Category Archives: recipes

My Dirty Secret: Trouble shooting with Green Juice (Recipes)

Juice. Refresh. Reset.

I have a dirty secret to share with you. For all of the learning and practice that I have done to heal myself, I made a detour awhile back. There was a huge chunk of time where I felt so vibrant, so healthy, and “normal.” Normal to me is feeling disease free and abundantly alive. I got comfortable in thinking that I was totally healed and that I could live like any other fabulous human being around that could eat pizza, chips, and all that tempting stuff (wheat, gluten, and dairy) without suffering from the consequences. Huge mistake. My mysathenia gravis symptoms came back.

I share this detour with you because I don’t want you make the same mistake. When you decide to make a lifestyle change stick to it. Know that the steps that you are taking to heal yourself are also the steps that you need to maintain that health. This time around, I am not worried that MG will stay with me forever because I know exactly what needs to be done for vibrant health.

This way of living is my medicine not just a lifestyle choice

For a lot of you, it can be a lifestyle choice to feel, look, and live your best. For others, this way of eating and living may be one of the few ways for you to live a life of quality. Be honest with yourself why you are making changes. Your why will be the main fuel of success. Either way, I am here to support you and your journey.

Step 1 to resetting my system is through a juicing cleanse. The first time I did one, I went for 49 days on just fresh green juice, water, and coconut water. From that experience, I healed up dramatically but I also learned since then more appropriate lengths of time and recipes to make it better.

Phase 1: Juice Cleanse – 7 to 14 days using a variety of recipes

  • 7 days of juice cleansing is manageable, effective and safe. Depending on where you are at with your health you can go longer but keep it under 14 days. Going to long on just liquids can mess with your metabolism and thyroid function.
  • Vary the juice recipe daily. This is a key strategic move because when you consume the exact same thing for 4 days or more, your body can become sensitive to those ingredients. Also, it simply gets boring to drink the same thing day in and day out. This has got to be fun for you to keep going.
  • Respect your body and your process. If you can only do 3 days that is better than zero days. To start, you can try it for one day only or just add 1 green juice in a day. Love yourself along the way.
  • Know that when you are drinking green juice, you are nutrient loading your body, detoxing, hydrating, and giving your digestive system a break that allows for healing to occur where you need it in your body. WIN!

On to the green juice recipes that will keep you smiling. Lets cover the basics of the green juice formula:

  • Your base are things like carrots, cucumber, and celery.
  • Your green comes from things like spinach, kale, and other green leafy beauties.
  • Your sweetener are things like beets, carrots, pineapple, apples.
  • Your extra zing and exra flavour come from things like lemon, ginger, and herbs.

With this formula, you can totally experiment with what you have in your home. If you are diabetic, use less sweeteners. If you are brand new, don’t be shy with your apples because it will make your first green juice experience more inviting. If I want to, I can leave out the sweeteners and still be happy with my juice. Don’t be afraid to make it your own.

Dark Green Beauty

Juice: 2 Cucumbers, 5 Celery stalks, 3 cups of mix organic greens, 1 apple, and 1/2 a lemon

Tropical Fun

Juice: 1/2 a pineapple, 1/2 an apple, 1/2 a lemon, and 2 cups of spinach

Extra Vitamin C

Juice: 1 cucumber, 5 celery stalks, 4 carrots, 2 apples, 3 cups of spinach and a nub of ginger

For my cleanse days, I will drink 3-4 mason jars of juice a day. On top of it, I will be certain to drink a lot of water, too. If I am cold, I indulge in some herbal teas. Listen to your body and love it.

I am often ask what juicer I use in particular. Right now, I have the Hurom Slow Juicer because it is reasonable priced in relations to the other “higher end juicer models,” it juices quickly, and it presses the juices. Most importantly, my juice keeps all of its enzymes and life force because it does not get heated up by any mechanisms or blades. To boot, the clean up is quick because there are not very many parts. If you want to know where to find one and to learn more, you can check one out in the juicers section at the Food Matters Shop

Get in the kitchen and play. Let me know about your creations because I love learning new recipes, too. I will be juice cleansing for a minimum of 7 days. The more recipes I can get my hands the better.

xo

LR

PS: To stay updated on recipes, challenges, and tips, you can subscribe in the right side bar. And join the conversation below in the comment section.

 

 

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Filed under action steps, detox, food, Getting Healthy on a Budget, healing, raw food, recipes

Vegan and Gluten Free: Banana Blueberry (Quinoa & Coconut) Muffin Squares

Banana Blueberry Muffin Squares (Gluten Free Vegan) (Coconut and QuinoaMoist. Delicious. Healthy

Since, the discovery that baking with quinoa is possible and tastes good, I am doubly excited when there is left over cooked quinoa in the fridge. Another killer combo in my mind is the marriage of banana and blueberry. LOVE in my mouth. Hence, when it looked like I had the ingredients in the kitchen to make Banana Blueberry muffins today, I jumped on the moment to create a healthy yet tasty snack that is good for lunches, afternoon pick me ups, or just a fun indulgence. Also, the main sugar that I used is low-glycemic!

It is so easy to make!

Ingredients

1 cup of coconut flour (or almond meal)

1 cup of cooked quinoa

4 ripe bananas

1 cup of blueberries (mine were frozen)

1 cup of coconut milk or other non-dairy milk

1/2 cup of coconut sugar

6 tbsp of ground flax seed (important ingredient! Flax is the egg replacement)

2 tbsp of coconut oil

1 tsp of baking soda

1 tsp of cinnamon

1/2 tsp of ground vanilla bean powder (you could use vanilla extract)

pinch of salt

Method

Preheat oven to 350 F.

In a food processor, I blended all of the ingredients except blueberries till smooth. After wards, I mixed in the blueberries into the batter with a spoon.

Lightly oil your muffin tins or use liners. I used a large baking sheet because I don’t have muffin tins and cut the “cake” up into squares. Pour your batter in to your chosen vessel.

Optional: Top with sliced bananas and sprinkling of coconut sugar.

Bake in the oven for 30 mins or till golden brown.

Enjoy the delicious scent that will fill up your kitchen and tastiness in you mouth! Share with your loved ones. They will be surprised by the healthy yumminess!

Cheers,

LR

PS: I am starting a Back to Basics: Health on a Budget Challenge next week. Look at my last post for details 🙂

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Filed under breakfast, detox, food, recipes, snacks

Homemade with a Juicer: Raw Almond Milk

Homemade using a Juicer: Raw Almond MilkI love making milk at home because it is easy and I know exactly what is in it! Have you looked at the ingredient list of store made almond milk? Too many! Plus, at home, we fly through almond milk that we don’t need the extra preservatives. You can take the following recipe and build on it by making different flavours. My favourite addition is ground vanilla bean.

What you need:

1 cup of soaked almonds

3 cups of filtered water

Take these two ingredients and run it through your juicer! Tah-dah! Simple and fast. I have a Hurom Slow Juicer but I imagine that most juicers will do the trick. Check your manual guide to see if you can use your juicer for making milk. If you don’t have a juicer, you can use your blender. Blend the ingredients till you have a milk consistency then strain you product. Bam! You are done.

If you like it sweet, you can add stevia, maple syrup, blended dates, honey, or coconut sugar.

Also, you can keep the pulp to make almond meal. I use almond meal to make the topping on apple crisp or as a breading replacement to make gluten free food.

Enjoy!

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Filed under food, healing, raw food, recipes, Uncategorized

Raw and Vegan: Vegetable Tempura

frankly raw's vegetable tempura

Vegetable Tempura at a sushi place is a sinful indulgence that delights my taste buds. However, on the journey of optimal health, dipping into deep fried veggies is not the wisest action. On the days, I am looking to make better choices and to trick my family and friends into eating healthy, raw and vegan vegetable tempura makes a splash at my table. You have got to try this tasty and crispy dish. Be prepared to be sinfully happy!

First  you need to grab vegetables that you want to nom nom nom nom nom. I like onions, broccoli, and cauliflower for this recipe but you can try most veggies. Get them chopped and pretty for their batter bath.

For the batter, blend the following ingredients until you achieve a smooth consistency:

1 cup of soaked sunflower seeds

1 clove of garlic (more if you love garlic!!)

2 tbsp of nutritional yeast

pinch of oregano

pinch of cayanne

squeeze of lemon

pinch of Himalayan sea salt

Taste the batter and add more of any ingredient as you need to make your taste buds happy.

In a bowl, mix the veggies with batter until the veggies are totally coated. Spread the veggies evenly on a dehydrator tray. Set your dehydrator tray to 105 degrees and leave your tempura veggies for about 12 hours or until you have achieved a crispy outside and a softened veggie. You can also use your oven at a higher temperature for a shorter time. The enzymes may not survive but it will taste awesome.

Enjoy!

 

 

 

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Filed under dinner, food, lunch, raw food, recipes, snacks

superhero cereal

The main contenders in this cereal:

  • Chia seeds: A source of protein, EFAs, and many other amazing benefits. 
  • Raw cacao: Top dog superfood, raw cacao is a great source of phenylethylamine, magnesium, and an abundance of good vitamins and minerals.
  • Coconut milk: Provides more than just great, creamy flavour with its ability to stimulate weight loss! Coconut milk rocks!

The side kicks who are superheroes in their own right for this cereal:

  • Goji berries: A berry that provides protein, EFAs, loads of vitamin C and stimulates longevity.
  • Hemp seeds: A source of omega 3, omega 6, and protein.
  • Mucuna puriens: Contains l-dopa that is a precursor to dopamine; making this a fabulous way to keep the smiles coming all day and maintaining healthy stress levels in the body.
  • Noni extract: A source of antioxidants, selenium, anti-inflammatory,  immune system booster, and more.
  • Maca: Helps counteract the caffeine in cacao, balance hormones, and is a good source of protein.

In the morning, the superhero cereal fuels my body with immense energy, vitamins, and nutrients that allows me to have a rockin’ good day! The bonus factor about this cereal is that it tastes superb. You can only win when you dive into this cereal because it will power you up and light up your taste buds. Plus, once you examine what the ingredients give your body, you can easily answer the question that vegans hear all of the time: “Where do you get your protein!?”

The gold star factor for this dish is that it is simple to prepare.

This recipe will  make 6-8 servings.

Ingredients:

1 cup of chia seeds

3 cups of spring water

1 can of coconut milk or your milk of preference like almond or hemp

3 tbsp of raw cacao

1/2 tsp of mucuna pureins

1/2 tsp of noni extract powder

1 tbsp of maca

2 tsp of stevia

raw honey to taste

sprinkle of hemp seed, goji berries, or fresh fruit of your choice

Step 1: Mix water with chia seeds and let it soak for 2 hours on the counter. You can let it sit over night if you would like. At the end, you should see a gelatine like substance.

Step 2: Mix the remaining ingredients except your sprinkling ingredients in with the chia seeds.

Step 3: Refrigerate till you are ready to serve.

Step 4: Sprinkle your cereal just before diving in!

*You can easily make this recipe your own using your favourite ingredients.

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Filed under breakfast, raw food, recipes