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Vegetarian School Lunch Ideas: Back to School Has Never Been Healthier


August 19, 2013 LYT By:
LYT

It’s Back to School time again! If you’re wondering what to pack the kids for lunch, we’ve got some vegetarian school lunch ideas to share with you that will keep your kids bright-eyed, smiling and growing strong. They’ll have delicious food they can look forward to, and you’ll have the satisfaction of knowing that the food you’re giving them is wholesome and nourishing.

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What not to Pack

Looking for healthy school lunch recipes is a top priority for loving parents everywhere. 
In spite of the growing awareness that we need to nurture our children with the very best, 
 we were shocked to see how many mainstream vegetarian school lunch suggestions rely heavily on highly-processed meat and cheese substitutes, many of which are made from soy. These foods – like other processed foods – are high in sodium and preservatives. You and your kids deserve better!



healthy-kids

Packing a Better & Healthier (Vegetarian) School Lunch



 

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Skip the processed food and focus on plant power! Pick from your child’s favorites and try to pack a rainbow of colors into every box. Make the meal as much fun as possible. For example, use a small cookie cutter on slices of cucumber and orange peppers to create vegetarian finger foods that are appealing. A small container of coconut butter with some tamari sauce makes for a fun dipping sauce for raw vegetables. And when it comes to vegetarian school lunch ideas, be sure not to forget about roasted vegetables – like sweet potato “fries” – which have a sweet flavor that appeals to kids and grown-ups alike. Explore healthy school lunch recipes and experiment. Here are some winning combinations that may appeal:

• Quinoa and mixed vegetables (Make a big pot in advance and place in small containers in freezer to defrost and use on different days.)

• Brown Rice Fusili (or other fun pasta shapes) w/ fun shaped orange, yellow, or red pepper and/or zucchini cut outs.

• Celery stalks w/ raw almond butter for dipping and a side of cooked green beans with olive oil and Herbamare® drizzled in for flavor.

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• Cucumber strips (you can add some Bragg’s Liquid Aminos® for flavor). Steamed beets (cut into cubes) and raw almonds or Organic corn chips (buy organic and w/o Canola Oil).

Nori roll ups with a side of and Edward and Son’s Brown Rice Snaps (Crackers).

• Ezekiel tostadas: guacamole, corn & peas w/ salsa (White Girl Salsa® is made w/o vinegar or any preservatives)

SproutedGrain_05_EzekielTortillas

• Toased Ezekiel Buns w/ grilled Sunshine Burgers.

• Yellow & Green Oven Roasted Zucchini Chips w/ Gopal’s Power Wraps or Mauk Family Farms Flax Seed Crackers

• These are also great for packing a light snack or for adding into the lunchbox for crunch at lunch: Unique Pretzel Splits and Lundberg Organic Wild Rice Cakes.

Check with your child’s school to see if there are any foods that are not allowed before getting too carried away with vegetarian (or any kind of) school lunch ideas. For example, many schools no longer allow peanut butter because it can trigger life-threatening allergies in so many children. Almond, cashew, and hazelnut butters can provide delicious alternatives.

It only takes one parent to cause a revolution for their child's health! TAKE ACTION!

It only takes one parent to cause a revolution for their child’s health! TAKE ACTION!

What about Sandwiches in my Vegetarian School Lunches?



Sandwiches are a lunchbox staple for good reason. But, the kind of sliced and packaged bread we grew up with may not be the best choice. Try sprouted bread like Ezekiel bread, or explore gluten-free options. Rice cakes can make a good stand-in for snacks, and are especially tasty with nut butters or better combined with coconut butter and a dash of cinnamon. For your healthy school lunch recipes, some ideas include using tapenade, mashed avocado or coconut butter for creamy dressings, sauces or spreads instead of mayonnaise. Roasted squash with a dash of sea salt can be mashed and used as a spread as well and then just top off with any cooked veggies or a Portobello mushroom for the “meat” of the sandwich.

Coconut Butter is naturally sweet and tastes a bit like the inside of a cannoli!

Coconut Butter is naturally sweet and tastes a bit like the inside of a cannoli!


Kids will be Kids



Because we want the very best for our kids, especially where the food they put in their bodies is concerned, it can be easy to get carried away in our quest for healthy vegetarian school lunches. If your child has a severe food allergy, constant vigilance is necessary. But, for the rest of us, it’s good to do the best we can, and leave some decision-making up to them. Studies show clearly that it’s the food available at home that has the most bearing on a child’s future eating habits.

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LYTnyc Offers Nutritional Counseling for You & Your Family

If you’d like expert help to create the best possible diet for yourself and your family, please contact us. In addition to our other services, we also offer some of the best nutritional counseling NYC has to offer.

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Your Ideal Vegan Thanksgiving Dinner: A Menu

November 17, 2012 LYT By:
LYT

Although we love old holiday traditions, it can also be fun and empowering to start new customs like creating your own ideal vegan Thanksgiving dinner for friends and family! What better way to express your gratitude to Mother Earth and to your loved ones than by creating a delicious cornucopia of vegan Thanksgiving menu dishes with healthier options that will delight their taste buds without inducing the food coma!

 

 

Whether you’re joining friends or family at their house, or staying safe and warm at home, let these vegan Thanksgiving dinner recipes inspire you. Creating new holiday dishes is an opportunity take your health to a new dimension and help others discover how delicious and satisfying a vegan Thanksgiving dinner can be!  

Here are some of our favorite vegan recipes that can accent the perfect vegan Thanksgiving menu Remember to use local and organic ingredients whenever possible. Enjoy!

  

LYT PUREED VEGETABLE SOUP

 

Ingredients

1 Large Carrot

1 Large Parsnip

2 Zucchini Squash

1 Bunch Parsley or Dill

¼ – ½ lb Crimini Mushrooms

2 Stalks Celery

3 t Seitanbacher Bouillon

3 C Water

Sea salt

Black pepper

Onion powder

Garlic powder

Bragg’s Liquid Aminos (or Nama Shoyu)

*Serves 5-6

 

Preparation

1. Place water in pot w/ bouillon, sprinkle some garlic and onion powder, and turn on medium to high flame.

2. For The Puree: While water is heating, chop parsley, carrot, parsnip, zucchini squash. (Pieces should be small enough to go into blender/Vitamix after cooking.) Add this to water and bring to boil. Save some parsley to add as garnish when serving.

3. The Chunky Part of Soup: While the vegetable mixture is cooking, slice crimini mushrooms & celery and place in pan w/ ¼ c water, pinch of sea salt, sprinkle of garlic and onion powder, and a splash of Bragg’s Liquid Aminos (or Nama Shoyu). Cook on medium heat until soft.

4. Once the carrots etc. are all soft, gently pour mixture into Vitamix and blend until smooth.You will have to pour this mixture into Vitamix in segments as it will not all fit in at once. Place blended portion in separate pot that will eventually go back on to stove.

5. Once the puree is in pot, gently add the crimini mushrooms and celery. Mix gently but thoroughly. Sample and add any additional salt or herbs to taste.

6. Enjoy w/ a sprig of fresh parsley or a sprinkle of your favorite spice on top: cumin powder, dill, or paprika. Bon Apetit!

 


 

GREEN SALAD WITH POMEGRANATE & PERSIMMON

 

Ingredients 

Mixed Greens

4 Avocados chopped

3 Persimmons sliced (LYT Option: 2 Orange Peppers)

1 Pomegranate’s Seeds (LYT Option: Several Sliced Radishes)

5 Scallions chopped including greens (optional)

1 Lemon

Sea Salt and Pepper to taste

Liquid Stevia

 

Preparation

Mix all ingredients in a bowl and generously squeeze 1 lemon, sea salt, pepper and 6 drops of liquid stevia. Stir to make avocado creamy.

 

 

  

LYT BAKED SWEET POTATOES & PARSNIPS WITH RADICCIO

 

Ingredients

3 Large Sweet Potatoes

3 Large Parsnips

1 Head of Radicchio

1 Bunch Fresh Parsley

1 C Water

2 t Seitanbacher Bouillon

Sea Salt

Black Pepper

Onion powder

Garlic powder

Nama Shoyu (or Bragg’s Liquid Aminos)

*Serves 6

 

Preparation

1. Heat oven to 375 degrees.

2. Chop sweet potatoes & parsnips into large chunks. Slice radicchio approximately 1 inch think. Chop parsley. Save some parsley to add as garnish when serving. Place ingredients into large casserole dish or other large baking dish.

3. Add bouillon to water, stir, and pour on top of the ingredients in casserole.

(If you use a cubed bouillon, you will have to boil water and dissolve. Seitanbacher Bouillon is powdered allowing you to skip that step.)

4. Sprinkle the salt, pepper, onion and garlic powder to taste and mix the ingredients well before placing into oven.

5. Bake 4o minutes or until all ingredients are fork soft. (Mix the ingredients occasionally while cooking and add extra water if necessary. You can always add an extra dash of Nama Shoyu before serving to heighten flavors.)

6. Enjoy w/ a sprinkle of fresh parsley for garnish. Bon apetit!

 

 

 

LYT BRUSSELS SPROUTS & LEEKS

 

Ingredients

Brussel Sprouts-enough to fill a medium baking dish.

2 Whole Leeks

4 Garlic Cloves – Sliced.

Veggie Broth-Imagine or Seitanbacher’s

Coconut oil

Sea Salt

Pepper

 

Preparation

1. Preheat oven 375 degrees.

2. Cut brussel sprouts in half  (for faster cooking), place in oven pan, mix w/ sliced garlic and add very little veggie broth, just enough to create steam.

3. Cover w/ aluminium foil and roast for abt 40 minutes. Please check for softness as all oven temps vary.

4. Clean and slice 2 whole leek length-wise. Use the lower light green to the white part.   

5. Heat abt 2 T of coconut oil in small sauce pan. Add leek and cover. This allows leek to steam and sauté. As leeks brown, remove lid and allow to crisp slightly. 

6. Once brussel sprouts are soft, remove aluminum foil and allow them to roast and dry slightly in oven for another 10-15 minutes.

7. Remove from oven, place in dish of your choice. Drizzle olive oil, add crushed black pepper sea salt to taste and mix. Place drispy leeks over brussel sprouts. Voila!

 

 

 

 

LYT SIMPLY IRRISISTABLE ACORN SQUASH

 

Ingredients

1-2 Whole Acorn Squash

Veggie Broth – Imagine or Seitanbacher’s

Sea Salt

Peppercorn

Fresh Sage

 

Preparation

1. Slice acorn so that it looks like rings.

2. Place in baking dish with very little veggie broth, just to create steam and prevent dryness.

3. Dress acorn rings with Sea Salt, cracked peppercorn, and sage.

4. Bake at 375 degrees and for approxiamately 45-60 minutes.

5. Very simple and delicious.  Mushroom gravy can be a great topping with this dish.

 


 

CARMELIZED CARROTS

 

Ingredients

6-8 Medium Carrots Sliced

¼ cup Maple Syrup (Option: Coconut Sugar)

Sea Salt and Pepper to taste

 

Preparation

Preheat the oven to 375 degrees. Mix sliced carrots in a bowl with maple syrup (or coconut sugar) and sea salt and pepper. Cover a parchment-lined baking sheet with a single layer of sliced carrots and bake for 25-45 minutes until al dente.

 

 

 

CAULIFLOWER MASHED POTATOES

(Borrowed from Doris Choi and Natalia Rose @www.detoxtheworld.com)

 

Ingredients

6 C Cauliflower Florets only

1 Tbs Thyme, chopped

1 Tbs Horseradish

3 Tbls Chives, chopped

1 Lemon, zest only

Sea Salt & Pepper to taste

Almond Milk (LYT Option: or rice milk or coconut milk) for creamy blending

 

Preparation

1. Blanch or steam cauliflower till soft, add thyme, horseradish.

2. Puree in food processor, adding almond milk or vegetable stock to help facilitate blending.

3. Season with s/p, garnish with chopped chives and lemon zest.

 

 

MUSHROOM SAGE LOAF WITH TOMATO GLAZE

(Borrowed from Doris Choi and Natalia Rose www.detoxtheworld.com)

 

Ingredients

1 lb Assorted Mushrooms, Chopped (Portobello, Crimini, Button, Shitake, Porcini….)

4 C Parsnip, small dice

1 C Carrot, small dice

1 C Red Onions, small dice

4 Garlic Cloves, minced

4 Sprigs Thyme

3/4 Sage Leaves, chiffonaded

1/4 C Parsley, chopped

1 tsp Thyme Leaves

1 C Zucchini, grated

2 T Tomato Paste (LYT Option: pureed or blended roasted red peppers)

2 T Nama Shoyu

 

Preparation

1. Preheat oven 400 degrees. Dry roast parsnips, carrots, red onions till soft, 30 to 40 minutes. Flip once if it browns too quickly.

 

2. Sauté garlic, thyme sprigs in coconut butter till fragrant, 5 min. Add mushrooms and nama shoyu and sauté till soft, 8 to 10 min. Reserve a cup of the sautéed mushroom for the gravy.

 

3. Put mushroom mixture (remove thyme sprigs) and the roasted vegetable in a food processor and pulse 3 or 4 times depending on your machine. You want it to keep it chunky but blended together.

 

4. Transfer to a large bowl; add rest of the herbs, tomato paste (or LYT Option above), grated zucchini (to keep loaf moist) and season with salt and pepper to taste. Put in a meatloaf pan, thin out the tomato paste with a little water (roasted red peppers will not require thinning) and spread on top to form a crust. Bake covered 30 min. Uncover and bake till crust gets a bit toastier…. 15 min.

 

 

ROASTED MUSHROOM & GARLIC GRAVY

 

Ingredients & Preparation

1. Take 1 whole head of garlic and cut the top off.

2.Wrap in tin foil and roast in a preheated, 400 degree oven for 1 hour or until cloves are soft a creamy.

3. Squeeze the roasted cloves out of the skins and add to 1 cup of the reserved sautéed mushrooms from the loaf recipe. 

4. Put in blender, adding water or almond milk as needed to facilitate blending.

5. Season with s/p. Add some finely chopped parsley to garnish.

6. Serve on the side of Mushroom Loaf or smother over Cauliflower Mashed Potatoes.

 

 

 

DELICIOUSLY RAW “CHEESECAKE”

 

Ingredients

2 cups macadamia nuts

¼ cup lime juice

1 ½ cups cashews

¼ cup raw agave nectar or maple syrup)

½ cup pitted Medjool dates

½ sun-dried vanilla bean

¼ cup dried coconut

3 cups mixed berries, such as blueberries and/or raspberries (LYT Option: For a slightly less raw choice that’s favorably combined: Use baked plantains – from next recipe – but slice thinly instead of chopping into chunks and place across top of cheesecake w/ cinnamon sprinkle.)

6 tbs coconut oil, melted (gently warmed) 

 

Preparation

1. Place macadamia nuts in a large bowl, cover with cold water. Place cashews in separate bowl, cover with cold water. Soak nuts 4 hours, then rinse, drain, and set aside.

2. Pulse macadamia nuts and dates in food processor to a sticky crumb-like consistency. Sprinkle dried coconut on bottom of 8-inch pie pan. Press macadamia nut mixture onto coconut to make crust.

3. Place cashews, coconut oil, lime juice, agave nectar or maple syrup, and 6 tbsp water in bowl for food processor. Scrape seeds from vanilla bean into food processor bowl, and puree until smooth. Pour mixture into crust, and freeze 1 to 2 hours, or until firm. Remove from freezer, slice while frozen and transfer to serving platter. Defrost in fridge 1 hour, or on countertop 30 minutes; top with berries; and serve.

 

 

LYT’S BAKED PLANTAINS W/ CINNAMON SPRINKLE

 

Ingredients

Plantains* – peeled and cut into 2 inch chunks for a moist result or thin slices for a more crispy result

(estimate one small plantain per person – better to have extra than not enough!)

(*Contrary to popular belief: Plantains are not a fruit but are a starch.)

Cinnamon – enough to sprinkle on top of chunks or slices

Option: Coconut Oil

 

Preparation


1. Preheat oven to 350 degrees.

2. Place chunks on baking tray. If choosing slices, brush on a thin coat of coconut oil to keep from drying out before placing in oven.

3. Sprinkle cinnamon on top.

4. Bake for about 20 minutes or until tender with a fork.

Serve warm!

 

 

 

KATHY’S REAL PUMPKIN SPICE LATTE

(Borrowed from HealthyHappyLife.com)

 

Base Ingredients:

1 1/2 cups Vanilla Almond Milk (LYT Option: Coconut or Rice Milk)

1 1/2 Tbsp Canned Pumpkin (unsweetened) sweeten to taste (agave syrup or stevia) (LYT Option: Maple syrup)

1/2 tsp Pumpkin Pie Spice OR Cinnamon/Nutmeg

1/2 tsp Vanilla Extract

Dash of Cayenne (optional, but recommended!)

 

Sweet Pumpkin Foam Ingredients:

1 tsp Canned Unsweetened Pumpkin

1/4 cup Warm Almond Milk (LYT Option: Coconut or Rice Milk)

1 tsp agave syrup (LYT Option: Maple syrup or Stevia)

Dash of Spice

Tiniest pinch of salt

Tool: hand foaming tool

 

Preparation

1. In a small soup pan heat all the base ingredients. Stir all ingredients until simmering. Make sure the pumpkin dissolves into the base well and the spices don’t clump.

2. Add the spices last if you are having clumping issues. When mixture is at a low/med boil you can remove from heat, pour into a serving mug and set aside.

Optional: You can get the base mixture extra fluffy by whipping with a foaming wand a few times.

 

 

 

 

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Simple Raw Food Recipes: LYT Staff Favorites

May 26, 2012 LYT By:
LYT

Simple Raw Food Recipes For Your Raw Food Cleanse

When we suggest simple raw food recipes for our clients we often hear, I don’t know what to make or it’s too time-consuming. So, we thought we’d share our easiest, tasty, light, and simple raw food recipes for your summer fun! Scroll down to view our favorite LYT-approved raw recipes.

You know by now that if it were up to us we’d have New Yorkers and the planet on a raw food cleanse – not forever, just as a detox.  We’re not saying you should never enjoy Momma’s home cooking but let’s be frank: in order to give your body a break from the sludgy build-up left behind by “comfort foods,” sugars, fermented gas, and cooked oils, you must take the raw-food-cleanse-leap! The more whole foods you consume, the healthier you will be! 

The Raw Food Transition Three-Step!

Put On Your Dancin’ Shoes!

* Step One: Consume more whole foods, 

* Step Two: Consume more raw food, such as those in our simple raw food recipes below.

* Step Three: Receive colonics to guarantee yourself a transformative detox raw food cleanse.

Perspective Is The Heart Of The Raw Food Cleanse

We understand that NYC makes it easy to grab-n-go and we say raw foods are just as easy in your busy day. A little more thought leads to profound results for your body. Instead of seeing your food as a quick-fix so you can get through the day, see your food as a lover. You don’t want some wimpy lover do you? You want a vibrant, fun, me-love-you, long-time-kind-of-lover. Right?

So embrace the idea of an avocado as a light meal or radishes as a crunchy spicy snack, or lovely cherry tomatoes and sliced red/orange peppers as a gratifying light lunch or snack or even a bowl of olives instead of chips. It’s possible!

The owners of LYT also offer group workshops that combine practical and spiritual guidance for those wanting to learn about simple raw food recipes, raw food cleansing, meditation and how to fill your heart with soul enriching practices. Whether it’s for weight loss or health maintenance, we are certain to have suggestions that’ll suit your raw food cleansing endeavors!

For even an even better way to cleanse your body and support your transformation, pair a raw food cleanse (with inspiration from our LYT-approved simple raw food recipes) with a colonic in New York City! It’s the best way to clear out toxins and buildup that can collect in your large intestine.  

LYT-Loved and Approved Simple Raw Food Recipes:

India Inspired Raw Salad

 

Ingredients:

4 leaves romaine lettuce

1 bunch spinach 

2 T extra virgin olive oil

1/2 squeezed lime

2 T shredded coconut flakes

1 T cumin powder

sprinkle of nutritional yeast – to taste

sprinkle of sea salt – to taste

splash of Bragg’s Liquid Aminos

 

Preparation:

1. Wash greens and place in salad spinner to remove excess water.

2. Chop greens to desired size

3. Place in large salad bowl so you can toss easily 

4. Add oil and the rest of the ingredients and toss to mingle the ingredients evenly.

5. Serve!

Benefits of Spinach: 

*Keeps the colon regular! 

*Increases oxygen to the blood

*Rich in vitamins, K, A, C, & B6, magnesium, manganese, & folate

*Good source of protein, phosphorous, zinc, copper, selenium, niacin, & omega 3 fatty acids

*Rich in flavonoids which act as antioxidants


Super Creamy Dreamy Banana “Pudding”

Great For A Summer Breakfast!

 

 

Ingredients:

3 ripe bananas

sprinkle of cinnamon

 

Preparation:

1. Peel 3 ripe bananas

2. Break into small 2 or 3 inch chunks and place in closed container in freezer overnight or for a few hours until frozen solid

3. Remove from freezer and place the chunks in a Vitamix or other high speed food processor with a sprinkle of cinnamon.

4. Blend until smooth

5. Pour into bowl

6. Go bananas!

Benefits of Bananas: 

*High in potassium & can lower blood pressure which lessens chances of atherosclerosis, heart attack, and stroke. 

*Potassium prevents weakening of bones.

*Potassium neutralizes high amounts of sodium in the body and prevents calcium loss and helps calcium absorption.

*High in B6 helping reduce inflammation — warding off heart disease, diabetes, and obesity. 

 

Jicama Ceviche

JICAMA! High in fiber & a good source of magnesium, copper, iron and manganese.

 

Ingredients:

1 jicama

1/2 cup of cold pressed olive oil

1/4 of finely chopped red pepper (adds a light sweetness to the tangy cilantro flavor)

1/4 cup of fresh lime juice

handful of chopped cilantro

pinch of Himalayan sea salt

pinch of black pepper

 

Preparation:

Mix all ingredients in a bowl and let marinate for 1 hour in your refrigerator. Simple, refreshing, and flavorful.

 

Guacamole Kimchi Wraps

 

Ingredients:

1 ripe avocado-Sliced

Romaine lettuce or nori seaweed

Kimchi-Sanja’s (vegan kimchi)

OPTION: Alfalfa Sprouts for added decoration and trace minerals!

 

Preparation:

1. Place slices of avocado (or 2-3 tablespoons of guacamole) in a romaine leaf wtih 2 fork servings of kimchi. 

2. Roll up romaine leaf and enjoy the creamy, crispy and spicy flavors.

OPTION: If you enjoy nori seaweed, use this as the wrap and you’ll definitely want to use avocado slices instead of guacamole.

 

Avocado Mango Salad

 

 

Ingredients:

1 ripe avocado

1 ripe mango

2 T  fresh lime juice 

2 T of chopped cilantro

pinch of Himalayan sea salt

 

Preparation:

1. Slice avocado and mango.  

2. Place in a bowl with chopped cilantro, lime juice, and pinch of Himalayan sea salt.  

3. Allow to sit for about 15 minutes for juices to be released. 

4. Enjoy this sweet, creamy and slightly tangy dish as an afternoon meal.

 

Basil Salad Dressing:

 

Ingredients:

1/2 cup olive oil

1 oz of fresh lemon juice

1/4 cup of fresh basil leaves

 

Preparation:

1. Add ingredients in a blender and voi la!  

This refreshing basil-lemon is great over a bed of chopped kale and Arugula. Add shredded beet over your salad for a touch of sweetness.

 

Vegan Parmesan Dressing

 

Ingredients:

1/2 cup olive oil

1/4 cup fresh lemon juice

1/2 teaspoon of Nama Shoyu

2 tablespoons of nutritional yeast

Nori seaweed – cut into strips

 

Preparation:

1. Place ingredients (except the nori) in blender until all ingredients are mixed thoroughly.

2. Drizzle over a chopped romaine salad with strips of nori seaweed for a Caesar-influenced taste.

 

Green Velvet Smoothie

 

Ingredients:

1/2 cup – 1 cup filtered water

3-5 leaves of fresh chard*

1 avocado

*Option: baby spinach or any raw green. It’s all about the flavor you crave!

 

Preparation:

1. Pour water into blender jar (start with a lesser amount, and add as you go. Add water slowly so you can control the thickness.)

2. Add chopped chard leaves (stems optional)

3. Scoop avocado into mixture. 

4. Blend & voila! 

This makes a pretty big smoothie (16oz) or just use half the avocado and fewer leaves for half the amount.

 

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VEGAN SALAD DRESSING: Creamy Cashew Cilantro!

April 23, 2012 LYT By:
LYT

We know how tempting store-bought creamy salad dressings can be but this vegan option helps to decrease inflammation and prevent illness! So, we hope you enjoy this savory vegan recipe which is a cinch to make and is super satiating!

 

 

Ingredients:

 

1.  Juice of 1 Lemon

2.  1/2 cup water 

3.  1/4 tsp Sea Salt

4.  1 – 2 bunches of cilantro

5.  1 cup of raw cashews 

***Use organic when possible! 

*** Makes approx. 1 1/2 cups. 


Preparation:

 

1.  Pour juice of 1 lemon into Vitamix or high speed blender and add the water

2.  Wash cilantro and place into Vitamix w/ all other ingredients

3.  Blend on HIGH until creamy

4.  Drizzle over your favorite green leaves such as a combo of Romaine lettuce and spinach with sliced red pepper!

 ***This is a rich dressing so use it sparingly. Store the remainder in the fridge.

FOOD COMBINING TIP:

Nuts don’t combine favorably with fats (avocado/coconut), starches or proteins, so this works well as a lunchtime salad alone or can be followed by cooked non-starchy vegetables.

 

Variations:

 

1. Add a large chunk of fresh ginger or a pinch of cayenne pepper to the blender for some spice!

2. Add a splash of Hawthorne Valley Hot Pepper Sauce to the blender for some spike!

3. Add a dash of cumin powder once served for an exotic twist and a dash of color!

 

 

 

 

 

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RAW VEGAN SNACKS: NORI ROLL UPS!

April 16, 2012 LYT By:
LYT

Ingredients:

1-2 Nori Sheets
1 T Coconut Butter
1 Tomato
Spinach & Arugala (variations below)
Cumin Powder
Sea Salt
Black Pepper

 

Ingredients

Preparation:

1. Place Nori Sheet on cutting board.

2. Spread 1 T or so of coconut butter on Nori with a non-serrated knife. Coconut butter spreads easiest at room temp or will soften & melt as you spread it gently across the Nori sheet.

Spread Coconut Butter evenly to edges of Nori

 

3. Sprinkle cumin or herb of your choice on the coconut butter. Try chill powder or oregano or garlic/onion powder as variations.

Sprinkle cumin powder next

 

4. Place spinach and arugula on top of coconut butter.

5. Place cut tomato on top of spinach.

You may wish to sprinkle sea salt and black pepper on top here

 

6. Roll Nori gently but tightly.

You may need a bib for this one!

You’re ready to eat!

Variations:

Check out our YouTube video for reminders about healthy options for spreads and more!

1. Cilantro w/ avocado (instead of coconut butter) and a sprinkle chili powder.
2. Kale w/ cucumber and dill & nutritional yeast.
3. Olive tapenade (instead of  coconut butter) shaved fennel w/ sun-dried tomato and fresh oregano.
4. Romaine lettuce w/ red, yellow, or orange peppers, and fresh rosemary or rosemary powder.

 

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VEGAN Spinach Zucchini Dill Dressing or Gazpacho!

April 9, 2012 LYT By:
LYT


Your Fresh Ingredients

 

Ingredients:

    – 1 zucchini

    – 1 bunch fresh spinach 

    - 1 lemon

    – 1 tsp Bragg’s Liquid Aminos OR Nama Shoyu

    – 1 pinch sea salt

    – 1 lg clove garlic (or few sprinkles of garlic powder)

    – 1/4 bunch fresh dill (washed and dried gently in paper towel or salad spinner)

 

Two Creamy Vegan Options:

1. Add 3 Tbs Extra Virgin Olive Oil OR 

2. 1/2 avocado to blender w/ other wet ingredients.

Directions:

1. Slice zucchini into 1/2 inch sections. 

2. Wash and spin the spinach in salad spinner (or buy bagged, pre-washed spinach)

3. Place both in Vitamix with juice of 1 lemon and all other ingredients.

4. Blend until smooth.

Serving Suggestion:

Drizzle over a fresh bed of romaine lettuce. You may wish to sprinkle some chopped celery to the top of your salad for some added flavor contrast to the dressing.

Makes approximately 2 C.

Lasts a few days refrigerated.

 

Bon Apetit!

 

 

 


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RAW FOOD RESULTS – Raw Foods To Lose Weight

February 1, 2012 LYT By:
LYT

Many people are now eating raw food to lose weight with great results. Why are they so successful? Well, when asked if it’s better to eat a couple of raw carrots or a baked potato, most people would get out their calorie counters and want to talk numbers. But comparing the calories and fat grams of food items is not the best way to make your weight loss decisions. The secret behind a raw food detox diet’s effectiveness will help explain what makes a few raw carrots a better choice than a baked potato and the reason why is not found on a nutritional label.

Raw Food To Lose WeightSay No to Sludge

We all understand that raw fruits and vegetables, and raw juices are healthy because they provide us with abundant nutrients, but that is not the only reason they are good for us. Equally important is the fact that they move quickly and cleanly through the body leaving very little residue. Items like animal protein, processed foods, dairy, white flour, and processed sugar are sticky and difficult to eliminate from the digestive tract. Yes, all those cheese omelettes, pastas, and turkey sandwiches, are leaving leave a trail of sludge in your system, and it’s the months to years of sludge buildup that’s the main cause of weight gain (for more on how “Waste = Weight” see our blog entry on cellular detox).

Raw Food Detox Diet: a Non-Calorie Count System

When beginning to eat raw food to lose weight, we recommend you don’t go 100% raw. Here’s an easy sample daily menu:

1) Upon rising  –  A big glass of water (12-16 oz) with lemon. It’s a great way to alkalinize the body.

2) Breakfast  –  Raw vegetable juice. Nothing is more nutritious or better at loosening up old waste in the digestive tract. If after an hour you’re still hungry, a few pieces of your favorite fruit or a slice of toasted sprouted-grain bread (or toasted Manna Bread) with avocado OR coconut butter are a good choices.

3) Lunch  –  A big salad with romaine lettuce, avocado and lots of your favorite veggies.

4) Dinner  –  Start with a raw, green salad, then have whatever you want.  Just try to keep with the laws of food combining.

Roasted yams & asparagus make a hearty entree! (Remember to eat your salad first!)

 

Remove the Sludge, Lose the Pounds

One last, but vital thing to remember when on a raw food detox diet is the importance of including regular colonic treatments in your regimen. The raw foods and juices will do their part in loosening up that old accumulation, but you want to make sure you’re washing that waste and weight away with colon hydrotherapy.

Feeding your body a diet very high in fresh, delicious raw fruits and vegetables will not only fill your cells with abundant nutrients, but it will detox the debris that is hiding in those cells and causing your weight gain. Whether you’re looking to totally transform you body or just shed a few pounds, choose a raw food detox diet plan. It’s the healthy way to lose weight.

 

 

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