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-ing 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 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 carbs – 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 fit in my protein!) 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 (I’m still at 135 lbs. 18 years later!)

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.

6/25/14 MISSED THE CSA DISTRIBUTION THIS WEEK – MY STUPIDITY

I missed the CSA distribution this week (6/25/14) because of my own stupidity.  I believed that I had signed up for automatic weekly payments (I very much recall stressing over the idea), and, so, my payment did not happen, because, in fact, I had not signed up for automatic payments  (I have now!).  I got an email on Monday night telling me that I hadn’t paid so I wouldn’t get a share on Tuesday  (I seriously recall emailing the CSA last Tuesday when the “receptionist” at the distribution questioned me about paying, and I believed I had signed up for auto-payment, so I wrote to them to ask them about it, but they did not get back to me until way too late!

Oh well. Now I know how it works, sort of. Anyway, I am signed up for auto-payments now.  More on the CSA next week.

Meanwhile, I picked up a Yorkville Food Pantry order and got 3 pears, 2 onions,  and 4 green bananas (they are in a paper bag to ripen right now)

 

WHAT I’M DOING WITH THE SHARE PRODUCE

My personal CSA “box” challenge for this week:

OREGANO: with such a bounty of oregano, I am going to freeze half of it and and dehydrate the other half.  To freeze, fill ice cube tray wells 2/3 full with herbs, pour in extra virgin olive oil to cover, freeze over night, then remove to freezer bags and store in the freezer.
SPINACH:  A salad, of course, a soup, and a smoothie
KALE: Ah! I do love kale. There isn’t really that much, so I will probably make massaged marinated kale, and throw in some of kohlrabi leaves for good measure.
SUGAR SNAP PEAS : I’ll just have these for a snack. They are already in my bag to go to work today.
 KOHLRABI: I’m going to make kohlrabi ravioli with jalapeno smoked cheeze – I’ll just slice the kohlrabi on the mandoline, add a dab of the cheeze, fold over, and pop in my mouth.
GARLIC SCAPES: I’ll finely chop some and add them to the kale, then make a little garlic scape pesto with some of them, to eat over zucchini “pasta”.
RHUBARB: I know I’ll be making a strawberry/rhubarb smoothie or two, and I will likely halve the strawberry/rhubarb pie recipe

MORE RECIPES FOR PRODUCE IN THIS SHARE

RHUBARB
RAW STRAWBERRY RHUBARB SMOOTHIE
RAW STRAWBERRY RHUBARB SMOOTHIE #2
SIMPLE RHUBARB SMOOTHIE (Rhubarb Smoothie #3)
RAW RHUBARB COMPOTE
RAW VEGAN STRAWBERRY RHUBARB PIE

KOHLRABI
You can simply chop up kohlrabi and add it to any salad you are making, or you can thinly slice it on a mandolin and use two slices to make a ravioli with nut cheeze (it will stick together), or you can use one of these recipes
FERMENTED RAW JALAPENO-GARLIC DILL KOHLRABI
KOHLRABI APPLE SLAW
KOHLRABI BEET CARROT SALAD
QUICK AND EASY RAW KOHLRABI PICKLES
KOHLRABI RAWVIOLI WITH PINE NUT CHEEZ
KOHLRABI CHOPPED SALAD
WHAT TO DO WITH KOHLRABI LEAVES

KALE
You can just tear kale leaves and use them in a salad, either alone, or with other greens, or you can try out some of these recipes . One of my favorite recipes is marinated kale mixed with wakame seaweed (or a seaweed mix), and other basic salad ingredients (onion, bell pepper, sprouts, garlic, etc) with sesame oil and apple cider vinegar dressing.
KALE CHIPS – TWO KINDS
THAI GREEN CURRY KALE CHIPS
CASHEW KALE CHEEZE ON TOMATO SLICES
SESAME KALE AND WALNUT/KALE PESTO
WHAT TO DO WITH GREENS (KALE/COLLARDS/SPINACH/TURNIP GREENS/BEET GREENS/KOHRABI GREENS, ETC)

SPINACH
CASHEW SPINACH CHEEZE ON TOMATOES
RAW TOMATO SPINACH SOUP

GARLIC SCAPES
GARLIC SCAPE PESTO

6/17/14 CSA SHARE: What I got in my new Corbin Hill Food Project CSA Share

POST #1015
I honestly did not know what to expect from Corbin Hill Food Project, my new CSA. I had, correctly, guessed that the distribution would be held in the Community Food Pantry space, but, beyond that, it was anybody’s guess how it would go.

I’d say they are pretty well-organized: going into the building, you have to pass a fierce woman at the desk (she is a food pantry employee, probably used to people trying to do things the wrong way, and she was probably working extra hours that she didn’t want), and be checked off. Then you go downstairs right away (no waiting whatsoever), where you are greeted by greeters, one of whom checks off your name again – she did explain to me that the sign over the peas said 1 and that meant I could take 1 (I felt I was pretty clever to have figured that out moments before she told me — they seem to trust members, to just take their allotment).

There is  a trade box, where you can put something you don’t want in and take something you do want, if you see it there, but, the way the distribution is arranged, I would imagine that most people don’t take anything from the bin if they don’t want it, i.e., they just leave it in the bin (I did find a small bunch of oregano in the share box, to trade my lettuce for, and they let me trade it for a larger bunch from the bin).

At the end of the circuit, there was a nice lady who was preparing rhubarb chutney, and we chatted for a while, while she chopped vegetables and stirred them in the electric frying pan she had there.

So… what we got was pretty much what they had said, except that there were garlic scapes in place of the parsnips. I like parsnips, but I do like garlic scapes quite a bit, so I was not really disappointed.

Here is what we got in the VEGETABLE SHARE:
1 bun Oregano
1 big head Lettuce
2 bun Spinach
1 bun Kale
1 bag Sugar SnapPeas
1 med Kohlrabi
1 bun Garlic Scapes
1 bun Rhubarb (6 2ft long stalks!)

I also got a fruit share, which consisted of a 1 lb box of large, fragrant strawberries, and another bunch of rhubarb! ( I guess I will have to chase down some rhubarb recipes, what with all this rhubarb)

Later, I will post the recipes I plan to prepare with this bounty (actually, I mean to go to the Food Pantry tomorrow afternoon (I am curious as to whether the CHFP CSA donates shares not picked up to the Food Pantry). With luck, I may get some more vegetables to add to the proverbial pot.