an additional guideline, if you pick up any raw foods book (see resources list below), you'll read that food is no longer considered "raw" once it has been heated above a certain temperature -- most agree that's somewhere between 105 and 118 degrees.



So what do raw foodists eat?


Well, it's not just salads. There's an unending supply of fabulous raw food recipes out there (one of my favorites is raw, vegan lasagna). Still, leafy green vegetables, including wild greens and sprouts are usually at the top of a raw foodist's menu. Then there's a healthy dose of fruits (both sweet and unsweet), nuts and seeds, and fats/oils (avocados, coconut, olives). Some also include seaweeds and so-called "super foods" such as maca, cacao (raw chocolate) and goji berries. (more about super foods another day).


Some people do eat a 100% raw food diet. However, this is just not realistic for most (especially me), so many who are into the raw foods lifestyle eat "high raw" where they strive to eat anywhere from a 60% to 90% fresh, plant based diet.




Why would people eat only raw food?


There are many reasons why people adopt this way of eating. Many health buffs are turned on by the super high content of vitamins, minerals and micronutrients this diet offers; still, others claim this diet gives them more energy, improves digestion and makes them more conscious of where their food comes from; but the major reason people go raw is because they are facing some sort of health challenge. For instance, there are many people who have reversed their type-II diabetes and have completely come off of insulin after going raw. While training as a raw food chef, I even met one Type-I diabetic who has been able to significantly reduce the number of daily insulin shots by eating a diet high in raw foods.


Though, the biggest impetus behind people going raw seems to be Weight Loss. This is certainly true for me. Do a google search for before and after pics of people on a raw diet. There are some really amazing stories of people who have shed massive amounts of weight on this diet. One woman (Angela Stokes-Monarch),  for example, lost and kept off about 160 pounds eating this way. The reason why people lose so much weight on raw foods is because raw foods are nutritionally dense but still low in calories. Thus you can eat a lot more raw food by volume while still consuming significantly fewer calories than you would by eating cooked food. Raw food also has more dietary fiber than cooked food, which is great for weight loss since foods with fiber make you feel fuller longer.




A Diet for the Masses?


Many people think that a 100% raw food diet is too restrictive. I happen to be one of them, but I think that it is a great Healing Diet, and periods of all raw can be great after days (or weeks) of eating too much junk. (Speaking of healing diets, I will be doing 3 weeks at Optimum Health Institute in June --stay tuned for my video-blogs about my experience!)


So, even though all raw many not be for everyone, most people could stand to add a little more fresh fruits and vegetables into their diets. And if you're feeling stuck in a salad rut and want to find fun new, healthy ways to feed your family, I highly recommend you give some raw food recipes a try.

Some Raw Food Resources

The following is a partial list of some raw food resources I've found helpful over the years. Although I do not agree with every opinion in the raw food movement, I like the overall messages of the people and products below and I think they are a great resource for beginners. Still, with most things in life, I take what is good for me, learn from it, and leave the rest behind. I suggest you do the same.

The Raw Food Detox Diet, by Natalia Rose


Super accessible, with multiple transition plans to help you incorporate more raw foods into your diet...especially for those who do not wish to go 100% raw. I also really liked her "raw before dinner" recommendations.

Everyday Raw, by Matthew Kenney


This is, by far, my favorite raw food recipe book of all time! It has everything: soups, salads, snacks, desserts, main courses and more. The mango wrapper on the cover is what prompted me to buy this book, and it did not disappoint!

The Vita-Mix blender


This blender is used by professional chefs and kitchens (such as on Food Network's Iron Chef Kitchen stadium) and it's usually the go-to-gadget for raw foodists everywhere. I even know people who travel with theirs! See my glowing review of the amazingness that is the Vita-Mix here.



 Online Raw Food Shopping 

 

Most things I need I can get at a regular grocery store, at my local health food store or Whole Foods. However, when I need a specialty item or just feel like treating myself to a tasty treat, The Raw Food World is where I go. It's my online stop for raw goodies and natural/health items for my home.


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Research links pesticides with ADHD in children

                        Crop duster in West Texas (Image Bank/Getty Images) - from ABCNews


Scientists have recently found a link between Attention Deficit Disorder and pesticides commonly used in food production-- Good news for organics, but bad news for the kids (and their parents). Maybe this will hush up some of the annoying "scientists" who call people quacks for seeking out organic alternatives. Of course one study won't change the world, but it might lead to more studies and hopefully challenge us (agricultural industry and consumers) to reassess and CHANGE how we choose to grow our food. 


An excerpt of one of many articles on this topic is below (bold emphasis added by me); you can read the full version here. 


From the Associated Press...

Children may be especially prone to the health risks of pesticides because they're still growing and they may consume more pesticide residue than adults relative to their body weight.
In the body, pesticides break down into compounds that can be measured in urine. Almost universally, the study found detectable levels: The compounds turned up in the urine of 94 percent of the children.

The kids with higher levels had increased chances of having ADHD, attention-deficit hyperactivity disorder, a common problem that causes students to have trouble in school. The findings were published Monday in Pediatrics.

The children may have eaten food treated with pesticides, breathed it in the air or swallowed it in their drinking water. The study didn't determine how they were exposed. Experts said it's likely children who don't live near farms are exposed through what they eat.

"Exposure is practically ubiquitous. We're all exposed," said lead author Maryse Bouchard of the University of Montreal.

She said people can limit their exposure by eating organic produce. Frozen blueberries, strawberries and celery had more pesticide residue than other foods in one government report.

A 2008 Emory University study found that in children who switched to organically grown fruits and vegetables, urine levels of pesticide compounds dropped to undetectable or close to undetectable levels.


(Continue reading here)


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Pineapple Mango Lassi - Smoothie Recipe

So, my final exams still aren't over -- I have my last one tomorrow --but my husband informed me that my self imposed "1 week break" from my blog has expired! lol : ) Thus, I've decided to take a quick break from sociolinguistics to put one of my latest creations up.


On Friday I had minor oral surgery (bit of bone and gum tissue removed - exciting stuff!) and unfortunately that means I've been taking antibiotics. Although I prefer natural remedies, I do feel like conventional medicine also has its place, in my life at least. With that in mind, I like to combat the bad effects of taking said antibiotics with some pro-active treatment. What bad effects you ask? Well, anti-biotics, while good at fending off infection, can wreak  havoc on your intestinal flora, destroying the good bacteria that helps keep our tummies healthy. Antibiotics have also been known to cause recurrent yeast infections in some women. So what can you do about it, if you plan on downing your penicillin? I, personally, ALWAYS make sure to take probiotics -- 4 hours before or four hours after -- each time I take antibiotics --for the duration of my treatment...and for a few days after. Probiotics help by restoring the good bacteria, giving us "healthy guts."  And for those skeptics of alternative medicine out there, recently, even main stream docs have been recommending probiotic therapy for when their patients take antibiotics.(Note: Antibiotics will destroy the probiotics if taken too close together.)


As for this tasty beverage, I normally don't like putting dairy in my smoothies (I'm not vegan, but I just don't prefer it). But seeing as I've been chewing-challenged, I've made an exception. Though, the real reason why I opted for yogurt (i.e., dairy) in this smoothie is because yogurt contains the probiotic acidophilus (among others)...Check out the side of a yogurt container. They should all say something like "contains live and active cultures" followed by which strains of good bacteria are present. These live and active cultures are super beneficial in maintaining digestive and intestinal health. So although I take my probiotics in pill form, for good measure I like to ingest mass quantities of yogurt during this time as well. 

Although I may be using the term "lassi" somewhat loosely, I take full advantage of creative license here. I love mango lassis ( a tasty Indian beverage), thus mangos made it into this drink. The pineapple made it for another reason. Although there's only a small amount in this, I love pineapple because it contains the enzyme bromelain. Bromelain is great for indigestion (it's also the active agent in most meat tenderizing seasonings) and it also is an anti-inflammatory. Since my face and mouth have been a bit swollen, I figured a little food-grade anti-inflammatory medicine wouldn't hurt any.

Well, enough of the background info. Here's my contribution to all you yogurt-filled smoothie lovers out there! Hope you enjoy it!


Pineapple Mango Lassi - Smoothie Recipe - serves 2


1 1/3 cup yogurt
3/4 cup pineapple
1 cup mango (I used frozen)
1 Tbs honey
2-3 pieces ice
freshly grated nutmeg, to taste - optional


Place all ingredients in blender. Blend until smooth and serve!




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1 Week Break - Final Exams

Dear luscious readers:


I've decided to break away from my blog for one whole week to prepare for final exams. I have lots of studying and a looong paper to write. Don't worry, though, I'll be back with the Raw Food article I promised. I'll also be coming at you live from Oklahoma City, OK, where I will be tasting and reviewing the cuisine at the cutting edge "105 Degrees" Raw Food Academy and Restaurant. Super exciting stuff. See you then!


Peace and Greens, from the Diary of a Smart Black Woman.

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Music Post - My Husband's in a Music Video! :)

Here's a Nature/Charity music video my husband is in. It's meant to help raise awareness about environmental issues and to encourage people to honor the earth. He has a 5 second spot - around minute 7. He's the one looking mildly disinterested (lol)..Yours truly was the camerawoman. It will be premiering on Turkish TV sometime next week...

                            
             Doga icin Cal 2 / Uzun ince bir yoldayim - official video from Doga icin cal on Vimeo.

Better than Salad - Collard Wraps - Recipe

This recipe is basically a continuation of my previous post - the Creamy Maple Tahini Dipping Sauce. I meant to post this two days ago, but sheer laziness --and delight at having a few days off from school --got in the way ;) Although I often vary the seasonings I put in that dressing, I usually always have some version of it when I make collard wraps. I'm a hungry girl - and I love to eat! But, I've found that four or five of these wraps, paired with this rich and creamy dressing make for a gratifying and highly satisfying, healthy meal.

Now, when most people think of a wrap, they probably think of a flour tortilla, perhaps shredded lettuce, cheese and who knows what else. This, however, is a raw food version ("What the Heck is Raw Food" article to appear tomorrow) --and my wrap is made from collard leaves, instead of tortillas (great for gluten free diets). So when I'm sick of salad, but still want to get some fresh veggies onto my plate, these are great because they're basically like a salad - but refined and kicked up a notch.

Growing up, I never would have imagined eating collard greens raw. I didn't even know you could. If any of you come from households where Soul Foods or southern foods are featured prominently, then you know that collard greens - and nearly all vegetables - are cooked until they're soft and falling apart, or "tender" as my grandma likes to call them. Unfortunately, cooking your greens for over an hour destroys so many of the vital enzymes, vitamins and minerals. Although I still love my nana - and her greens, I will only eat them this way on holidays. I've been eating (and juicing) them raw for so long, I can't even fathom ever cooking mine. Of course, I'm not telling you not to cook your greens, but perhaps consider eating them raw sometimes, or if necessary, try to just lightly steam them.


Okay, back to the recipe...This is one of our all time favorite meals - cooked or raw. I highly recommend you give this a try!



Better than Salad - Collard Wraps (Serves 2)



6 collard leaves
1 red bell pepper
1 medium cucumber
1 package sprouts - alfalfa, radish or broccoli will do fine
1/2 carrot
3 Tbs basil - chiffonade or chopped
any other vegetable you like - optional (ex: spring onion, avocado, mint, radish)


To prepare the collard, simply cut along both sides of the stem in order to separate it from the leaves:

Discard the stem (or use for  juicing). De-stem all 6 pieces of collard. You should now have 12 leaves/wraps. Next, julienne the carrot, cucumber and bell pepper. They should be about the size of 3 inch matchsticks.

To roll: Place a collard leaf with the darkest side down and the more veiny side facing up. This is where you will stack the vegetables. On the lower third of the leaf - the part closest to you - start stacking your veggies. Depending on the size of your leaves, place 4-5 pieces of each julienned vegetable on your leaf, leaving a bit hanging over each end. Next, top with a few pieces of the chopped basil and a generous bit of sprouts (Note: I ended up adding twice as many sprouts as what is pictured below).

Tightly, but carefully, roll the bottom flap over the stacked vegetables. Try to roll one side more tightly then the other so that you will get a slightly conical shape  (this will make it easier, i.e., less messy to hold and dip in the sauce when it's time to eat them). Continue rolling all the way to the end of the leaf. Place seam side down on the plate. 


Roll the remaining 11 leaves in the same manner as above. Serve and Enjoy!


Tip: These stay together quite well, considering they are not sealed. Still, I find it best to hold them by the side that is slightly smaller - this prevents veggie matter from coming out of both ends.




Peace and Greens, from the Diary of a Smart Black Woman


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Creamy Maple Tahini Dressing

Looking for an Asian inspired dressing or dipping sauce? Then look no further, cause this one is spicy, sweet, creamy....and good enough to drink!

I use this as a dressing for  hearty salads like romaine mixed with root vegetables (think carrots, beets, radishes). It's also AMAZING as a dip for crudites, veggie wraps, or vegetarian satays.


I really do love making homemade dressings and I hope you'll give this one a try.



Creamy Maple Tahini Dressing - (Makes a lil more than 2 cups)


1/2 cup tahini ( If you use almond or peanut butter, you'll need to increase the water)
3 Tbs olive oil
1 Tbs + 1 tsp sesame oil (I used toasted)
3 Tbs soy sauce
2 Tbs maple syrup (If you don't have real maple syrup, use honey)
1/4 cup lemon or lime juice (I used a combination)
1 clove garlic
1/4 tsp chili flakes
1/2 tsp ginger powder
1 cup water
1/4 cup basil, chopped


Place all ingredients except basil in blender or food processor. Blend until smooth. Add in basil and pulse until blended...leaving a few flecks of green visible. Refrigerate for at least 30 minutes before serving - This will allow sauce to thicken and flavors to combine. Enjoy!


Tip 1: I was a bit heavy handed with the soy. I meant to do 2 1/2 Tbs but managed to spill (inside the mix) while I was measuring! : )...I compensated for the extra saltiness by adding more water. Feel free to reduce the amount of soy if salt is a concern for you.


Tip 2: I used a bit of Thai basil in this, but regular basil tastes great too. 

Tip 3: For a variation, try adding 2 Tbs of mint instead of basil, and/or honey instead of maple syrup.
 


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Tropical Green Nectar - Juice Recipe

                  (If I do say so myself, this pic came out pretty great considering it's  unedited)

I splurged and bought a nice plump guava at my local asian market last week. Since then, it's been hanging out in my fruit bowl, calling my name, begging to be put in a juice. It was also passing the peak of ripeness, with its intoxicating, outrageously sweet fragrance wafting through my living room. I knew it wouldn't last another few days before it went bad.  

I wasn't planning on posting another juice recipe this week, but since this one is SO EASY to make (and so delicious), I figured I'd share. Quite frankly this is delicious as a juice or a smoothie - and I've had it both ways; but be warned: if you don't have a high speed blender (such as the VitaMix - which can crush avocado seeds) you should just have this drink as a juice because guava seeds probably won't be completely pulverized by a regular ol' store-bought blender. Either way, though, this is definitely a recipe for beginners, i.e., those not used to drinking vitamin-rich green drinks. Although there are greens in it, this is not bitter or earthy tasting at all. It's mildly sweet, incredibly fragrant and quite pleasing to the palate. Enjoy!



Tropical Green Nectar


1 1/2 cups baby spinach
1/2 cup mango - I used frozen
1 large guava (you'll know they're ripe if they smell like a piece of heaven!)
1 1/2 cups water


Process fruit and veg through juicer. Mix in water. Alternately, place fruit/veg AND water in blender. Strain through fine mesh. Serve on ice.


Tip: This juice is somewhat on the thick, nectar-y side. Because of the amount of fruit and the thickness, I  added a bit more water than I usually do with my drinks. Use your discretion. If you "need" it sweeter, use less water; if you like your juice less sweet,  like me, add up to 2 cups water.

Çoban Salatası (aka Shepherd's Salad)

So this is another very traditional Turkish dish. I love it because it is so simple to make, yet still so delicious. It's a perfect spring or summer dish, pairing cool crunchy cucumbers with sweet and succulent tomatoes. It's so light; so refreshing; and so tasty. The folklore/history behind this dish is that shepherds, while out all day tending their flocks, would pick a bit of this and a bit of that..basically, whatever veggies were available out in the fields, and that's what they would eat while working. And well that's where the name comes from..as shepherd is "Çoban" and Salatası is, you guessed it, salad. There really is no set ingredient amount for this, so I'll just tell you how I made it last night.


Çoban Salatası (aka Shepherd's Salad) - Serves 4


2 cucumbers ( I seeded mine, but I don't usually)
4 roma tomatoes --or 2 large regular tomatoes (Again,  I seeded mine, but I don't usually)
1/4 onion, chopped or minced - I used red -but use whatever you like
3 Tbs lemon juice
2 Tbs olive oil
1/8 tsp salt
1/8 tsp black pepper
1/4 cup chopped (or minced) parsley
1 garlic clove, minced


Chop cucumbers and tomatoes, mix with remaining ingredients. Let rest at least 15 minutes so flavors combine. Serve.


Tip (1): I always like this dish a little on the lemony side. I've also had it made with more of an accent on the olive oil. So, if you don't want yours as lemony as I like mine, try increasing to 3 Tbs of olive oil.


Tip (2): I was in the mood for a chunkier salad last night. Generally, the veg in this dish are chopped a little finer than what I did. Have fun and play around - and make it however you like. This really is an easy-to-make,  fail proof dish.


Cheers!


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I finally have a translator on my website!

Turk ailem icin "Google Translator" mevcuttur. Sayfanin sol ust tarafindan dilinizi seciniz.Umarim isinize yarar. Sevgiler, Toya.

(Thanks to my husband for the updated, better Turkish translation than google was able to give me! lol)


I finally have a language translator on the website. Use the Google Translator logo on the left side of the page to select your language.


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Love Your Ovaries (aka Antioxidant Powerhouse) - Juice Recipe

Earlier this month  I saw an episode of a TV show called "The Doctors." The whole show was about 50 Dos and Don'ts for your health - with many alternative, do it yourself, methods for self care. 

The show seems like it's trying to cater to a mainstream, pop culture audience, so I was really excited when they started talking about cures, remedies, and prevention protocols using food! In particular, they cited recent studies which showed that parsley and celery can help in the prevention of ovarian cancer.


Since these are two of my favorite juicing ingredients, this episode inspired me to make a vitamin-packed, ovary friendly, cancer-fighting drink. I rounded out this antioxidant powerhouse by adding other goodies known to help prevent ovarian cancer: blueberries, spinach, collard, and beet.


I talked about the benefits of dark, leafy greens here and beets here. So, now a bit about blueberries.


Blueberries, with their dark, blue-purple color, reportedly have the highest antioxidant (cancer-fighting) capacity of all fresh fruit. Further, a study at the University of Michigan Cardiovascular Center suggests that blueberries may help reduce belly fat and risk factors for cardiovascular disease and metabolic syndrome. Blueberries have also been shown to reduce the risk of ovarian cancer by 40 percent in women. Ladies, I think that alone is reason enough to include them in your diet. Plus, they are, of course, amazing tasting on their own but they really give a great taste to drinks --and for whatever reason it's just fun to drink something purple. 

A side note on blueberries: Although I won’t knock anyone who wants the thick creaminess that yogurt gives to a smoothie, if you're including blueberries in your drinks for cancer prevention, there's something you should know. I was really shocked to find that "milk destroys the antioxidant benefits in blueberries!" (See info here.)

The skinny on this juice -  with the exception of the pear (which is great for fiber), all of the ingredients in this juice have been shown to be packed with ovarian cancer fighting nutrients. Of course these fruits and veggies have other health benefits - so guys, you can drink some too - but I think us ladies should definitely take some time out to focus on loving our ovaries. Enjoy!

 Love Your Ovaries - aka - Antioxidant Powerhouse Juice


1 1/2 cup blueberries (I used frozen, because that's what I had)
1 pear
1 cup spinach, packed
1 cup collard greens, destemmed, packed
1 cup parsley, packed
3 ribs of celery
1/2 beet
 1 cup water

Run all fruit and  veg through your  juicer and mix with water. If making in blender, place all ingredients in blender, strain through fine mesh and serve!



Tip: I'd classify this as an intermediate juice. For some, it might be getting out of the realm of the familiar, but I think it's quite tasty and refreshing. So if you're adventurous, go ahead and give it a try as is. If you are new to juicing, but still want to get some of the benefits, you might want to decrease the amount of beet to 1/4 and perhaps use only 1/2 cup of collards - this should cut down on the earthiness.



Peace and Greens, from the Diary of a Smart Black Woman


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Cream Pop Punch - Juice Recipe

I never really liked creamsicles as a child. Yet, like many people, I find my tastes are constantly evolving as I get older. And today, for some strange reason, I found myself craving the taste of a creamsicle ice cream pop. For those who don't know - a creamsicle is a frozen vanilla ice cream bar enrobbed in an orange (juice) flavored shell.  As a kid, there was something about the combination of orange and cream that just felt so wrong, but now it feels oh so right. I won't be going out to buy any real creamsicles anytime soon, but I've recreated my own version with a twist. I'm calling this one Cream Pop Punch. There's orange, a dash of vanilla, and.....bananas to give it a thicker, creamier texture. So, although there's no ice cream or dairy in this version, it's still nice and creamy and oh so dreamy. Enjoy!




Cream Pop Punch

1 1/2 cups dairy free milk (I used rice milk - soy,  almond, or any other dairy free milk will work as well)
2 oranges, peeled
1 banana
dash of vanilla extract
10 pieces ice


Blend all ingredients in a blender until smooth. Makes 2 - 3 servings.


Tip: Although the banana is by no means over powering - or the star of this drink, if you want nothing to do with bananas in your cream pop, try eliminating the banana and adding a half cup of yogurt - plain or vanilla flavored.


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