Category Archives: raw living food


Post #700

I visited the Champion Juicer website the other day, and discovered that Champion has now added a greens juicer attachment.  Now, owners of Champion juicers have the option to juice wheatgrass and leafy greens!

I was very excited … until I saw the caveat: the greens juicing attachment will only fit machines of certain serial number series –unfortunately, this attachment will not work on my lovely banana yellow vintage Champion juicer.

Previously, when I have needed parts, I’ve been told by Champion customer service that all attachments and replacements will fit on all Champion juicers, regardless of how old they are.  Knowing this, I wrote to Champion to ask if the part would fit my machine even though my serial number was not on the list.  Nope, they said.  It will not fit.

I’m disappointed. I’m also surprised. Why, if all of the other parts will work, won’t this one work? 

I have always admired Champion for its continuing support of all models of its juicers.  When I first acquired my Champion, a customer service representative actually told me that the basic motor assembly remains the same, while model names and parts may change (For example, I have a wooden pusher, while the newer models have a plastic pusher, which, although less esthetically pleasing, is probably more hygienic).  Why have they suddenly changed that?  

So, no Champion greens juicing attachment for me.  I am not going to buy a new juicer at this point (I need food, I need a winter coat, I need new shoes, I need a printer…..).  To Champion’s credit, my juicer has served me faithfully and still works like a charm after more than 30 years.  I’m just not enough of a consumer to need or want to replace what works fine.

Reducing carbon footprint: 1, new Champion greens juicer: 0


RAW VEGAN? or not? WHAT IS RIGHT? (what is right for me? what is right for you? what others say is right. how to know what is right for you.)

These days, we see former proponents of vegetarian, vegan, and raw food diets – even those we may have revered as raw food “gurus”, giving up the ghost and going back to cooked food, and even meat.

The  most recent “raw food” recipe book I have read was written by a woman who admitted openly that she consumes dairy foods and meat.

Now, today, I have found that Dr. Mercola (who has published many articles which seem to promote a raw food diet, or, at the very least, a vegan diet, and whose views I have always found respectable, although I have never seen him publicly claim to be a raw vegan, vegan, or even vegetarian) seems to be siding with meat-eaters and dairy consumers.

This article could be scary, disheartening, or disillusioning to you, depending on where you are at:  The China Study has been widely touted as the “only truth”.  We raw vegans are at a place right now where many of our revered “gurus” are bailing, suddenly telling us that cooked food is the way to go, or even that meat and dairy are good.

I was raw before all of these “gurus” showed up (when I started out, Ann Wigmore was all there was.  Viktoras Kulvinskas went to work with her, but now he has apparently gone omnivore)  I’ve only just started to read the China Study, so none of my beliefs are dependent on whatever is in that book.  (I resisted reading the book for several years, and only just recently decided to read it because of all the controversy at the heart of the raw food movement.)

If you became a vegan because of your animal politics, it may be easy for you to slide back into an omnivore diet. (you may well have had difficulty following your politically-chosen diet because of dietary cravings which you did not know how to counter, other than intellectually)

On the other hand, if you have embarked on a vegan or raw vegan diet because you believe it is healthier for you (as Ann Wigmore suggested), you need not lose the faith.  Since Ann Wigmore died, some have carried on her lineage untarnished, while others have tinkered with the system, removing certain elements and adding others.  Regardless, if you believe that a raw vegan diet is more healthful, that has not changed.

It does seem that, as I have always maintained, a low-fat raw food diet is destined to fail.  We need fats in our diet in order to develop healthy body systems.  If you are eating raw vegan foods, any fat in your diet  will be good, healthy fat.

If you on a raw vegan diet, and you feel cravings, consider augmenting the fats into your diet, either by eating avocados, or adding extra virgin olive oil, flax oil, or raw nuts and seeds.

I  am actually excited at this point in time because I am going to outlive all of the gurus who tried to tell me what to eat, who have now announced that they no longer eat 100% raw.

Does this leave me as the last raw guru? (hee hee – who ever said I was a guru anyway? Anyway, what makes a guru?)  With all of the gurus bailing for burgers (or whatever), who is left who champions a raw vegan diet?…. (oh, guru! Please reveal yourself – or else, I will have to take up the banner!)

What all this means is, if you have started eating a raw vegan diet, and you feel that it is good for you, then ignore these false prophets who came for your money and then decided they’d had enough.

I learned raw from dead people (the writers of my first raw books), and from a woman I never met, whose videos were unavailable to me before the Internet (Ann Wigmore).  I have lived just fine on the information I got from those people, who did not renounce their lifestyles at any point (at least, if they did so, they did not do so publicly)

Look at it this way:  I am not going to quit my raw vegan lifestyle.  It has worked for me for a long time. It worked for me before the Internet ever came into being.  It worked for me before I ever discovered the self-styled “raw gurus” on the Internet (I have never read any more than their hyped up promotions – I have never bought anything from such people, and now I find that many have gone non-raw, so I do feel vindicated)

If you want to eat cooked food, go for it.  If you want to eat meat, go for it. I am not here to convert you to any way that you do not want to go.

On the other hand, if you want to eat raw vegan, go for it. It is a healthy lifestyle which you can easily, healthily maintain from here unto eternity.  Come back and visit me, and see what I am up to.




The subject of the rawness of steel-cut oats  recently came up on the frugalraw mailing list .  It got me thinking, and I ended up spending a couple of hours roaming the Internet and learning quite a bit about oats, commercial oat production, oat farming, and oat sprouting.

As much of what I learned was eye-opening, I’ve decided to include the results of my research here, in an expanded form of my original post to the mailing list.

Are steel cut oats raw? Good question!  I googled oats and steel cut oats, and found that most sources tend to pussy-foot around the issue.

Wikipedia states that hulled oats ” pass through a heat and moisture treatment to balance moisture, but mainly to stabilize the groat. Oat groats are high in fat (lipids) and once exposed from their protective hull, enzymatic (lipase) activity begins to break down the fat into free fatty acids, ultimately causing an off flavor or rancidity. Oats will begin to show signs of enzymatic rancidity within 4 days of being dehulled and not stabilized. This process is primarily done in food grade plants, not in feed grade plants. An oat groat is not considered a raw oat groat if it has gone through this process: the heat has disrupted the germ, and the oat groat will not sprout.”

Does this mean that oat groats and steel-cut oats which are sold as food products raw or not? says “Just as with all types of prepared oats, steel cut oats are made from oat grains that have been hulled and steamed. Generally the finished oat groats that are destined for preparation as steel cut oats are also roasted, helping to release an enhanced flavor in the oat groats.”

Companies which produce and package oats and steel cut oats do not say that their oats are a raw product.  The closest that any such company comes, per my research, is McCann’s claim that other companies’ oats undergo extensive heat processing, which affects the flavor.  McCann’s does not state, however, that their product is *not heat processed*)

Bob’s Red Mill, which offers both flax seed meal (known to go rancid quickly) and steel-cut oats, cautions consumers to keep the flax meal refrigerated for freshness, but does not offer similar advice for its steel-cut oats (what does this say?) lists “Oat Groats Raw Organic” but says “These are NOT oats for oat grass.”  (and why not?  This statement does beg the question.) lists oats for growing oatgrass “these are the same seeds we sell for Oat Sprouts.  Hulless Oats do not usually grow a great crop of grass.”  Under the listing for sprouting seed, “hulless Nebraska oats” are listed as “Hulless, tender and very quick to sprout. These are a wonderfully tender grain with a mild sweetness. Raw, not cooked, not heated, not hulled.”  The claim is very clear, here, however confusing — if these oats are not hulled, how are they hulless?

The question of how those Nebraska oats got to be hulless is answered, at length, in Katherine Czapp’s article “Naked Oats”, on the Weston A. Price Foundation site , which suggests that “hulless oats” (avena nuda, as opposed to the more common avena sativa) were once commonly grown in America:

“Naked oats, so called because the kernels thresh free of the hulls, have been grown for centuries ….can also be easily used as porridge or other food for humans.

The nutrition profile of naked oats is quite impressive, with contributions rich in minerals and vitamins and a fat content rivaling that of corn, along with high-quality protein similar to that found in soybeans…… Naked oats also supply unsaturated fatty acids that contribute to the production of higher quality eggs, milk and meat products.”

This article also tells us that early colonists  grew “silpee”, also known as “pilcorn” and “peelcorn” (avena nuda), which they sometimes referred to as “corn,” both to feed their livestock and to make the traditional Scottish porridge “sowens.”, an on-line organic seed supplier, says of its avena nuda  (listed as hulless oats) “produces oats without a thick hull, easy process [sic]  for home use. ”

TO MAKE A LONG STORY SHORT:  If your steel-cut oats have been made from “naked oats”, then they may well be raw.  If the oat groats you buy are from “naked oats”, then they may well be raw.  Pointedly ask your supplier/food market if the oats you are interested in buying can be sprouted.   If your oats are from “avena sativa”, the most commonly available oats in America and Europe, their rawness must be suspect. If this concerns you, you should track down the producer and pin them down to a specific yes/no answer on the question of heat-processing.


From time to time, people ask me what books I have and/or would recommend. Here is a list of the books I have.



Live Foods, George and Doris Fathman
This was my first raw food book, way back when. It was published in 1967, by a couple who had studied the works of Arnold Ehret and just felt their way along.

Eydie Mae’s Natural Recipes, Eydie Mae Hunsberger
Hunsberger cured herself of cancer, following Ann Wigmore’s regimen, wrote a book about it, then went on to write this recipe book in 1976.

Recipes for Longer Life, Dr. Ann Wigmore
Classic, simple recipes from the early pioneer in raw food lifestyle.

The Uncook Book, Elizabeth and Elton Baker
Another early raw food recipe book

Fit for Life, Harvey and Marilyn Diamond
Dietary concepts based on natural hygiene (proper food combining). Dr. Doug Graham has said he was inspired by this book.


Ani’s Raw Food Kitchen, Ani Phyo
Great recipes, food preparation information, and lifestyle tips.

Raw Truth, Jeremy Safron
Good recipes

Sproutman’s Kitchen Garden Cookbook, Steven Meyerowitz
Chockful of information on sprouting, as well as recipes for the sprouts (including the best Rejuvelac wine recipes I have seen)

Raw, Charlie Trotter
Gourmet-style, mostly complicated raw food recipes. Delicious reading, and some easy and wonderful recipes not found anywhere else. The ten or so recipes I use regularly make it worth the price (I bought mine used)

Living in the Raw, Rose Calabro
My first “modern” raw food recipe book. I had questions, and Calabro was very kind and patient about answering them for me when I wrote to her. When I want to try something new, I usually check this book first, and some of my favorite things to make come from this book.

Rawsome!, Brigitte Mars
Great recipes, food preparation information, and information on ingredients. One of my go-to books.

How We All Went Raw, Charles, Coralanne, and George Nungesser
Very interesting book with some good recipes

The Complete Book of Raw Food, Second Edition, Lori Baird and Julie Rodwell.
An anthology of recipes by a number of famous raw food chefs, this is a good way to get to know the chefs before you check out their cookbooks.


The 80/10/10 Diet, Dr. Douglas Graham
Dr. Graham’s ideas on food combining and diet. I do not necessarily agree with everything he says, but this remains a good reference book.

You Are What You, Dr. Gillian McKeith Interesting introductory raw food book, with good information on nutritional healing diets.

Nature’s First Law: The Raw-Food Diet, Arlin, Dini, Wolfe
Interesting information on raw food diet.

The Living Foods Lifestyle, Brenda Cobb
Wigmore-based nutritional healing information and recipes.

Dining In The Raw, Rita Romano
Lots of recipes.

LifeFood Recipe Book: Living on Life Force, David Jubb
Raw food lifestyle information and recipes

RAWvolution: Gourmet Living Cuisine, Matt Amsden
Fancy recipes — I do not use this much.

The Sunfood Diet Success System, David Wolfe
Raw food nutrition information

Living Cuisine, Rene Unterkoffler
Fancy recipes, food preparation tips, and an “encyclopedia” of fruit and vegetables.

The Raw Food Gourmet, Gabrielle Chavez


These are books I am waiting to receive, and looking forward to reading. I have never seen them, so I have no clue how good they might be.

The Raw Food Revolution Diet, Cherie Soria

The Complete Idiot’s Guide to Eating Raw, Mark Reinfeld

CSAs STARTING UP AGAIN: It’s that time of the year

New York City’s CSAs are beginning to stir again… starting to plan out the distribution season, and what else they will be doing, as well as starting up their membership drives. Most CSAs are rather small, so memberships go fast.

If you are interested in joining a CSA in your part of the City, check out the JustFood site — this is an organization which helps organize CSAs in New York City.  They have a list of all of the CSAs in the City, which you can browse to find one convenient to you.

If you are the type who always has a Plan B, then you might want to  select one or two (or even three) CSAs which would be convenient for you, check out their websites, contact them to ask when they will be opening the membership to new members, and ask if you can be put on a waiting list.  Then go with the first one that comes through, or, conversely, roll the dice and hope that you will get into the bestest one. (I was on a waiting list for one when I got the opportunity to join Astoria CSA.  The first one did not accept my application until after I had already paid for Astoria)

<b>Kelp Noodles</b> )I have discovered kelp noodles right at the same time that my Joyce Chen spiralizer has given up the ghost. I saw these in Ani Phyo’s Pad Thai video. They look to me like the noodles used in jap chae, which is another thing I would like to make.

I still need to look for them in the local markets, but at least now I have an online source for these kelp noodles

My New Year’s Plans

The black-eyed pea sprouts are in the refrigerator! I started them Saturday night, and they just grew like nobody’s business. I thought that I would have time to get them last night, but they had already gotten longer than the bean. (It seems to me I remember that they are supposed to taste better if they are only bean length) Whatever! Last night I scooped about a cup of them into a bowl, added about 1 t apple cider vinegar, 1 T extra virgin olive oil, 1 chopped up campari tomato, 2 T minced onion, and some of my dehydrated garlic powder, and left them to marinate (I wasn’t sure you can marinate sprouts, but I figured it was worth a try. I ate them about an hour later. Yum! Yes, marinating works on sprouts.

I also started some wheat sprouts for rejuvelac on Saturday night. Yesterday morning, I began to despair that the wheat would ever sprout, but this morning there were the littlest sprouts showing. When I got home, the sprouts were almost the length of the wheat berriestime to stop them and make the rejuvelac.

My plan for the New Year is to start a Master Cleanse on the night of January 1st – I have to eat my black eyed peas and collards on January First without fail, so I will start that night.
I don’t know what I will do with this rejuvelac I am making – I did not take that into account when I was doing my planning. Maybe I will drink some along with the Master Cleanse and see how that works. We’ll see. I do not know anyone who does rejuvelac, or I would give it to them.

Getting Ready for New Year’s

I went out today and go the supplies to make my little New Year’s celebration.  I’m planning to spend time alone on New Year’s Eve.  I don’t get a lot of quite time alone, but my room-mate is in Japan with her family, so I am going to luxuriate in the quiet.  I may even take a bubble bath…

Tonight, I have started some rejuvelac wine to celebrate.  I don’t know that I am going to make champagne rejuvelac this year. I’ll decide tomorrow when I start the rejuvelac.

I have also started soaking some black-eyed peas to sprout for my traditional good-luck black-eyed peas on New Year’s Day.  I also have a small bunch of collards which I will prepare on New Year’s Eve and let marinate until New Year’s Day.

I’ve also laid in 10 nice big lemons, some sea salt, a jug of Grade B organic maple syrup, and some herbal laxative tea, so I can begin my Master Cleanse on New Year’s night — I think it is better to go ahead with my traditional New Year’s good luck meal, and then get started with the Master Cleanse.  (I have heard of a powder that you can use for the Master Cleanse, and, when I run out lemons, I may buy it and see how it works– that is still up in the air– I have enough lemons for most of the first 10 days.

NEW YEAR’s RECIPES (with raw food you need to plan ahead…)

Where I am from in the South, traditionally, we eat black-eyed peas, collards (or other greens, like kale), and pork, on New Year’s Day.
The collards are green, like money, and symbolize prosperity in the New Year. The black-eyed peas symbolize good luck, and the pork also symbolizes prosperity (because the pig is the only animal which eats while it is moving forward)

I don’t eat pork, duh, but I do keep up the tradition of greens and black-eyed peas.

1 C dried organic black-eyed peas
1 – 2 T minced onion (to taste, optional)
1 – 2 T minced garlic (to taste, optional)
1 – 2 T extra virgin olive oil (to taste)
1 – 2 T apple cider vinegar (to taste)
sea salt to taste
black pepper to taste (optional)

Sprout black-eyed peas for 3 – 4 days (soak for 12 hours,
drain, and sprout, rinsing twice daily for 2 – 3 – 1/2 more days)
Mix sprouted black-eyed peas with minced onion and a minced garlic to taste (optional).
Add olive oil and vinegar, and mix well.
Add salt and pepper to taste.

You can also find these COLLARDS RECIPES elsewhere within blog. They are re-listed here for your convenience.

1/4 C apple cider vinegar
1/4 C sun-dried tomatoes, finely chopped
1/4 C scallions, white parts only, finely only
1 clove garlic, minced
1 t red pepper flakes
2 t sea salt, divided
1/2 t black pepper
1 bunch collard greens (or other greens)
1/8 C olive oil

1 – Mix apple cider vinegar, sun-dried tomatoes, scallions, garlic, red pepper flakes, 1 t sea salt and pepper. Set aside.
1 – Roll up 2 – 3 leaves into a cylindrical “cigar” shape.
2 – With a sharp knife, thinly slice the rolled greens crosswise into ribbons.
3 – Cross-chop the “rounds”
4 – Place in a large bowl.
5 – Repeat steps 1 – 4 until all greens have been chopped.
6 – Add in olive oil, remaining 1 t salt, and marinade mixture.
7 -Massage all ingredients until mass is reduced by half.
8 -Refrigerate and marinate for 1 – 24 hours

this comes out enough like old-fashioned Southern greens to satisfy your longing for Grandmamma’s cooking.

1 bunch greens (collards, kale, beet, turnip)
5 – 10 kalamata olives, finely chopped
2 T apple cider vinegar
2 T extra virgin olive oil
1 onion, finely chopped
1/2 red bell pepper, slivered
fresh garlic, finely chopped, to taste, or garlic powder (optional)
chili seasoning, to taste (optional)

1 – Roll up 2 – 3 leaves into a cylindrical “cigar” shape.
2 – With a sharp knife, thinly slice the rolled greens crosswise into ribbons.
3 – Cross-chop the “rounds”
4 – Place in a large bowl.
5 – Repeat steps 1 – 4 until all greens have been chopped.
6 – Add remaining ingredients to bowl and mix.
7 – With hands, ‘massage” greens until bulk is reduced by half.
8 – Set aside to marinate for one hour (or up to 24 hours).
Alternatively, eat right away

Just in case you missed it – find my CHAMPAGNE Rejuvelac recipe here.

Get moving!!! There are only 5-1/2 days until New Year’s Eve. Yes, you CAN celebrate in style!!!

CHAMPAGNE REJUVELAC – Get Ready for the New Year!

If you want a raw “champagne”, now’s the time to start thinking about it and preparing! Drink champagne AND be healthy!


Rejuvelac made from millet and covered tightly throughout the fermentation process retains a CO2 gas, and has a champagne-like bubbly effervescence.

1 C whole millet, soaked 8 hrs, and sprouted 16 hrs.

Bruise sprouted millet by lightly pounding with a pestle in a mortar, or by mashing with a spoon against the sides of a bowl.

* In a 1/2 gal. mason jar (or other similar sized glass container with a tight
seal/lid), place bruised, sprouted millet, and add 4 C water (Make sure
the container you choose will only be 2/3 full – I use 1/2 gal. mason jars
because I have them on hand for sprouting
* Add 1 T raisins
* Tightly close lid on jar.
* Ferment mixture in tightly sealed jar for 2 – 3 days. Shake jar gently once
a day.

The “champagne-like” flavor is produced by the millet, which gives a sour edge, not available with other grains, to the finished product.