Oh, My, Goodness. There’ are few things I enjoy more than creating raw vegan dishes – and one of them is sharing the joy! This week at the Pom Café I had More »
Hello lovely readers!
Guess what! I have a passion that merges eating health-fully with the art of doing it economically…and I’ve compiled all this awesome knowledge (and more) into an E-book that is FINALLY ready for you! (Plus for the FIRST Week it’s 50% off!!)
Check it out. This last time I went grocery shopping I spent $35 on all of this food. How did I do it? I share in my Book.
What will I be sharing in this book?
Table of Content:
Essentials On Raw – Mind, Body, & Spirit
What is a Raw & Vegan Lifestyle?
Why would I want to Eat a Predominately Plant Based Diet?
What are the Benefits for…
Is it necessary to buy Organic?
Health Long-term vs Cost Short-term
Up-front costs, spices, tools, & staples
Top 11 Raw & Vegan Staples
Tips & Tricks to Find Produce for Less
Money Saving Ways to Re-Use & Get Healthier
Finding the Healthiest and Most Affordable Way to Eat
Sprouted Buckwheat Granola
Blooming Bananas Green Smoothie
Chia Porridge in 3 Ways
Nut/Seed Milk with Sunflower, Hemp, Cashew, or Almonds
“Roasted” Curry Sunflower Seeds
Righteously Easy Sweet Potato Chips
Basic Flax Crackers
Sprouted Buckwheat Pizza with Sunflower Cheese and Marinated Vegetables
Rainbow Salad with Honey-Mustard Lime Dressing
Zesty Sweet Potato and Carrot Soup
Banana Ice Cream
Recommended Educational Resources
About the Author
Wow! Isn’t that a LOT of content? In this 67-page book you’ll learn how to shave off a LOT of money on your grocery bill, re-use your valuable produce, and most importantly affirm WHY eating a predominately raw diet is SO good for you!
There’s not much more I can say – perhaps you’ll be joining me for my upcoming class which teaches off of this latest book and learn for yourself how EASY and affordable it can be to eat raw on a budget.
I’ll upload a New link for Amazon where it will be available. You can also order it Paperback – which will be a little bit more- but worth it! Email me at email@example.com if you’re interested in setting that up.
Thanks for your support! Not only do you get a great product by purchasing my book, but you help to support my success in reaching more and more people about how they can Enliven their Lives with Fruits and Veggies!!!
The recipe was mainly derived from Chef James Russel (although I made some minor changes which I didn’t write down), therefore I’m going to give him most of the credit with the recipe. Make these, transform your health, and freak out at how amazing they are. <3
2 1/2 Cups Sprouted Kamut (See Below)
2 Cups Almond Meal
1 1/2 tbsp Flax
Less than 2 Cups Coconut Water
2 1/2 Tbsp Coconut Meat
2-3 Tbsp Coconut Oil
2 1/2 tsp sea salt
1) 2 Days prior to making bagels, soak 2 1/2 Cups of Kamut in Water (in a large jar) overnight. The next morning, rinse and drain, and place in a cool place with sunshine. (Is that an oxymoron? I don’t know if that’s technically possible but sounds cool).
2) For the next 1 1/2 days rinse morning and night until tails form on your sprouted kamut.
3) In a food processor, add kamut and process until nicely broken down. Add in remaining ingredients – flax and almond meal last – and process until a nice dough forms.
4) In a bowl, knead all ingredients one more time and allow to sit for 30 minutes to thicken up (minimum).
5) Using an ice scooper or your awesomely cool fingers, form little balls and size out your portions.
6) You can creatively mold into bagel ‘shapes’ and use your finger to form a hole or a utensil that is long and about 1/2 inch in diameter.
7) Dehydrate on dehydrator trays for 12-14 hours at 115 degrees. (After 6 hours I cut mine in half so they would dry faster)
8) Oh yum – serve with cream cheese, Lox, Capers, Tomato, and Sprouts for your Bagel n Lox brunch!
Dill Cream Cheese
1 1/4 Cup Cashews
1 Tbsp Dill
3 Tbsp lemon Juice
1 Tbsp Apple Cider Vinegar
1 Tablespoon Salt
*Optional: 1/8 diced onion added into mixture
1) In a high-speed blender or food processor, combine all ingredients – except optional diced onion- (you may need to add a little bit of water) until smooth and creamy. Add in diced onion and another dash of Dill and you’re done!
I don’t have an exact recipe anymore (I know, I’m sorry)…but try out this summary/prediction of Ingredients:
3 Red Beets or meat from 2 Young Thai Coconuts
1/2 Cup Beet Juice
1 Cup Olive / Coconut Oil
1-2 Tbsp Braggs Amino Acids
3 Tbsp Miso
Fennel, Black Pepper, and a Dash of Kala namak salt
2 tbsp Lemon Juice
1) In a blender, combine all marinade ingredients. Pour over thinly sliced beets (we’re talking mandolin-thin beets, or use your super-power skills and slowly –and safely – use a knife to create thin slices) or your young Thai Coconut meat strips.
2) Marinate for 24 hours. Give it a wink every time you see it in the fridge, because oh boy, it’ll be yummy!
3) 2-3 hours before creating your finished masterpiece…Place on Dehydrator sheet trays and dehydrate at 115 degrees. This will help soften and dry them out enough for the sandwich and create the perfect texture.
…Put it all together!
Raw Bagels (See Above)
Raw Dill Cream Cheese (See Above)
Raw ‘Lox’ (See Above)
Freshly Cut Onion
1) Remove a warm and sweetly smelling raw bagel from the dehydrator. Indulge in its beauty and awesomeness.
2) Spread a dollop (or more) of your dill cream cheese on both sides of the cut bagel. Add 2-4 pieces of radically delicious ‘Lox’.
3) Next, get creative and pile on the remaining ingredients in any fashion you choose…
4) Bust out in song and dance – then carry your proud little creaiton into the sunshine and much away.
If you enjoyed this recipe, please subscribe (and even get my FREE E-Book with 22 Raw-kin Smoothie Recipes).
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I blog about spirituality and Life’s awesomeness at http://amandafroelich.com
I blog about spirituality and Life’s awesomeness at http://amandafroelich.com
and my Travels (Leaving for Costa Rica in 2 weeks!) at http://travelfruitlove.com
…and of course, my latest project will be ready shortly in PAPERBACK and as an E-book! Bloom Raw…On a Budget! More information to come, but know that it includes all the essential information to not only heal on a raw diet, but how to do it affordably, save a lot of money, and make creative and easy recipes with affordable staples!
The first week it’s out it will be 50% off, so stay in touch so you don’t miss this awesome opportunity!
Enliven your Life with Fruits & Veggies!
The beautiful thing about working where I do is that I have the opportunity to play around with a kitchen stocked full of yummy, raw ingredients. Lately, I’ve had an urging to make some Raw Sauerkraut for a special to come… (hint hint – can you guess what it is?)
Because I once made some uber-yummy sauerkraut before ( Magical Sauerkraut crackers) and didn’t record the recipe, this time had to be different. It’s kind of a mix of kim-chi and Sauerkraut (I know, awesomeness big time)…but still works awesomely.
Easy Raw Sauerkraut
1 1/2 Heads Cabbage
1 Bell Pepper
1 – 1 1/2 Shredded Carrots
3 Tbsp Sea Salt
1 – 2 Tbsp Fennel
2-3 Tbsp Dill
1 Tsp Ginger
1-2 Tbsp Apple Cider Vinegar
4 Tbsp Miso (Probiotics)
1) Shred the Cabbage and Julienne the vegetables; place in a large bowl.
2) Add in the remaining ingredients and massage with your hands. The goal is to break down the structure of the cabbage and get it to ‘sweat’.
3) Let it sit and kind of create a brine which it will ferment in.
4) 20-30 minutes later, squish as much into a jar as you can. (I know, I’m so professional and technical with these terms, but this is seriously ‘Mandy-style’ and it works!)
5) For tradition-sake, place a cabbage leaf on top and compress. I use jars that are sealed air-tight.
6) Place in a cool and dark area for 5-7 days. Come back, check up on it…and be excited at how freaking easy it was to create your own fermented vegetables.
Now, there are other ways to create Sauerkraut that utilizes probiotics nad more traditional means, but I think for anyone getting used to raw or even just trying to create their own at home, this works.
Let me know what you thought about the recipe! I love comments!
Oh, and if you haven’t, you better check out my YouTube channel. I’ve had some amazing interviews and videos posted lately, such as
Dr. Colin T. Campbell Speaking on Healing Cancer (Coming Soon!)
Chef Sara on Healing HER Cervical Cancer & Raw Chef
Andrea Lambert (Raw Chef), Dr. Kim, and Dr. Murphy on Healing Cancer with a Live-Foods diet at An Oasis of Healing
Maureen Conrad on Healing with Reiki and a Plant-based Diet (Coming Soon!)
& My own fun times with my family – we had a RAW Pasta Family Night
There’s a lot always going on – so make sure to subscribe and get my free Smoothie E-book (Look to the right & subscribe!). I’m changing my email newsletter system soon, so you may not get it that much longer.
When you decide to go Raw, there are a few things you’re pretty sure you’ll be missing out on for the rest of your life: Vodka, Dunkin’ Donuts, Cheese, Bread…oh, and bread.
Because we’ve been told in our society that ‘healthy’ food is gross, most likely you or your friend have a disconnected view of what vegetarians, vegans, or even raw vegans eat. This blog is all about changing that. I eat the most incredibly delicious food and recipes I’ve ever had in my life. Most people only eat a few different versions of their favorite meals anyways (pizza, sandwiches, pasta, etc…) and when one goes vegan, the entire kingdom of plant foods will literally blow your mind. There is SO much to eat, and so many ways to get creative with the foods that make us feel and look our best!
On that topic, I bet you thought you could never indulge in stringy, yummy noodles ever again, right? WRONG. I have created the most AMAZING raw and vegan noodles – they literally BLEW everyone’s minds at work! Because today was Raw Friday (I work at the Pomegranate Café in Phoenix, AZ – one of the #10 Healthy restaurants in the US btw!) and I’m in charge of creating the raw vegan special, I decided to make a Raw Fettuccine Chick’n Alfredo. Sound impossible? Never.
Before I get to that, let’s first go over how I made the Zucchini Noodles that are to DIE for and how you can make your favorite noodles ever, even as a raw foodist!
Basically just the plant fiber from Kelp, they come packaged and kind of taste like rubber (and have that texture) until you marinate them in olive oil and a little bit of sea salt, or you can marinate them in whatever sauce you like.
The Second way to make noodles that will blow your mind on the raw vegan diet is to make Zucchini Noodles! Because Zucchini has a very neutral taste, they are great for making pasta dishes. You can even use other vegetables, but the secret ingredient to make this possible is a Spiralizer.
I LOVE spiralizing zucchini and creating raw pasta. Simple wash and/or peel zucchini, spiralize it into fun, swirly threads, and then…
Marinate them in:
1) Olive oil
You don’t have to go too crazy – just 1-2 tbsp (If we’re talking a big batch) with…
2) Himalayan Sea Salt (1-2 tsp)
It’s so easy, and trust me, a lot of people will be SO surprised these are raw! Give it a try with this sauce…
Oh boy, I’m so excited to share this recipe:
Raw Vegan Chick’N Fettuccine Alfredo Pasta
When I was a cooked food consumer, I LOVED my fatty Olive Garden Chicken Alfredo Pasta dish. I suffered a lot for it, however, and as you can read here had a lot of health problems and didn’t feel to great. The amazing thing about this dish is that it’s super delicious and leaves you feeling really light – but also satisfies you in ways cooked food, dense animal product meals don’t. I’m not just saying that as a biased vegan, but because you’re consuming healthy fats and tons of vitamins and minerals, your cells are literally satiated with more nutrition than most get in months. Jump on the wagon, make some Alfredo pasta and enjoy the vibrancy of life when your meals improve!
Mock (RAW) Chick’N:
One day or 6 hours before you want to indulge in a dreamy dinner of Fettuccine that’s raw, create this mock ‘chick’n’ recipe: (Unfortunately I didn’t take any pictures of the chick’N except on the pasta).
** This made 3 Dehydrator sheets, so divide by 4 or 3 if you don’t want that much!
3 Cups Carrot Pulp (stuffed into measuring cups)
1 Bell Pepper
3 Cups Almonds
3 1/2 tsp sea salt
3 tsp Thyme
2 1/2 tsp Cumin
1-2 tbsp Lemon Juice
1 tsp Black Pepper
1 1/2 tsp Nutritional Yeast
3 Cups Water
1 Cup Ground Flax
1) In a food processor, blend almonds until finely ground. Add remaining ingredients (except flax) until a pulpy, well-combined mixture is attained. Add in ground flax and process one more time. Let sit for 10 minutes until it has thickened. (I let it sit overnight).
2) 6-8 hours before you want it ready, shape little (50 cent size) pieces of flattened mixture onto dehydrator sheet trays and dehydrate for 5 hours. They shouldn’t be dried out, but still have some softness to them when ready – but crispy on the outside!
Raw Zucchini Pasta:
As discussed above, wash and/or peel (if you don’t want green and want a dish that looks like real pasta) 4-5 Medium/Large Zucchinis. Cut off the ends, spiralize, and in a large bowl, massage 1-2 tbsp of Cold-Refined Extra Virgin Olive Oil with 1/2 – 1 tsp sea salt. Let tenderize as you prepare the sauce.
1 1/4 Cup (soaked for 1-2 hours) Cashews
3/4 Cup Water
1/4 –1/3 Cup Lemon Juice
1 tsp sea salt
1 clove Garlic
1 drop of Stevia or 1 Date
1 Tbsp Nutritional Yeast
1) In a high-speed blender, combine all ingredients and process until creamy and smooth! Yum.
…and you put it all together…! Over Zucchini Pasta, pour the Alfredo sauce and mix in. Add pieces of your raw Chick’N. Garnish with fresh-chopped basil and diced tomatoes.
There you are! All done – and how easy was that!?!
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Much love, Enliven your Life with Fruits and Veggies!
Mmmm…. Just in time for Easter – when everyone is digging out the Cadbury eggs and sweet treats, you, being awesomely aware about your health politely decline a sugary peep and clasp your hands in your lap. After old Aunt Gretel waves a sausage link in your face, that’s when your resolve starts to falter.
Seriously, you think, deprivation in the land of plenty…? But it’s NOT deprivation to choose not to eat these foods that are highly toxic and acid forming to the body. Instead of feeling like you have no options – check out the amazing and delicious raw vegan desserts, drinks, and delightful delicacies that blow any standard American fare out of the water.
For example, I was inspired to create a low-fat granola (which was sold at work) and the cacao-goodness just called to me to use it. Rich in anti-oxidants, magnesium, selenium, and chemicals that create seratonin (feel good!)…. it’s a food that when used in moderation (and not that often) can be beneficial to the body and definitely not as harmful as modern candy confections. Treat yourself with raw desserts and you’ll never feel like you’re missing out!
Taking it a step down, now, not exactly a dessert, but try out this awesome sprouted buckwheat granola. I’m kind of upset I can’t find the exact recipe I wrote down, but if you are smart about creating raw food, honestly it’s not that difficult to put amazing flavors together and create magic.
Strawberry-Chocolate Raw Granola
8 Cups Sprouted Buckwheat (6 Cups of groats soaked overnight and sprouted and rinsed for two days
1 3/4 Cups Raw Cacao
1 – 1/2 Cups sprouted and soaked nuts/seeds (I used macadamias, almonds, and Walnuts)
Dash of Orange or Lemon Juice
1 Cup Goji Berries
1 Cup Coconut Flakes
Dash of Organic Alcohol-Free Vanilla Extract
3 1/2 16 oz. Containers of Strawberries (Organic, please, strawberries are the most heavily pesticide-sprayed crop!)
*optional: 1-2 Tbsp Low-glycemic sweetener of choice (Agave, Coconut, Stevia)
1 tsp Cinnamon
1) To sprout the buckwheat, cover groats in water overnight and let soak. In the morning they will have gained size and will have created a slimy-filmy coating (just what they do – no worries). Strain and let sit in a cool but sun-shining area. In the afternoon, rinse them again. The next morning, rinse, and then by that evening there should be sprouts (little tails)!
2) In a large bowl, combine buckwheat groats, Goji berries, 1 1/2 containers of chopped strawberries, chopped nuts and seeds (you can chop them in a food processor or coffee grinder), and coconut flakes.
3) In a blender, combine until smooth: pitted dates, remaining strawberries, agave, Orange or Lemon Juice, Vanilla, raw cacao, cinnamon, and enough water to keep it at a thick but smooth consistency.
4) Pour over mixture and combine! It should create a thick mixture that you will spread on Teflex sheets (for the dehydrator – if you don’t have Teflex, use parchment paper).
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Coming next: Raw Lasagna!
There’s something so wonderful about the tropics – perhaps that we’ originate from that climate, are perfectly designed for the fruity bounty, or that everyone thinks of relaxation and retreat when ‘Thailand’, ‘Costa Rica’, or ‘Bahamas’ are mentioned.Well, we’re not always afforded the luxury of travel, so it’s nice when culture (and the wonderful foods from different regions) come to where we’re at!
This is exactly what has happened these last couple of days. If you’re into raw foods and exploring the wonderful plant gifts there are for us to consume (that nourish and help us vibrate even higher!) then look towards the tropics and Asian fruits – such as…
Durian – “King of All Fruits” with smooth, custardy pods …but also a stink that turns many off – you either love it or hate it. With healthy fats, fiber, folate, Vitamin C, Manganese and more make this yummy treat great for immunity, digestion, healthy bones, energy, overcoming depression and relieve migraines among many benefits. You can usually find it at a local Asian Market. (as with all of these fruits)
Red skinned with white flesh full of black, edible seeds, the dragon fruit does not only look exotic, it has a taste of a mix between watermelon and kiwi. Health benefits like the A, B (complex) vitamins, and C are just some of the awesome health-boosters it has.
Jack Fruit (My FAVORITE!)
Sweet and tasty, the Jackfruit (when ripe) has a sweet smell and even lovelier taste from the yellow pods with big seeds inside. (Don’t eat the seeds or the white fibers) In my opinion, it’s like a mix between pineapple and bubble gum… I am sure going to get my fill of these when I go to Costa Rica! It’s health benefits range from having lots of Vitamin A, C, and phyotnutrients beneficial in preventing cancer, improving digestion, boosting energy, and supporting the thyroid to being great helping prevent anemia and boost the immune system.
To try a Cherimoya is certainly a delight – I had no idea what to expect the first time I picked one up in Arizona, but it was super suprising: soft flesh between an banana, melon, and an apple. It contains many anti-oxidants, B Vitamins, Vitamin C, and is great for improving heart and blood pressure, boosting the immune, preventing cancer, and supporting healthy skin.
Similar to the Lychee – these berries are awesome! They have a harder exterior/skin that you peel off to get a soft (compared texture-like to brain..?), hydrating fruit that’s sweet and exciting! They’re also great for lessening stomach aches, invigorate the heart and spleen, aid insomnia, and can oddly enough the seeds can be used to counteract swelling and serve as a styptic (stop flow of blood). They are certainly yummy – which is my main interest!
I’ve been getting enjoying Asian fruits like these alllllll week!
Then I got 4 Cherimoyas – they taste like a custardy banana/pineapple mix. LOVE.
And of course – my staple fruits like grapes and oranges were another added bonus. I love mono-mealing and eating super simply, but my infatuation with Asian food caused me to go a little nuts at work as well!
(Sauce Poured over, ready to mix!)
And for Raw Friday, we created Raw Asian Lettuce Cups with nut/seed chicken cutlets with carrots, marinated ‘stir-fry’, lettuce, and an asian-ginger sesame dressing. It was BOMB. Served with a side of fruit – everyone loved it.
This next week I’ll be making Raw Lasagna… Prepare for pictures for that!
But aside from the fun foods and creations one can make when preparing Asian cuisine, I also love it because our ancestors (although I’m not Asian – referring to knowledgeable humans) knew about how precious Mother Nature’s foods are. These foods have traveled all over the world, are so healthy for our bodies, and have been used and appreciated for thousands of years. Continuing and re-starting the enjoyment of these exotic foods just makes me so happy!
Have you ever tried Jackfruit, Durian, or any other exotic fruits not listed…? There are so many – what’s your favorite!?
Namaste – Enliven your Life with Fruits and Veggies!