Category Archives: APPLE CIDER VINEGAR


I went raw when I was in graduate school in the 1970s. (back then, being in grad school meant you were stone-cold broke, working and going to school most of the time. I went raw first just because it was easier than cooking, and I was doing something I called a “five-day salad” (all of this was intuitive, no one had told me about raw) My five day salad was “I chopped up some cabbage, tomatoes, onions, lentil sprouts, and spinach, threw in some kelp powder and garlic, added olive oil and vinegar, and I was good to go. What I didn’t eat the first day went in the fridge and I added more vegetables on the second day, and so on… the fifth day was soup day (I didn’t know I was raw at the time, so I put water in the leftover salad and put hot water on it, and voila, soup.)

One day, I was in Yes! the New Age bookstore we had back then in Washington DC, and I saw this book “Live Foods” by George and Doris Fathman, and the recipes inside looked like ramped up versions of my daily fare, so I bought that book and played around with the recipes. I actually lived intuitively, i.e. with no other recipe books, until my mother bought me a very fancy raw vegan recipe book in 1999.

Nowadays, there is so much information on line, but, yet, it is challenging to find ways to go what I am going to call “minimalist raw”, where you don’t have to have all the fancy machines (my first “food processor” was a fabulous Chinese stainless steel cleaver which I use to this day). I do have a food processor now, and I have finally acquired a spiralizer because, in my old age, I have decided that zucchini noodles and other vegetable “noodles” are fun, and I deserve them)

When you start out being raw, there are so many different opinions. I still say that the most important thing is to go raw, and figure out where you’re getting your protein (raw nuts and seeds, either straight up or ground to bits and put in each and every food you make, either as “nut meat” or cream sauces, or made into shakes), get your oils (eat an avocado, use extra virgin olive oil – Trader Joe’s is cheap and trustworthy), and vary your diet, i.e., do try to eat different things sometimes. You do not have to get all of the fancy superfoods whose names you cannot pronounce. As I said before, I didn’t even know I was going raw: I was just eating a serious salad that would hold out, with additions, for up to 5 days.

Of course, every raw foodist is going to tell you that you should only use organic vegetables, and that is true,, but, hey! If you cannot afford organic, you can still go raw. I did, and I have lived to tell the story.

Actually, although, since 1999, I have read a lot of raw vegan recipe books, I still keep it pretty simple. My biggest successes, according to me, have been learning how to grow those lentil sprouts, and, also, learning how to make easy 4-day sauerkraut, and cashew cheeze! Those three things really liven up my diet.

I should note that, while I was finishing up this post , and adding tags, I noticed that things I have posted over the last ten or so years are quite simple, and don’t require much in the way of machinery. You can make just about anything I have posted with a knife, a blender, and a food processor . Blender-wise, I use a NutriBullet, but my mom uses a Magic Bullet with good results .

Please note that there are no links to follow to buy anything I have mentioned. I am not an affiliate of anything I have mentioned here. You’ll have to google it yourself.



So, I got a bag of organic kale from Trader Joe’s.  Once home, I grabbed an onion, a red bell pepper, a head of garlic, Trader Joe’s 21 Season Salute, a jalapeno pepper and a box of Calamata olives I’ve been waiting to use.

My first mistake was buying a bag of torn kale. (After this, I will go to stores where you can get whole kale, because it is so much easier to remove the center stem and then chiffonade (and chop down further if you like).  Trying to chop up the kale pieces and remove the big stem pieces is tiring! Never mind! I got it done!

 I chopped up half of the kale and tossed in a big bowl.  I then  de-seeded the Calamata olives, chopped them up, and added them to the kale, for salt and also flavor.

You need salt or something salty to make massaged kale! I learned to make massaged kale at Raw Soul, a place we used to have in Harlem, and they showed us how to make it with the salty Kalamata olives, so that is my usual go-to (you also get this interesting flavor in your salad.

So, I have this big bowl, and I filled it up with the kale I’d chopped and I threw in the minced olives, and I went to work mashing around.  You mash and mash and mush and mush for a good bit, to get the kale to go juicy.  It is not like you’re going to have water, like when you’re making sauerkraut, but the kale is going to reduce in volume to about a third of what it looked like when you started.

Then I added my finely-chopped  red bell pepper, jalapeno pepper, and some minced onion and garlic.  Mashed around some more. Then, ) and I added about 1 capful of apple cider vinegar, 2 caps of olive oil, and mashed around some more.  Toward the end, I tasted it and decided it needed a little bit more something, so I added about a tablespoon of Trader Joe’s 21 Season Salute.  It was all good at that point, but I still had about a half-cup of the jalapeno pepper sauerkraut, so I mixed that in.  AMAZING!

I think that the next time, I would add in sliced or minced mushrooms towards the end of the massaging.



POST #801
I have always loved apple cider vinegar.  When I was growing up, that was the only vinegar there was.  My grandfather made hot vinegar by adding tiny hot peppers he grew on his farm to the vinegar in cute cut-glass White House apple cider vinegar jars (I remember seeing the peppers in the jars sitting in the kitchen window).  I never even knew there was another kind of vinegar than apple cider vinegar until I started reading recipe books, in my 20s, and saw references to distilled vinegar and wine vinegar.  Since those were not in my culture when I was growing up (I am from the South– if you are not in America, that would be the Southeast Region of America), I have never tried them — apple cider vinegar works for me every time.  I don’t need “balsamic vinegar” or any other kind.  Lucky me — it turns out that apple cider vinegar is the most healthy vinegar.

There are a lot of health fads and miracle diets around, but one that has stood the test of time (okay, I learned of it and experienced its benefits back in the 1970’s) is apple cider vinegar.  Apple cider vinegar was first touted as a health booster by Dr. Paul Bragg, whose teachings were followed by Jack LaLanne..  Because apple cider vinegar works, many have taken up the habit of drinking one tablespoon of apple cider vinegar in a glass of water before each meal.

Raw organic apple cider if the best apple cider to use (although my grandmother said she had benefited from drinking the apple cider she bought in the supermarket)

When you look at the nutrition label on a a raw organic apple cider vinegar bottle,  it might seem there is no nutritional value. There are not even any calories. What raw organic apple cider does have is a “mother”.  If you look in the bottle, you’ll see a cloudy blob floating in there. That “mother” is a chain of proteins and enzymes, and contains trace trace minerals.  It forms in the process of fermentation of the apple cider vinegar.  As a result of the fermentation process, other valuable elements in apple cider vinegar include pectin (a soluble fiber), acetic acid, essential amino acids, potassium, and silicon.

The combination elements in apple cider vinegar improves the body’s metabolism and promotes a balanced alkaline-acidic state, to allow the body to metabolize nutrients properly.

Drinking an 8 oz. glass of water with 1 teaspoon to 1 tablespoon apple cider vinegar mixed in before meals helps individuals take off excess weight fairly effortlessly (of course, it is wise to observe a weight-reduction diet at the same time).  Users of apple cider vinegar generally also experience a decrease of tooth decay because of the increased calcium which apple cider vinegar promotes.

Consumption of apple cider vinegar also helps improve the body’s proper PH balance, which can help combat any number of toxic conditions.  (Acidic internal conditions are suspected in cancer; cancer cells cannot survive in alkaline conditions, and apple cider vinegar, promotes an ideal acidic-alkaline state in the body.

Apple cider vinegar supports liver function,as well. It assists the liver to detoxify poisons, and the pectin in apple cider vinegar helps the body eliminate the toxins.

Traditionally (for thousands of  years), many cultures have understood the value of apple cider vinegar as an antibacterial agent.  Many also claim that apple cider vinegar can also stop and reverse hair loss and thin, or cracking nails.

Apple cider vinegar has also been recommended as a way to combat arthritis.

Of course, drinking apple cider vinegar in water, or adding it to your food, does not mean that you can eat whatever you like, and then expect the apple cider vinegar to make up for your sins.

Again, if you are using apple cider vinegar as a “nutritional supplement”, it is rThe recommended that you drink 1 tablespoon of apple cider vinegar in 8 oz of water before every meal.  (If you are using vinegar in your food, it is probably not that much, so you should still drink the vinegar/water mixture)

Despite all of these wonderful claims, there are some valid caveats about apple cider vinegar. If you are combating candidiasis, you are probably aware that you should not eat fermented products such as vinegar and fermented vegetables. After you finish the initial stage of candidiasis elimination diet, you can cautiously add apple cider vinegar into your diet, and notice if you have an untoward reaction or not.

(As far as fermented foods go, with regards to the candidiasis elimination diet, if you are using your own ferments, i.e., vegetables fermented with salt and probiotics, such as home-made sauerkraut, and other “pickles” made with salt and probiotics — these are things you can eat.)

For more information about raw organic apple cider vinegar, go to Price-Pottenger Nutrition, and  Bragg’s Live  Foods