We have all made Greek salads in different variations; this one below being a Mediterranean version. I trust you will intuit the quantities and additional ingredients you want to add. Ingredients: Tomatoes Celery Cucumbers Red onion Red bell peppers Green peppers Arugula leaves Fresh basil chopped Fresh Italian parsley Sun-dried Kalamata olives Feta cheese Italian herb spices Add one cup of cooked non gluten pasta (my favorite macaroni made with quinoa. GoGo Quinoa is the brand name.) Mix in with salad. Drizzle olive oil and fresh lemon juice. Little bit of celtic salt and fresh ground pepper.
Dandelion Greens Spring Tonic: A handful dandelion greens A handful of organic power greens- baby kale, baby chard, baby spinach (in most organic fresh produce stores) 1 piece of fresh ginger - size of your thumb to 1st knuckle 1 stalk celery - for the mineral salts and electrolytes 1/2 cucumber - electrolytes Option: You may want to add a piece of fresh turmeric for a really powerful cleansing tonic. Add all ingredients to a high powered blender and add water to fill to 3/4. You will have enough tonic for the 2nd day of your cleansing. Nutritional Benefits of Dandelion Greens: Dandelion greens are considered the ultimate detox and cleansing green if your goal is detoxification and cleansing. These greens are highly effective in cleaning the liver and kidney filters, throwing off accumulated toxins and sludge, while at the same time supplying these major organs the essential vitamins and minerals for proper functioning. Nutrition in Dandelion Greens: contain vitamin C, vitamin A, B6, thiamin, riboflavin, potassium (helps to regulate the heart and blood pressure), manganese, folate, phosphorus and magnesium and calcium. Also rich in iron (crucial for generating red blood cells) Dandelion greens also contains 14% protein. Some of the benefits of these vitmain-mineral rich greens is they may help to reduce the risk of cancer, multiple sclerosis, cataracts, age-related macular degeneration and stoke. Contains anti-inflammatory properties which may provide benefit to those with asthma and other inflammatory conditions. A Note on Why You Should Rotate Your Greens: Thanks to Raw Family’s, Victoria Boutenko, in one of her best selling books, "Green For Life”, she informs us of her thoroughly researched, scientific documentation on the importance of rotating leafy greens in our daily green blender drinks. Green leaves are the most nutritional part of the plant containing all the essential minerals, vitamins, phytonutrients; a considerable amount of amino acids that humans need for optimum health and chlorophyll which helps build blood and provide iron to the organs. However, leafy greens contain small amounts of alkaloids, which give many of them a bitter flavour, purposely created this way to deter garden pests and little creatures from eating the young buds/sprouts and adult plants. Some alkaloids can be highly toxic to the human body in large quantities, especially when only one or two types of greens are consumed day after day. Since most greens contain different kinds of alkaloids, rotating greens in your diet prevents the build-up of alkaloids and the body has a chance to utilize the nutrients and eliminate the alkaloids without the fear of alkaloid toxicity. For some folks, greens can be hard to digest because of the cellulose (an insoluable fiber) that can make them difficult for the digestive system to breakdown thus digestion and absorption works best when food enters the digestive tract in a liquid state. Nutrients from blended greens is more readily assimilated into the blood stream and contains anti-oxidant-rich fiber, which helps pull toxins out of the liver, kidneys and colon as well as improving elimination.
It's spring cleaning time again…the body kind Spring is a perfect time to do a cleanse and detoxify from all the winter sludge that we’ve accumulated over the cold months and what better way than to sip on some homemade tonics for detoxification, though, not only for throwing off toxins but especially for restoring, toning, bringing sluggish organ systems back to normal to optimal functioning. Lets be kind to our livers, gallbladders and kidneys that work so hard to filter all the toxins we take in through our food, the air we breathe through our lungs and our skin. Drinking a medicine tonic is the perfect remedy to restore enfeebled functions and promote vigour, increasing physical and mental strength, producing happy chemicals and providing a sense of of well-being. I’ve created a happy spring tonic drink that will boast not only your physical strength but also your spirit too. Happy Spring Tonic with Nettles In a blender add a couple handfuls of stinging nettles. (Be careful, use gloves to touch your nettles because of their sting. I find my stinging nettles at Deer Lake park and am very careful to wear gloves and not touch anything that comes in contact with the nettles, like the scissors I use to cut the stems). Also in the blender add: - 1 green apple - a handful of power greens (spinach, baby chard, baby kale) - a piece of ginger size of your thumb - a stick of celery (for the mineral salts) - ½ cucumber (for the electrolytes) - Add water to fill blender to ¾ and blend thoroughly. Instead of water you may want to add coconut water, another source of good electrolytes for cell energy. Make an omelette and add some nettles Since you’ve gathered a bunch of nettles, you’ll have some left to add to your omelette if you have included free range eggs in your diet. Really delicious with chopped green onion, tomatoes, nettles and your favourite flavoring, maybe a bit of cayenne pepper. Trust me, its delicious. Health benefits of Nettles - Leaves rich in iron; aids in coagulation and formation of hemoglobin. Did you know that hemp seeds are a globulin protein and have almost the same profile as human hemoglobin. Healthy or what! - Stimulates the lymph system to boost immunity. Perfect for cleansing. - Promotes release from uric acid from joints – arthritis relief. - Supports the adrenals; supports the kidneys; helps break down kidney stones; supports the liver. - Helps with respiratory tract disease; helps asthma sufferers - Reduces inflammation; minimizes skin problems. - Helps with gastrointestinal disease, IBS and constipation. - Destroys intestinal worms or parasites. - Supports the endocrine health by helping the thyroid, spleen and pancreas. Benefits of ginger in combination with the nettle tonic. - Assists greatly in relieving digestive problems; helps decrease bloating after meals. Especially helps chronic indigestion (dyspepsia). It is believed that delayed emptying of the stomach is a major cause for indigestion and ginger has been shown to speed up emptying of the stomach for people with this condition. - Decreases symptoms of inflammation; relieves exercise-induced muscle pain and cramping. - May lower cholesterol levels; lowers blood sugars – improve heart disease (helps with type 2 diabetes) risk factors. - The active ingredient in raw ginger (6-ginger) can help fight infections. - Relieves menopausal symptoms as do nettles; help with menstrual cramps and bloating. Let us know if you have any favourite nettle recipes and how you enjoy your experience with any of these recipes! xo Wind Walrath
Sprouting for Beginners... You can grow beautiful sprouts in your kitchen with very little effort monitoring when they are the most potent for their content of sunlight and nutrition, usually on the third to fourth day of growth. At this point they are ready to eat. Simply, find a few mason jars that have been kicking around that you haven’t had the heart to recycle, thinking some day you are going to make some preserves. You may be able to purchase sprouting lids at the local health food store or you can find and order sprouting lids on-line. Don’t worry, these lids fit all the standard mason pickling jars. Select the seeds, grains or beans you wish to sprout. Cover the bottom of each jar with approximately 1 inch of seeds to be sprouted and add energized filtered water to cover the seeds. If you have a water ionizer you’ll discover that seeds and nuts love the higher alkaline micro-clustered water and sprout faster than the usual time. Leave soaking 8 to 10 hours over night and drain in the morning. Then rinse your seeds with filtered water and turn jar upside down in your dish rack to let drain and sprout. Rinse at least two times a day though not more than three. I always rinse first thing in the morning, then again at lunch and in the evening, being sure to let the jars drain tilted down in the drain rack. Do this daily until the seeds have little tails/sprouts that are at least three to four times the length of the seeds original size. (about ½ inch long). This is when sprouts are at the peak of their life span and are the most nutrient dense. If they are not harvested at their peak time, sprouts will begin to age and loose their nutrient peak. Some seeds sprout faster than others and there are many great resource and recipe books that have easy charts and guidelines on soaking and sprouting times. I use Dr. Gabriel Cousen’s Rainbow Green Live Food Cuisine recipe and teaching book as a great guide. Raw Sprout Energy Salad: 1 cup sprouted mung beans (preferably sprouted in your own kitchen) 1 cup Sunnies (green sunflower sprouts preferably home grown) 1 1/2 cups green cabbage shredded 1 container of Eatmore or Pioneer Sprouts – the deli mix with radish, lentil, clover, alfalfa. 1/2 medium sweet white onion sliced in thin strips 1 tsp minced ginger 1/2 cup cilantro chopped or try a little fresh mint or both. 2 tbsp hemp seed nut Option: 1/3 cup Arame seaweed soaked until softened Dressing: Whisk briskly hemp seed oil, juice of fresh lime or un-pasteurized apple cider vinegar, Herbamere or Celtic salt. This raw sprout energy salad will give you boundless energy and vitality. You can easily have a sprout garden in your kitchen all year round. The benefits of growing your own sprouts is that you can harvest your crop when your sprouts are at their maximum nutrition…one of the most nutrient dense green food sources on the planet. This salad is definitely a satisfying full meal experience. Nutritional Facts: Sunflower greens are a complete plant protein consisting of approximately 22 to 25% protein. Sunflower greens are know as microgreens and contain up to 100 times the enzymes of regular full-grown greens. This means your body can more easily assimilate important phytonutrients, vitamins and minerals. They are high in folic acid, vital for pregnant mothers and their developing fetuses but also as essential for children and adults. Sunflower greens contain the full spectrum of B-complex. They have a high level of antioxidants that can aid in heart health, slow aging (oh we like that) and support cellular recovery especially from degenerating and abnormal cell activity. The high levels of Vitamin C, E and selenium in Sunnies can reduce high blood pressure and improve arterial health and are considered immune building food. All sprouts in fact are low calorie food, perfect for losing weight but more importantly they are an essential phytonutrient, also rich in the minerals: calcuim, magnesium,iron, phosphorus, potassium and zinc.
Given that we're nearly a month since Christmas, we imagine some of our Conscious Planet members might be going through holiday treats withdrawels. Well if you're ready to feel like you've died and gone to heaven in the yummiest way possible, then you are going to love my famous (in Charles' heart) White Raspberry Chocolate Cheesecake. It is soooo good. 1st layer - The Crust 3 cups walnuts 2 cups Thompson or Flame raisins In a food processor pulse chop raisins then, add walnuts and blend until it starts to ball together. Fun Option: Add ½ cup of pulse chopped dried cranberries for a simply delicious crust. Then press into a pie plate. 2nd layer - 3 cups raw coconut meat packed tight. (frozen coconut meat) 2/3 cup cacao butter 2 cups almond milk ¾ cup coconut sugar crystals 1 tsp liquid vanilla ¼ tsp salt 1 cup fresh raspberries Place the raspberries on top of the crust. Blend the rest of the ingredients until creamy and pour/spread over the raspberries. 3rd layer - Add a thin layer of the crust. 4th layer -Coconut icing In a blender add: ½ cup hemp nut seeds ½ cup coconut meat ½ cup cacao butter ½ cup water or more for right texture ¼ cup coconut sugar crystals ¼ tsp liquid vanilla Pinch of salt ½ cup frozen or fresh raspberries In a high powered blender, blend all ingredients until nice and creamy. Spread on top of cake. Grace your cheese cake with a few fresh raspberries on top, get your forks, friends and enjoy!!! xoxo Wind
A warm creamy soup and salad combo on a cool fall day will supply you with a nutritional meal that your body will love. See below for some nutrition facts. In the creamy soups, potatoes are used as a soup stock and act as a non-dairy cream base when mashed or blended. Ingredients: 2 cloves garlic ½ medium sweet onion diced 2 tbsp hemp oil In a large cooking pot, sauté garlic and onions on low heat with hemp oil until golden brown. Add: 2 or 3 large beets chopped 2 large Yukon Gold potatoes chopped 3 cups filtered water or more depending on the thickness you desire for creamy soup 1 tsp celtic salt or more for desired taste. Also an organic vegetable flavor cube can be added. Beet tops – set aside to add to soup at the end of cooking. Bring to a boil and then simmer until beets and potatoes are cooked. At this point, pour soup in a high-powered blender or food processor and blend for super creamy effect, otherwise just use a Braun stick or potato masher to make soup creamy. Pour back in cooking pot and add: Semi-chopped beet tops A medley of fresh chopped dill, parsley, basil, and other favorite herbs Then simmer again for 5 minutes or so. Nutrition in beets and beet greens: Rich in valuable vitamins, B vitamin folate, minerals and fiber – immune-boosting. Vitamin C, essential mineral like potassium (for healthy nerve and muscle function). manganese (good for your bones, liver, kidneys and pancreas). Thus it’s known that beets and beet juice are valued for their support in cleansing and detoxification and helping to purify your blood and your liver. Beets are effective in lowering your blood pressure, reducing inflammation, increasing stamina and have anti-cancer properties. Thus we suggest cooked beets and/or raw beet juice once or twice a week while you are on your Vision Quest in your 2nd month even though beets have a high sugar content, they safely support detoxification and cleansing. Beet Greens – are among the healthiest part of the plant. Rich in protein, yes, plant protein and healthy fiber, an impressive array of minerals including Zinc, Calcium, Iron to name a few. In fact beet greens have more iron than spinach leaves. They taste delicious folded into the creamy beet soup and simmered for another 5 minutes. I hope you enjoy this weeks' yummy recipe! xo Wind
This week we celebrate Squash and it's incredible health boosting properties, perfect for keeping our immune systems high while we transition into winter, with a super simple and incredibly delicious recipe that will surely impress! Winter squash (such as acorn, butternut, delicata and sugar pumpkins to just name a few) are one of the best sources around for immune boostingVitamin A and free-radical scavenging Vitamin C, anti-inflammatory compounds such as Omega-3 and beta-carotene, and is a great source of Vitamin B6, manganese, copper, potassium, folate and even Vitamin K - all very essential to keep our bodies healthy during cold and flu season. Isn't it nice when Mother Nature gives us what we need just as we need it?! This recipe is incredibly simple and doesn't take much time at all! My favourite types of recipes. Ingredients: Winter Squash of choice (my preference is something sweet like butternut, acorn or sugar pumpkin) 2 tsp Ground Cinnamon 1/2 tsp Ground Cloves 1 tsp Ground Coriander 1/2 tsp Ground Cardamon 1/2 tsp Ground Nutmeg Sea Salt Hemp Oil to serve Directions: 1. Cut the squash in half, from top to bottom, and remove the seeds. Save them if you wish to make a tasty treat by baking them while you bake your squash. YUM! 2. Cut 1 inch pieces, 90 degree from your first cut. If your squash is really big it might be nice to cut it into quarters first before cutting into the 1 inch pieces. 3. Lay all the pieces in a roasting pan, skin side down, so they are all ready to be sprinkled with you favourite sweet spices. 4. This is my favourite part as I can add as little or as much of my favourite sweet spices such as cinnamon, cloves, coriander, cardamon, even some nutmeg! There's not real science here... but do go too light. You want to taste them! But just know cloves can be very overpowering so be easy with this one. I added quantities if you wanted to try making a blend first to sprinkle on. I usually just wing it :-) 5. Add water to the bottom of the pan, about 1/2 inch. This helps keep the squash nice and juicy during the cooking process. 6. Put into a nice hot oven, around 425 F for about 30-40 minutes. This will depend on the type of squash and how thick your slices were. You want to bake it until it's easy to slide the tip of a knife or fork into it. 7. Take out and let cool slightly before serving. Place onto a serving plate, prinkle a little sea salt and drizzle ample amounts of hemp oil over them... YUM! 8. ENJOY!
Okay everyone, here's my morning routine that Charles and I have been doing for the past 15 years that fuel us with nourishment and sustained energy all day long. I start my day by drinking a liter of alkaline, negatively-charged water to get hydrated and then I follow 1/2 hour later with a green drink made in the blender. Its important to hydrate and alkalize in the morning and a green drink will set your pH for the rest of the day. I reserve some of the green drink to add to my breakfast protein smoothie. Recipe for Green Juice: In a blender add 4 or 5 greens from the list of leafy greens and vegetable greens: spinach, kale, beet greens, collard greens, chard, dandelion greens, parsley, cilantro. cucumber for its electrolytes and alkalizing effects celery leaves and stalk for its mineral salts, electrolytes and the leaves are kidney food. You may want to add 1 green apple to sweeten naturally......and down the hatch. A green drink in the morning will provide you with a rich supply of minerals and vitamins. Set aside a pint of the green juice and when you are ready to make your breakfast smoothie. Super-Dooper Smoothie Recipe: In a blender add: green juice, water (half juice, half water to fill the blender, add 2 scoops of hemp protein per person, per meal. So in my case, I add 8 scoops of hemp protein to make 2 smoothies for myself (breakfast & lunch) and 2 smoothies for Charles (breakfast & lunch) Add 1 cup frozen berries 2 tbsp hemp seed oil This makes a very low sugar, high protein, hearty, healthy breakfast that will keep you fueled all day long and really convenient for taking the 2nd smoothie in a shaker cup to the office for our lunch. I also have a salad or a bowl of soup with my smoothie at lunch time tho sometimes I only feel like having a smoothie at lunch. Then for dinner we usually have steamed veggies, some cooked grains ei quinoa, wild rice, brown rice, maybe a substantial vegetable salad etc. Don't worry, be healthy. xo, Wind Walrath
The Green Velvet Soup is one of my favorites because it's so packed with powerhouse nutrients from green veggies and herbs. I use as many fresh herbs as I can forage. It was so convenient to have a few herbs growing on my balcony for my green soups as in the picture. During the summer my soups are mostly raw with avocado added to make them creamy and as the weather begins to cool, out come the cooked soups. For the green velvet soup I choose asparagus, broccoli, zucchini, spinach, and cabbage as the main vegetables because I know I am getting a multitude of vitamins (VitB6, VitA, VitC, VitE, VitK) and minerals (calcium, magnesium, zinc, iron, selenium, potassium, folate, thiamin to name a few). Did you know that many green veggies like asparagus, broccoli, zucchini, and leafy greens like spinach, kale, beet greens, chards, parsley, basil, cilantro, etc have a considerable content of protein as well!? The herbs add such a richness of taste and nutrition to the soups. Several of these veggies are also anti-inflammatory, anti-oxidant nutrients which include the flavonoids quercetin and rutin (asparagus) and broccoli is a rich source of fiber, anti-oxidants, cholesterol-lowering and has phyto-chemicals. The fun of this soup is that it is so easy to make. Enjoy and remember you can vary your veggies and add your favorites to the pot. INGREDIENTS: Potatoes (for creamy texture) Zucchini Cabbage Asparagus Spinach Peas Broccoli Celery Parsley Basil – lots Celtic salt and fresh ground pepper or cayenne INSTRUCTIONS: In a large cooking pot sauté (water is a nice replacement to traditional oil) onions and garlic until golden. Add all the green veggies (and any more you can think of) and fill your pot with water. Add your favourite savoury herb spices to taste - suggesting fresh herbs like basil, cilantro, Italian parsley, thyme, orgegano, fennel. Add what your tastes call for... this is a very forgiving recipe that allows your creativity to do wonders! Bring everything to a boil, turning down to simmer until the vegetables are soft. Either serve as is or better yet, blend by using a Braun stick or mash until creamy and thick. Putting it into the blender works too, but takes more time. Once blended season with some salt and Presto! Oh so good.
I get a lot of requests for dessert recipes, so today I thought I'd answer the call. Here is a yummy recipe for my famous Honey Hemp Oatmeal Cookies. I know you're going to enjoy this one! Ingredients: 1/2 cup brown sugar 1/4 cup honey, at room temperature 1 egg 1 TBSP water 1/2 cup flour 1/2 TSP salt 1/4 TSP baking soda 1/4 TSP Cinnamon 1/8 TSP Nutmeg 1 1/2 cups rolled oats 1/2 cup raw pumpkin seeds (optional) 1/4 cup Hemp Hearts Directions Preheat oven to 350. Grease a cookie sheet. Mix together butter, brown sugar, honey, egg and water until smooth. Sift dry ingredients ( flour, salt, baking soda, cinnamon and nutmeg) together, add the oats to dry ingredient mixture and blend. Add dry ingredients to wet and mix thoroughly Add pumpkin seeds, hemp hearts and any other additions you would enjoy. Drop by the tablespoon onto greased cookie sheet. Bake 10-14 minutes, cook times vary by range. Chef's Notes Feel free to add 1/2 cup of raisons as well if you desire. Yield:3 dozen Enjoy and share generously, xoxo Wind Walrath