Day 3 – A Cleanse-Friendly Dessert!

I don’t know about the rest of you, but Day 3 is always the hardest detox day for me.  Today I feel groggy and really want to chug a gallon of strong coffee.  In order to stay on track, I plan my cleanse to include a small portion of dessert after dinner on Day 3.  It gives me something to look forward to as I muck along through Hump Day.  While many cleanses don’t ‘allow’ sweets,  I personally think that once or twice a week it is just fine.   For optimal texture, this recipe requires an ice cream maker, but I have been told that it will work without one.  (Here’s how.)  If you have rock salt (food grade!) at home, you can also Google directions for making homemade ice cream with ziplock bags and salt.

Creamy Cashew Ice Cream
Ingredients:
3 cups raw cashews (if you don’t have a high-powered blender, you may need to soak these for several hours before blending)
3 cups filtered water
.75 – 1 cup raw sweetener (I like to use raw agave nectar. You can also use a dry sweetener like coconut sugar, but the end result will not be as creamy. I am experimenting with soaked dates, as well)
1 vanilla bean, scraped (or use alcohol-free vanilla extract)
.25 tsp xanthan gum (available at Earth Zone)
pinch Himalayan pink salt or fine sea salt

Directions:
Combine raw cashews and water in a high-speed blender. Blend until smooth. Add sweetener, scraped vanilla bean, xanthan gum, and salt, then blend again. (It usually takes about 3 minutes on high in my Vitamix to get everything thoroughly blended.) Pour mixture into a freezer-safe container and freeze for one hour or refrigerate for 3-4 hours. It is important that the ‘ice cream’ base is completely cold before proceeding to the processing step. Once mixture is chilled, process in an ice cream maker according to manufacturer’s directions. After processing, the ‘ice cream’ will have a soft-serve consistency. We prefer it after freezing for an additional 2-3 hours, or overnight. The combination of liquid sweetener and xanthan gum make this frozen dessert silky smooth and decadent. It is not icy at all – my major complaint with commercially-prepared vegan ‘ice cream’.

There are lots of variations on this recipe. Try adding finely chopped cacao nibs (raw, please), fresh mint, or diced fresh fruit – just make sure that your add-ins are thoroughly chilled before adding to the ice cream maker. One of my favorite combinations is raw pistachios, finely chopped figs, and a few drops of (food grade) rosewater. It makes a grand finish to your favorite Mediterranean or Middle Eastern meal.

 

*Recipe copyright Dominique Taylor, 2012

Green Smoothies for Wusses

Have you tried adding greens to your smoothie yet?  Below, I’ve outlined a few tips for those of you who haven’t tried adding greens before, as well as a simple recipe to get you off the fence and into the vibrant world of emerald drinks.

1) Start with milder greens.  Baby spinach (which is usually pre-washed) and baby Swiss chard are my two favorites.

2) Remember the non-leafy green goodies.  Cucumber and green apple blend seamlessly into most beverages.

3) Check out green powders.  My personal favorite, Raw Reserve by Amazing Grass, is available by special order at Earth Zone and contains dozens of varieties of algae, wheatgrass, and probiotics.  You can also add a dash of kelp or dulse flakes if you happen to have those around the house.  Remember that powders are meant to be used as a supplement to and NOT a replacement for living veggie goodness.

4) If at first you don’t succeed, try again.  The first time that I made raw juice I was overzealous in my mixing.  I juiced lettuce, broccoli sprouts, and a few leaves of cabbage.  My theory was that since I loved these veggies in their whole form raw, they would have to make a delicious drink.  Nope.  I gagged down my 32 oz and swore off juicing for a few days.  When I regained my courage, I started out again with a fruit-intensive blend that included half a cucumber and a handful of baby spinach.  Sweet green nectar of the Gods!  Over time, I have adjusted the ratio of greens to fruit (roughly 50/50 these days) to one that works for the whole family.  Yes, even my toddler loves green juice!

Looking for a starter recipe?  Try this:

Stella’s Favorite Smoothie*
12 oz coconut water
2 cups baby spinach
1/2 cup fresh blackberries
1 cup frozen wild blueberries
1 green apple, quartered
1/2 banana, frozen
1 TB Raw Reserve Green Powder
2 TB chia seeds

Blend until smooth and enjoy immediately. Try to freeze some fresh berries this summer. If vacuum-sealed and frozen shortly after picking, these little gems will fill you with antioxidant-rich goodness for at least six months. If you don’t have access to fresh fruit, commercially-prepared frozen fruit is fine as long as it is 1) organic and 2) not packaged in syrup or with preservatives. Berries that you freeze yourself will always have a higher nutrition profile, but that isn’t always practical. The important thing is that you keep drinking green smoothies all year long!

Do you have a favorite green smoothie recipe? If we feature your recipe on this blog, we’ll hook you up with some Earth Zone gear!

*Stella is my 15 month old daughter.  She has been drinking smoothies like this one since she was six months old. It is amazing what children enjoy when parents have an open mind!

All aboard the cleansing train!

I have a confession to make.  While I’ve been vegan for over seven years, I go through phases of ‘junk food veganism’.  My most recent bout of indulgence was spurred by an extended period of sinklessness (sure, that’s a word) during the remodeling of our kitchen.

What does a junk food vegan eat, you may ask.  My latest obsessions include organic animal crackers, baked barbecue potato chips, and Suzanne’s Ricemellow cream.  I’ve also been known to indulge in homemade nachos (with Daiya cheese), Spud Puppies (organic tater tots), and Gardein veggie chicken strips.

Doesn’t sound too bad, right?  Well, I am about to tell you a dark secret that folks accustomed to healthy eating rarely discuss.  Once your body gets used to high-quality nutrients it functions quite poorly on unhealthy foods – even vegan and organic ones.  I’m not implying that I don’t enjoy the occasional ice cream cone (I’m even going to give you guys a recipe for a cleanse-friendly frozen treat later this week!) or microbrewed beer – I do.  But, when my diet shifts from more than 10-15% processed foods, I feel the repercussions almost instantly.  I’m talking headaches, acne, insomnia, fatigue, constipation, nausea, and stiff joints.  My chronic pain condition (I have trigeminal neuralgia) worsens and I have to rely heavily on prescription treatments instead of Ayurvedic ones.  I find myself dozing off at 3 p.m., but wide awake at 3 a.m.  These “health annoyances” increase proportionally with the number of crappy meals that I consume.

When my body starts giving me these warning signs, I know that it is time to get back on track – STAT.  What’s the quickest way to get the toxins out and the good stuff in?  A cleanse, of course!  If you’ve been following this blog for any length of time, you know that I am a big proponent of regular cleansing.  There is nothing that compares to the energy and ‘lightness’ you feel as you near the end of your journey.  For me, cleansing has become almost spiritual.  It is a time to turn inward for strength and find center again.  Are you sold yet?

Below, I’ve outlined some guidelines that I’ve set for myself for the next several days.  I will also be posting recipes throughout the week to help you through the tough spots.  I hope you join me!  Remember, I am not a doctor or trained healthcare professional of any sort, so I encourage you to get the green light from your family doc or rescue cat or whomever you trust with that type of thing.

Internal Spring Cleaning Guide:

1) Limit caffeine to 3 cups of coffee per day. Sorry dudes, I’m not giving it up – this is a big cutback from my regular 10+ cups a day

2) Drink at least 64 oz of Master Cleanse elixir daily.  8 oz water, 2 TB maple or raw agave syrup, 2 TB lemon juice, dash of cayenne

3) Remove simple aka ‘white’ carbohydrates completely.  Limit whole grains to 2-3 servings per day.  I use gluten-free grains when cleansing.  I particularly love quinoa, buckwheat, and millet.

4) Consume low-glycemic fruits, such as organic berries and green apples.  All fruits have some health benefits, but during a cleanse the goal is to create a very alkaline environment in your body.  The sugars in pineapples or mangoes can add to acidity.

5) Eat at least 3 servings of raw greens per day.  Try adding a handful of spinach to your midday smoothie for an easy dose of green goodness.

6) Fill the plate with 75% raw or lightly cooked veggies.  Organic bell peppers, mung bean sprouts, baby bok choy, carrots, sweet potatoes, kale, broccoli – whatever makes you happy.  (As long as you get those 3 servings of raw greens each day!)

7) Chose unprocessed, plant-based proteins.  Beans, nuts, and legumes all win big here.  Avoid animal proteins (including milk and eggs!) as they all create an acidic body.  If you decide to resume eating meat after the cleanse period, I recommend that you talk to Dawn at Goodness Grows [link below] for sustainably harvested meats, dairy, and eggs.

8) Just say no to alcohol and sugar.  This is a cleanse, remember?  You can have them back – in moderation – in a few days.  I also promised you a cleanse-friendly dessert recipe, so you can look forward to that.

9) Up those omega 3s!  My favorite source these days is chia seeds, which find their way into all of my smoothies and most desserts.  Flax seeds are also great, but stay away from fish oils, which often contain toxic levels of mercury.  I believe that our friends at Goodness Grows are offering walnuts in this week’s CSA share, which is another great option for those of us expecting a delivery this week.  You can also snag a wide variety of omega 3 supplements at either Earth Zone location.

10) Be fat-conscious, not fat-phobic.  I limit my consumption of fats to those found in nuts, seeds, and avocados during a cleanse, but if you must use oil, I suggest cold-pressed olive.  Looking for something to put on your dinner salad?  Check out Susan V’s recipe for Ranch Dressing.  It contains no added oils, PLUS it contains chia seeds.

Later this week, we’ll talk about healthy habits, fun recipes, and delicious alternatives to coffee and soda.  Anything else on your mind?  Send me a message or comment below.

Happy cleansing!

Conquer springtime sniffles without the ‘med head’

Are you tired of the sniffling and sneezing?  The itchy, watery eyes?  If you’re looking for a natural alternative to conventional allergy medications (which have recently been linked to weight gain, according to Dr. Oz), check out some of great options listed below:

Quercetin – Widely touted for its antioxidant properties, quercetin is also a natural antihistamine and has not been shown to cause weight gain.

Nettles - A great choice for allergy sufferers with itchy, runny noses.

Homeopathics – A side-effect free option customized to your symptoms.  Safe for children, those with chronic conditions, and more.

Neti Pot – A staff favorite!  Make sure to use distilled water for safety.

A final word on honey: Many naturopaths tout the benefits of honey for springtime allergies.  This is partially true.  Most of the honey sold in the United States isn’t actually ‘honey’ because it contains none of the original pollen that provides symptom relief.  If you’re interested in trying honey make sure to buy local honey, cut-comb if available, and do NOT administer to small children.

Drop in to the Earth Zone today to learn more about these products and all our natural allergy management options!

Blow your own horn and stop snoring for good!

Just when you thought that Dr. Oz’s advice couldn’t get any stranger, AJ Jacobs appears as a guest on the show, recommending the use of an Australian tribal instrument called a didgeridoo for vocal cord strengthening.  Supposedly, this cures even the most chronic snoring.

It just so happens that our lovely son-in-law makes didgeridoos and has offered to do custom orders for interested customers.  Prices range from $20 for a basic model to $50 for a more elaborate design.  He is also willing to give you a few quick tips on circular breathing, which is necessary for the traditional sound (that Dr. Oz did NOT achieve, haha).  We sold out of the few we had in stock around the holidays, but turnaround time is under a week for a custom order.

Check out this video for some great didg action!

Saffron Extract (as recommended by Dr. Oz) is now in stock!

Well, it took a bit of time and searching, but we finally found it.  Saffron gelcaps are now available at Earth Zone.

According to Dr. Oz, using saffron extract before meals is a great way to reduce your appetite, particularly your urge to overeat.

(Lightened) Up & (Slimmed) Down Lemon-Blueberry Muffins

Everyone loves a bakery-style muffin with their morning cuppa, right?  Sometimes I want the bright flavors of a cafe-inspired treat without all the guilt.  This recipe does this trick with big lemon and berry flavors and significantly reduced fat and sugar content.  Dr. Oz thinks that coconut sugar is the best new sugar alternative, so why not give it a try?

As you’ll notice from the pictures, this isn’t the most photogenic of muffins, but what it lacks in appearance, it more than makes up for in deliciousness.  Start to finish, you shouldn’t have more than 45 minutes in this recipe.

i'm ugly, but tasty!

Drop into the Earth Zone to pick up the coconut sugar needed for this recipe; everything else should be available at your local grocery store.  Remember to buy organic lemons for this recipe because we will be using the zest.

(Lightened) Up & (Slimmed) Down Lemon-Blueberry Muffins

Ingredients
1.0 cup whole wheat flour
1.0 cup unbleached all-purpose flour
1/3 cup blond coconut sugar – available at Earth Zone Nutrition Center
1/3 cup organic granulated sugar
1.5 TBS poppy seeds
1.0 TBS baking powder
0.5 tsp granulated sea salt
0.75 cup almond or soymilk (vanilla or plain are both fine)
0.25 cup freshly squeezed lemon juice (usually about two lemons – remember to zest first!)
0.25 cup sunflower oil
0.25 cup nondairy yogurt (I tried both amande and WholeSoy ;  I like the flavor of vanilla, but lemon or blueberry yogurt would also be great!)
1.0 TBS lemon zest, finely grated
1.0 TBS vanilla extract
0.5 tsp lemon extract (optional)
0.75 cup blueberries (I used frozen for convenience)

Directions
Preheat the oven to 375F. Place muffin liners in a 12-muffin tin.

In a large bowl, mix together dry ingredients (wheat flour through sea salt). In a smaller bowl, mix together wet ingredients (nondairy milk through lemon extract). PRO TIP: Toss your blueberries in the dry mixture before adding the wet ingredients to the bowl. This will help to keep them evenly disbursed in the batter, rather than sinking to the bottom. After adding blueberries to the dry ingredients, make a well and add the liquids. Stir gently – just enough to incorporate! (If you overmix your muffin batter, you will overdevelop the gluten and have gummy muffins. This will make you sad.)

Fill muffin tins 3/4 way full (this is roughly a 1/4 cup of batter for each muffin) and bake for 20-25 minutes (mine took 23), or until a toothpick inserted in the center comes out clean. Allow to cool & enjoy!

yeah, I just got a fisheye lens and wanted to play with it.

Recipe copyright 2012 Dominique Taylor, healthyvegrecipes.com, used with permission