Tag Archives: MY RAW EXPERIENCE

YOU NEED YOUR FATS – they just have to be good fats, and in proportion with the rest of your meal

Oh, ho! I’ve been saying all along that you need to eat your fats even when you are on a raw or high-raw vegan diet. Along comes Frederic Patenaude, who has been espousing low-fat for years, saying that he is eating raw nuts and seeds and avocados, and, what’s more, he points you to Dr. Joel Fuhrman’s video, in which the good doctor denounces a diet with only 10% fat as unhealthy (now, I have never gone so far as to say that in writing, but I have told my clients who were having trouble sticking to 80/10/10 that, if they would only add some fat to their diet, they would vanquish the cravings and be able to get on with a healthy raw food diet.

My first personal vindication came when Ani Phyo came out with her 15-Day Fat Blast, in which she suggested a diet which is pretty much 40/30/30 (carbs/protein/fats). Now, Dr. Joel Fuhrman is weighing in on my side. Of course, he Is talking about *healthy* fats, and decrying high animal/trans-fat diets. So? When I say “high fat”, and, even when Dr. Atkins said “high fat”, what is meant is a diet that contains approximately a 40/30/30 ratio (carbohydrates/protein/fat), with the fats being good fats)

Dr. Fuhrman speaks against the Atkins Diet because too many people have conveniently ignored the part in his book where he explains how much protein a person should eat (you are supposed to divide your weight by half – or, conversely, multiply it by .5, and come up with the appropriate number of grams of protein to eat in a day, which is to be divided among 3 meals – and then you figure out what is 10% more than that, and what is the same number of grams of fat, and where they are coming from, i.e., will they already be in your protein source.)  

I have never been good at math, so, since I hit on Atkins, and decided that it would help me, I’ve just made my meals be 30/30/30,and it has worked. Actually, if you are raw, it is almost impossible to eat too much. I started out at 250 lbs. (-so 75gr protein per day).

Wow! That’s a lot of protein!   I did try getting that from raw nuts and seeds, but it was work, so I switched to a dumbed-down version of Atkins called 40/30/30, put out by the Daouds. In that plan, whatever I ate, no matter when, had to be a “meal” containing a 30/30/30 (yes, I stuck with that number) protein/fat/carb mix.) I mean, I could eat just protein if that’s what I wanted to do, but, if I was eating carbs, first I had to eat an equal number of grams of protein before I could enjoy my carbs (the fats tend to come in the protein in raw vegan diet – I mean, when have you met a nut that did not have fats in it?)

Usually, if you eat your proteins first, you aren’t going to want much else, as proteins will fill you up. Fats of the type that you can get on a raw food diet (fats from raw nuts and seeds, avocados, and whatever oils (extra virgin olive oil or raw coconut oil, for example) you add to what you are preparing will help avoid cravings.

Actually, it is really hard to OD on raw carbs or raw fats unless you are preparing those time-consuming fancy designer recipes you see in many raw food recipe books. 2 C of raw spinach are only 4 gr of carbs — 2 CUPS! That is a heck of a lot! Can you eat that much in a salad for lunch or dinner? Even if you combine 1 C of raw spinach with 1 C of cashews, and then spread it on tomato slice for dinner, you are not going to be able to OD in one meal on carbs or fats, even if you add in a raw cabbage/wakame sea-vegetable salad with onions, red bell pepper, garlic, and some extra virgin sesame oil or olive oil.

What is dangerous, in any diet, is figuring that you can eat anything and everything you want.

Atkins has an “induction protocol” which allows 25 grams of carbs in a day. Easy to manage, and stay full/satisfied , if you are eating raw vegetables, raw nuts and seeds, and using extra virgin olive oil  The problem is when people think that they can eat as much protein and fats as they like. For some reason, from the beginning, I have found that eating raw nuts and seeds, and using extra virgin olive oil, tends to fill me up before I can OD. From the beginning of my odyssey (I have taken off more than 100 lbs., and, today, stay around 130 lbs., at 5’9”), I have required myself to eat my carbs (and I am a weird raw vegan, in that I do not really like eating traditional salads) because I know that they contain vitamins and minerals that are good for me. Since I have to eat my protein first, I know that I have to leave room for the stupid vegetables, if I cannot manage to combine them with the protein, so it is really really hard to OD on protein and fats.

Sticking to 40/30/30, or, as I tend to do 30/30/30, for each meal, keeps me on the straight and narrow: keeps me eating healthy (I have to eat my vegetables), and keeps me from OD-in on anything that would threaten my plan to keep my weight steady. (Okay, I will admit that I have found wondrous ways to combine my carbs with my proteins (I have a dehydrator – I can put or any other vegetable in crackers! And I can make all sorts of vegetable/nut pates/burgers) I can make zucchini (or other vegetable) pasta with my spiralizer, and then have pasta-like dishes with cashew-crème sauces or almond marinara sauce.

Yes, you can be a raw vegan even if you think you don’t love vegetables as much as they say you should. The trick to doing it is to avoid the complicated “transition-type” recipes, and stay simple.

I will admit that one of my hobbies is reading raw vegan recipe books – but I recognize that I am not going to spend hours or days preparing a dish.  Okay, I am willing to wait overnight for a batch of crackers, or kale chips, but breakfast and dinner have to be things that can happen within 20 minutes or less. Sometimes breakfast is down to a cashew shake with whatever is on hand, or just plain with some sweetener, done up in my Nutri-Bullet (the VitaMix died and I haven’t been able to afford to get it repaired yet), and lunch is always what I didn’t finish from breakfast plus what I didn’t finish from dinner the night before.

High protein does not mean that you knock yourself out eating lots of protein. It just means that you balance your protein/carb/fat intake. This makes sense if you consider that 1 slice of white bread has 25 grams of protein – so you have already reached your carb count for the day with just one slice of bread (oh, gosh! but I want some spinach! I want a salad! Think about it!). If you get into eating a lot of dried fruit, you could run into a problem (oh my gosh! I’ve eaten a lot of carbs, but I can’t figure out how to , but, if you stick to simple recipe combinations, you will find that it is easy to stay raw and maintain your health and stick to a healthy weight.

ANOTHER CORN SALAD

RAW CORN SALAD
2 C corn, sliced from cob
1 C tomatoes, chopped
1/4 C onion
1/2 C bell pepper
Chili powder to taste

 In the food processor, process tomatoes, onion, and bell pepper to a chunky consistency.In a large bowl, combine all ingredients and mix thoroughly.

I drizzled a little cashew cheddar cheez over this salad on the plate, and mixed it in as I ate.

 

  • In the food processor, process tomatoes, onion, and bell pepper to a chunky consistency.
  • In a large bowl, combine all ingredients and mix thoroughly.

I drizzled a little cashew cheddar cheez over this salad on the plate, and mixed it in as I ate.

CSA SHARE 7/15/14: What they say we will get

What they say we will get:
Cilantro, parsley or purple basil
Lettuce or radicchio
Kale
Cucumbers (full-size or pickling)
Corn
Leeks or new potatoes
Zucchini or cauliflower
Cherries

Fruit Share:
Cherries
Blueberries

I am not going to think about what I hope to see or what I want to make until I see what the real deal is.  I’ll let you know.

HOW TO FERMENT GARLIC SCAPES

YOU CAN FERMENT GARLIC SCAPES EASILY!
If you have received garlic scapes in your CSA share in the past two weeks, and haven’t been sure how to deal with all of them, this is a great way to preserve them easily, so you can use them in many ways in the coming months
The stems of the garlic scapes are much sturdier than the blossom ends are, so cut off the blossom ends and use them right away.
The stems have a mild garlic flavor, so you don’t want to lose them.
I have two ways you can ferment garlic scapes:
1. Chop the garlic scape into small pieces and pack them into a pint (or larger)jar.
2. Make a brine of @ 1 C water and 1 T salt. To that, add 1 or 2 caps of probiotics (or 1 teaspoon of probiotic powder). Pour the brine over the garlic scapes, to fill the jar up to @ 1/2 in of the top. Push the garlic scapes down so they are under the brine.
3. Put a dome (2-part lid) on the jar, or, if you are using a “found” jar, just put that lid on it, and put the jar in a bowl, or on a saucer, and leave for 3-4 days (or more). You need the dish under it because it is likely that liquid will seep out.
4. Enjoy

Way 2 –
Chop the garlic scapes finely (or process them in a processor (small food processor, Magic Bullet or Nutri Bullet with the flattest blade) and combine them with a salsa mix or other vegetable mix, and follow step 2 above

7/8/14 CSA SHARE: What we got, etc.

We got pretty much what they promised. Here are the specifics:

Basil or sage………………….1 bun Basil
Cabbage or lettuce…………1 med. hd Cabbage
Collards……………………..1 bun Collards
Peas……………….……………..@ 1/2 lb. Snow Peas
Beets with greens………….1 bun beets, no greens
Yellow or green zucchini…1 big Zucchini
Cucumbers or onions……..1 big Cucumber
Cherries…………………………1 pt Cherries

I also got 1 quart of Cherries in the fruit share.  I think I have to find a new cherry recipe that is more than just pop a cherry in your mouth, savor it, spit out the seed, repeat.

The lady who prepares the featured recipe each week was making a raw beet salad. I loves my beet salad, so I was all ears and eyes.  Hers was much more designer than mine is,but I can definitely see myself adding some of the ingredients she uses to my own delicious recipe My Famous Beet Salad (you can find other beet recipes on that page, too). I will write a separate page with the CSA recipe – it is goooood!

PLANS
Basil – I am going to try to find something new with basil other than to use it as a main ingredient in a salad (yes, I like it that much). Maybe some in a cheeze?
Cabbage – this is a no-brainer. I need sauerkraut! (I made sauerkraut with the last head)
Collards – Easy would be to make marinated massaged collards but maybe I should try a wrap with them. Got it! 2 leaves go to wraps (that will be 4 or so), and the rest go to collard greens!
Snow Peas – right now, I have no clue. I should have traded them. Must meditate on this.
Beets – these are small beets, so there is really no point in trying to spiralize them. Okay, default to my famous beet salad
Zucchini – I haven’t had spaghetti in a while! The spiralizer probably thinks I’ve forgotten it. I think I’ll get out my old Ann Wigmore almond tomato sauce recipe!
Cucumber – I have had a hankering for something cucumber for a few days now. I could slice the cucumber thin and put it in vinegar with salt and pepper and have that old Southern summer salad.  I could. Or, I could make some jalapeno cheeze roll-ups.  Must think quickly! Cucumbers don’t last long in my fridge.

What the heck am I going to do with all these cherries?
Cherries

 

 

 

7/8/14 CSA SHARE: What they say we will get

Here is what they say we will get:

Basil or sage
Cabbage or lettuce
Collards
Peas
Beets with greens
Yellow or green zucchini
Cucumbers or onions
Cherries

What’s coming in the extra Fruit Share:
Cherries

I have enjoyed the cherries this past week, but I do believe I am about cherried-out. I believe I have eaten more cherries since last Tuesday than I have eaten in my life. Don’t get me wrong! I have nothing against cherries, but they have never been my go-to must-have fruit, ever since I ate the entire jar of maraschino cherries when I was 8.

7/1/14 CSA SHARE: WHAT WE GOT

WHAT THEY SAID WE WOULD GET, WHAT WE GOT,
AND WHAT I TOOK HOME

WHAT THEY SAID……………………..I TRADED FOR

1 hd Lettuce or cabbage                         1 bun Garlic Scapes
1 bun. Mustard greens or chard
1 bulb Fennel
1 pc.Broccoli
2 Yellow squash or zucchini
1 bun.Radishes, onions, or cucumbers
1 bun. Garlic scapes
1 pt Cherries

The fruit share was 2 pts of cherries!

I know! I always say that I am going to eat the lettuce next time, but …. I just am not Salad Girl!  I do like garlic, and garlic scapes are the next best thing, so it was a no-brainer.

The mustard greens will go to marinated greens or else get dehydrated.

A woman at the distro demo’d a nice raw fennel and mint slaw (recipe below), and so I kept that. 

I kept the big piece of broccoli because I *am* going to challenge myself this week to do something with it. No clue what that will be yet.

Next week’s FERMENTED FOODS meetup is about miso.  I am just not the type to make miso, but there are miso pickled/fermented vegetables! Some squash, some radishes, maybe something else will get in the miso tomorrow night an lie there until Sunday.

Now, the big challenge is what to do with all of these cherries. I’ll take some to work tomorrow to much on. Then what? Can you dehydrate them?  And, if you did, what would  you do with them later?

I’m a little busy tonight with another project, but I will post my recipes, as well as the fennel one from the CSA, tomorrow.