Trader Joe's

The first Trader Joe's in Florida opened here a little while back. Until yesterday, I had only stopped in very quickly for a specific item, checked out, and left. Yesterday, I finally took the time to wander up and down the aisles and check things out.

A few things I was happy to find:

Raw cashew pieces, $3.49 each (8 oz). That makes them $7/lb, which is less than what I have been purchasing them for in the bulk food bins at my local health food store- usually between $7.50-$8.50/lb.

I buy the pieces because I'm just going to soak and/or blend them, anyway. To compare- whole raw cashews are $15/lb in the bulk food bins at Whole Foods right now. Probably similar at the other health food stores. Why pay twice the price for something you are going to chop up anyway?

I also bought some roasted cashews, just for snacking. I thought it was great that the TJ's brand uses rice bran oil, rather than peanut, or sunflower/safflower, which is what one usually finds in roasted nuts.

My other exciting find is powdered sugar- with tapioca starch instead of corn starch! Yeah! This was $2.99/lb. I cannot recall the price of organic powdered sugar at Whole Foods, which is the only other place I've ever found powdered sugar without cornstarch. Good thing 16oz of powdered sugar lasts me a year : )

I noticed some good deals on organic produce- I purchased 5lbs of oranges for $3.49, but did not purchase any other produce, since I hope to make it to the Farmer's Market tomorrow.

Also worth mentioning- there were quite a few all-natural dog treats- chicken strips, etc- MADE IN THE USA for a very reasonable price. Bailey is pretty well stocked from Christmas, but I will try to remember Trader Joe's for doggie treats in the future.

Non-dairy milks

I am working on an instructional post about how to make your own almond milk. As I was writing, I was reflecting on how it came to be that I now make my own milks at home. I thought it might be useful information to share, so decided to write this post first for some background information. 

The information in this post is relevant to any commercially packaged food product- not just non-dairy milks- but milk is as good an example as any. Hopefully the information here will be useful as you navigate your pantry and grocery store shelves with a new perspective.

photo source

Non-dairy milks are a wonderful option for those who are avoiding dairy products for health or ethical reasons. There are many commercial non-dairy options now available, such as soy milks, almond milk, hemp milk, rice milk, and coconut milk, just to name a few.

However, just like any other commercial food product, it is important to check the ingredients- especially if you have multiple food allergies. You might think something labeled as "almond milk" is simply milk from almonds, and nothing more. But once you stop and think about it, you will soon realize that is simply not possible. Every commercial product must add compounds for stability during manufacturing, transport, shelf display, and ultimately, to keep it "fresh" once it gets to your kitchen.

Manufacturers may add ingredients to fortify nutrition, or for color, flavor or texture. They may add ingredients to prevent a natural product from separating while it sits on the shelf. Obviously, they add ingredients to preserve the product so that it does not spoil before you buy it. None of this is necessarily a bad thing- you should just be aware that commercial food products add ingredients for many reasons. When you have food sensitivities, it is important to educate yourself about which ingredients might be hidden in foods that you may not have thought to check.

For example, below are the ingredients listed on the Blue Diamond website for their unsweetened almond milk:

Now, those ingredients may or may not work for you. There are other brands, of course- this is just one example. Personally, I am allergic to sunflower, so I cannot use store-bought almond milk (they all have sunflower). That is not to say it won't work for you- shop around, and you may find a brand that meets your needs. 

It is important to educate yourself about ingredient names, and what they might be. For example, "natural flavor" can be a lot of things- some of which you might wish or need to avoid. For example, under current FDA labeling laws, monosodium glutamate (MSG), which is derived from soy, qualifies to be labeled as a "natural flavor". Some "natural flavors" may be derived from corn, others may contain gluten. 

Also be aware that ingredients and sources may change at any time and without notice, so check food labels every time before you purchase. If you discover that a product that has been working for you is suddenly giving you problems, it might be that the manufacturer has changed the source or supplier of an ingredient. Do not hesitate to contact a manufacturer if you have a question about an ingredient. Finding ingredient information from a manufacturer is becoming much easier as more and more people have discovered they have food sensitivities, and consumer demand for allergy information has increased. In fact, most manufacturers post ingredient information on their websites, and many now include specific information about allergies. If you do not see allergy information in the ingredient section, check the Frequently Asked Questions (FAQ). If you still cannot find what you are looking for, give the manufacturer a call or send an email.

Image source

By law, manufacturers must disclose on the package label when a product contains any of the the following Top 8 allergens: milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soybeans. Note this list does not include corn (a corn allergy can be very difficult to navigate). Labeling regulations have yet to include gluten, although there is proposed legislation regarding gluten labeling. For more information on current food allergy labeling regulations, check the FDA website here. For more information on proposed FDA regulations for labeling gluten, click here.

I've come to believe that the healthiest option is to make everything you possibly can at home. Not only do you know exactly what goes into your food, but I think it also tastes much better when it is fresh, whole, real food with minimal processing. However, I realize that is not always practical or convenient. (trust me, there are many days when I wish I could just order take-out!) Sometimes you just want something you don't have to make yourself. For that instance, we can educate ourselves about ingredients, and choose wisely.

*note: one thing I did not mention here is the actual food packaging. For those with severe allergies, packaging may also be relevant- but that is a topic for another post.

For more on "natural flavors", take a look at this blog post on Healthy Child.org which links to additional information about ingredient derivatives.

Raw Vegan Valentine Cookies

This recipe was inspired by a great recipe on Veggie Wedgie- check it out here. I love Veggie Wedgie! This recipe is also linked to Wellness Weekends and Allergy Friendly Friday, be sure to check each of those pages for more gluten free, allergy-friendly recipes. If you are gluten free and vegan, and you do not know of Cybele Pascal, get thee to her page now. If you are gluten free and sugar free, be sure to visit Diet, Dessert and Dogs for amazing sweet and savory recipes... and dogs. Food and dogs...what more could you possibly want in a blog? (Woof, woof, nothing, says Bailey from the Healing Kitchen. Wag, wag)

But first, read the yummy recipe below. Trust me, you want to make these cookies!

I think these are the best cookies I've ever made. Ever. Even way back when I could eat butter, eggs, flour, and Crisco (shudder). Seriously, these are as good or better than any raw,vegan, cooked, or traditional cookie I've ever tasted. Bonus: these are much easier to make than baked cookies! Bonus bonus: they are super healthy! (links to health info at bottom of recipe) 

This recipe has no gluten, wheat, sugar, corn, dairy, egg, soy, or nightshades/potato.

These cookies are mostly raw. To make them truly raw, you could use raw oat groats, and make a raw jam for the filling. I was lazy and used gluten free rolled oats and lingonberry jam I had in the fridge. 

Raw Vegan Valentine's Day Cookies

Makes approximately 30 sandwich cookies

Special equipment: Vitamix or food processor, Dehydrator (optional)

Ingredients

3/4 cup raw almonds

3/4 cup raw hazelnuts

1 cup gluten free oats

1/3 cup agave nectar

1 Tbsp coconut oil

pinch vanilla powder(ground vanilla bean)

pinch himalayan salt

few teaspoons of water, if needed

Method

One at a time, grind the almonds, hazelnuts, and oats into flour. I did this in the "dry" container for the Vitamix. You can probably do this in a food processor, or perhaps a coffee or nut grinder. You want a fine flour, not just finely chopped nuts. You could also use nut pulp left over from making nut milk (keep it in the freezer until you need it), or purchase nut flour (but nut flour is really expensive).

Whisk nut and oat flours, vanilla powder, and salt together in a medium mixing bowl. Add the agave nectar and coconut oil, and knead with your hands until well combined and you have a dough that sticks together when you press it between your fingers. If dough is too dry and crumbly, add some water, one teaspoon at a time. Knead, and add more water if necessary. I did not need any water this time, but sometimes I do. Be careful not to add too much water, or you'll wind up with a sticky mess.

Roll out the dough on parchment paper or silpat. Using your favorite cookie cutter, cut dough into shapes. Carefully transfer to dehydrator tray lined with teflexx sheet or parchment paper. Dehydrate at 145 degrees F for one hour, then 115 degrees F for as long as you like to get the consistency you desire. I dehydrated for about 6 hours... but a few cookies may have disappeared from the trays in that time... had to taste, you know... 

Add jam to cookies, and assemble.

You can eat these as soon as you cut them, or dehydrate first. It is up to you! 

They are very good for breakfast. They are also very good frozen. Mmmm.

Click on the following links for more information on the health benefits of almonds, hazelnuts, another page on hazelnuts, nuts in general, oats, lingonberry, another page on lingonberry, and coconut oil. Click here for more information about the health benefits of raw & living food.

Raw Vegan Thanksgiving: Recipes and Photos

Gluten-free? Grain-free? Dairy-free? And trying to navigate holidays???? Don't worry, you can absolutely do it. The menu below is completely free from corn, soy, dairy, eggs, pumpkin/squash family, gluten, grains, refined sugar, processed foods, additives or preservatives. Hopefully it may give you some ideas in planning your holidays.

My neighbor and I decided to experiment and see whether we could create an entirely RAW Thanksgiving with traditional-type dishes. I'm thrilled to report it was a huge success! The dishes came out smelling great, looking great, and tasting great. Just like the traditional version- we were STUFFED afterwards (no pun intended). Somehow, we still managed to eat cheesecake after an after-dinner walk with Bailey on the beach.

The best thing... none of the guilt, nor that "GROAN-why-did-I-eat-that" feeling from eating too many inflammatory foods.

100% Raw Vegan Turkey- No tofu here!

Raw Turkeyless Turkey

Equipment: Food processor, dehydrator

Prep time: Soak nuts overnight. Dehydrate turkey 12-14 hours.

Serves: 5-6

Ingredients

5 ounces walnuts (about 2 cups)

5 ounces almonds (about 2 cups)

1 pound carrot pulp

1 medium onion, diced small

1 Tablespoon raisins, soaked just long enough to make them soft (while you are getting your other ingredients together should be enough time)

1 Tablespoon good olive oil

1 Tablespoon caraway seeds, ground

1 Tablespoon Italian seasoning (I didn't have Italian seasoning, so I used Costco/Kirkland brand Organic 20 Spice No Salt Seasoning)

Sea salt to taste

Method

Soak nuts 6-8 hours or overnight. Drain nuts and rinse well.

Combine all ingredients in food processor until you have a pate. It should be firm, not soggy, and hold together when you press it together. 

Shape your "turkey" into whatever shape you like. Many people make a loaf. I am goofy about making food look festive, so I shaped a turkey body, then separately shaped two drumsticks and two wings. After they were dehydrated, I assembled the "turkey" on the platter. 

Tip: if you are Googling recipe ideas the night before Thanksgiving (not that I have ever done that, hahaha) and do not have 12-16 hours to dehydrate, you could simply shape a loaf, slice it, and dehydrate the slices. Or you could shape lots of wings and drumsticks to dehydrate. Any small shape will dehydrate more quickly than the big solid turkey.

You could also eat this not dehydrated, and it is still safe and tasty. However, dehydrating this recipe really makes a big difference in texture, flavor, and color. It als makes the turkey warm, and holds together better. I highly recommend dehydrating this recipe- but I tell you all of that just to point out that if all you do is get it in the dehydrator for a couple of hours, you'll be fine. It's just for taste and texture- it's not like undercooking a real turkey :)

Raw Walnut and Mushroom Stuffing 

Serves: 5-6

Equipment: Food processor Optional: Dehydrator

Prep time: Marinate mushrooms 2-4 hours or overnight

 Raw Vegan Stuffing in Turkey :)

Ingredients

¼ cup olive oil

¼ cup Bragg's Liquid Aminos (Or substitute: Allergy-safe vegetable broth plus sea salt)

1 Tbsp apple cider vinegar

2 portabello mushrooms, chopped

3 cups walnuts

1 tsp salt

2 tsp chopped fresh thyme

1 ½ Tbsps fresh rosemary, chopped finely

2 Tbsps chopped fresh parsley

1 tsp chopped fresh sage

3 Tbsps olive oil

1 ½ cups grated carrot

1 cup chopped celery

½ cup pecan pieces

½ cup raisins

Method

Combine olive oil, Bragg's (or broth), and apple cider vinegar. Marinate the chopped portobellos in this mixture overnight.

Pulse walnuts, salt, thyme, rosemary, parsley and sage in food processor. Once roughly combined, add olive oil. Pulse until combined and the texture you like. We chose a chunkier texture that resembled traditional dressing.

Stir in carrot, celery, pecans and raisins.

Optional: put stuffing in dehydrator for 30-60 minutes to warm before serving.

Raw vegan (Gluten-free, Grain free, Dairy free) dressing right out of dehydrator

Raw Vegan Mushroom Gravy

Equipment: Blender Optional: Dehydrator or High-speed blender

Prep time: Soak nuts 4-6 hours

Ingredients

¼ cup warm water

¼ cup brazil nuts, ideally soaked for 6 hours, rinsed and drained

1 shallot or 1 clove garlic

2 teaspoons dried mushrooms, ground to a powder

¼ teaspoon salt

Pinch of pepper

½ Tbsp olive oil

Method

Blend all ingredients until smooth. 

Optional: Place in dehydrator 30 minutes before serving to warm. Alternatively, if you are using a VitaMix, you can simply blend until warm.

Note: We didn't care for this recipe. The original recipe called for 1/4 cup olive oil, and the final result tasted like olive oil. I have reduced the oil here to 1/2 Tbsp. I think this would help, but have not tried it. If you try it, post here and let me know! I'd suggest adding the olive oil slowly and taste as you go.

Raw Vegan Green Bean Casserole

Serves: 5-6

Equipment: Blender Optional: Food processor, Dehydrator.

Prep time: 3-24 hours to soften green beans

Casserole ingredients:

Fresh green beans

¼ cup red onion, sliced very thin

½ cup chopped mushrooms (any kind you like)

Cream of mushroom soup ingredients:

½ cup pine nuts

¼ cup white button mushrooms, chopped fine

½ teaspoon garlic

½ teaspoon salt

1 dash black pepper

1 cup filtered water

Top with caramelized shallots (recipe below)

Method

Thinly slice green beans with knife, or shred in food processor. To soften green beans, freeze them for 24 hours, and then let thaw. Alternatively, you can dehydrate for a few hours (I have not tried this, if you try it, let me know how it works).

Blend soup ingredients: pine nuts, mushrooms, garlic, salt and pepper (this is SO good!)

Pour soup mixture over sliced green beans, red onion, and chopped mushrooms.

Optional: Warm in dehydrator before serving.

Top with caramelized shallots (recipe below)

Note: I have made a few things with raw green beans, and I've decided raw green beans taste a bit "green" for my liking. But this and similar raw recipes get rave reviews online, and Joan liked it a lot. 

I'm thinking... if you didn't care about the recipe being "raw", you might be able to gently steam the sliced green beans, then combine with the soup and shallots. I may try that next time.

I LOVED the cream of mushroom soup, and would definitely make the soup on its own for lunch.

Raw Caramelized Shallots

Equipment: Dehydrator

Time: Deydrate 2-4 hours

Ingredients

3 large shallots, sliced very thin

3 Tbsp maple syrup

1½ teaspoons olive oil

Sea salt to taste

Method

Combine ingredients. Spread out on dehydrator tray lined with Teflexx sheet or parchment paper. Dehydrate until crispy, approximately 2-4 hours.

Yummy! I am wondering what else I can top with these in the future :)

Fresh Cranberry Chutney

Equipment: Food processor / blender

Time: Blend

I don't have Joan's top secret super-duper cranberry chutney recipe pictured above, but here is a cranberry recipe that came with my VitaMix that I think is very good.

Ingredients

1 orange, peeled, halved

1 cup fresh or frozen cranberries

1 apple, cut in quarters

1/4 cup sugar or other sweetener 

1/3 cup walnuts or pecans

Method

Place all ingredients in Vitamix and secure lid.

Blend, starting with level 1, slowly increase to level 4.

Blend about 10-15 seconds, or until chunky.

Oh, I almost forgot, I also made Cafe Gratitude's Pumpernickel-Rye toast:

We didn't even eat this, or the olives, we were so full from everything else!

Some more holiday photos:

 Place Settings

 Fall Flowers (Thanks, Ed)

 Acorn Salt & Pepper Shakers

Raw Vegan Thanksgiving Table

I'll post dessert (Raw Vegan Cranberry-Apple Cheesecake) in a separate post. Yum yum yum.

I'd love to hear what you made, and any suggestions for next year.

Soooo... does anyone have suggestions for Christmas dinner??? 

Cashew Butter

The other day, I was tired of cooking, and just wanted something that was already made. So I purchased this cashew butter at Whole Foods:

I thought I had bought it before. Even so, I always try to double check the ingredients, because things change. But when I got home, I noticed this: 

Sigh. 

I am very sensitive to sunflower, and safflower seems to have a similar effect. So, the $7.99 jar of cashew butter will be going back to Whole Foods. Good thing I didn't open it yet.

So, I made my own cashew butter, and thought I'd share the top secret recipe with you. 

Are you ready for this? Because it's kindof complicated.

Grab a pencil and paper... here it is...

Cashew Butter Recipe:

Cashews. Salt. Food processor. 

Hahaha- did you think there would be more to it? Heehee.

Nut butters are SO easy. You can use raw nuts or roasted nuts. I do not understand why manufacturers add oils to nut butters. You don't need to do that. If you keep processing them in the food processor, they release their own oils, and they turn into butter just fine. Sheesh.

Here is my cashew butter. I used about a cup of raw cashews (unsoaked) and a pinch of himalayan salt. I used a mini-prep food processor from the 1970s, so that shows you do not need any fancy equipment to make nut butter at home.

Try it using any kind of nuts you like. You can also add ingredients such as honey, cinnamon, maple, or chocolate, for a gourmet nut butter that costs next to nothing when you make it yourself.

Enjoy!