cleanse america 3!!!

Want to join me and 1,000,000 other Americans in a 10 day cleanse? (hint: the answer is YES!)

I am so excited about this next round of Cleanse America and I would love for all my friends and family to join me. The wonderful Paul Risse has put together an e-book full of recipes to make this cleanse as simple as possible for you. Joining the Cleanse America community will also provide you with daily support, videos, and information from some of the top raw food leaders in the country. You will feel great, jump-start your health, and get rid of all the sludge and toxins in your body. If you want to feel the best you ever have, join us! 

WHO: 
me. you. and 1,000,000 other Americans

WHAT:
The guidelines are simple. For 10 days you will be eating a 100% raw foods diet (Level 1) and/or following a liquid diet (Level 2) of juices, smoothies, tonics, teas and soups.

WHEN:
Friday, September 21 - Sunday, September 30

WHERE:
your kitchen, your belly, and CleanseAmerica.com

WHY:
for your health! for your life! for your happiness! for your energy! for your family! for you!

HOW:
You will follow a completely raw food diet for 10 days. This can include raw food meals, smoothies, and/or juices. Sign up at CleanseAmerica.com and receive an ebook with 60 recipes to inspire you and guide you in the cleanse.

Go to CleanseAmerica.com for the full details. Sign up, join the community, and get the ebook. The website is a wonderful tool that will really help you through this - especially if you're brand new to the raw food world. 

I will be posting daily with my meals and exercise activity so you can follow my cleanse. 

So, who is with me???

glowing green smoothie

Delicious, easy, perfect breakfast! Get your mornings started right! 

Kimberly Snyder's glowing green smoothie:

Enjoy daily.

italian fix

Yes, another pasta recipe... I just can't get enough pasta these days. Plus, I want to prove to you that I don't just eat salad and bananas all day!

I am finding that the subtleties in flavor can make all the difference in a dish. Each pasta recipe is a little bit different, can satisfy a different craving, and brings out the different flavor tones in the tomato. 
So, last night I tried something new and I think it is my new favorite recipe (for now). It is not completely raw, but it is still low fat, gluten free, and vegan. 

 Here is goes... 

basil marinara pasta: 
3 round tomatoes off the vine
2 slices white onion
1-2 zucchinni
1 tsp garlic powder (or 1 garlic clove)
pinch of cayenne
1/4 cup sun-dried tomatoes
pepper to taste
1 tsp coconut oil
4 leaves fresh basil

Coat a pan with the coconut oil and slice each tomato into 6 wedges. Spread the wedges and onion slices over the pan and broil for about 7 minutes - until the tomatoes look dry on the top and the onion begins to brown. If you have garlic cloves, add these to the pan to broil, too. While that is cooking, spiralize 1 large (or 2 small zucchini) and place on your plate. Place the cooked tomatoes and onion (and 1 garlic clove) into the blender and add the cayenne, pepper, and sun-dried tomatoes. If you did not have garlic cloves, add the garlic powder into the blender. Blend until chunky. Pour warm sauce over your zucchini noodles and top with the fresh basil. 

Enjoy!

snicker-doodle-do

Remember when I went to New York and ate a Babycakes? (That was a good day.) Well, I bought one of their recipe books and decided to try some baking of my own. The recipes are all gluten free, vegan, and so simple - it really makes splurging easy! 

Now, I would not recommend eating this way on a regular basis & I've been working on raw dessert recipes that are actually good for you. But, for someone transitioning to a LFRV lifestyle, sometimes cookies like this are a-okay. 

Kristin and I spent the afternoon adapting Babycakes' snickerdoodle recipe to our own version....and then we pretty much ate them all...

snicker-doodle-do:

1 1/3 cup + 1/4 cup raw sugar

3 tbsp. cinnamon

1 1/2 cup rice flour

1/2 cup almond flour

1/4 cup ground flax meal

1 tsp. baking soda

1 tsp. sea salt

3/4 cup + 1 tbsp. coconut oil

1/2 cup unsweetened applesauce

2 tbsp. vanilla extract

Mix together 1 1/3 cup sugar, rice and almond flour, flax meal, baking soda, salt, and 1 tbsp cinnamon. Melt the coconut oil and add to the mixture along with the applesauce and vanilla. Cover the bowl and let it sit in the freezer for half an hour. In a smaller bowl, stir the remaining 1/4 cup sugar and 2 tbsp. cinnamon while the oven preheats to 325F.  

Roll together teaspoon sized balls and cover with the cinnamon sugar. Place on a cooking sheet (covered with parchment paper) about an inch apart. Lightly press a fork over each ball to help them spread. Bake for 7 minutes, rotate the cookie sheet, and bake for another 7 minutes. Once the cookies are brown and crispy, remove from the oven and let sit for 15 minutes before removing from the cookie sheet. 

Enjoy with a big ol' glass of cold almond milk! 

What are your favorite desserts? I'd love to try to make more gf/vegan versions of the classics. 

mango gazpacho

It seems like we're all fighting to stay cool in this summer heat! With temperatures over 100 degrees, we are getting quite the summer. I love feeling the warmth, though...especially when I can relax with some summer snacks or a refreshing meal. 

So, gazpacho for dinner it is! Gazpacho is a chilled, tomato based, chunky soup that you typically find in Spain. It is filling and refreshing at the same time. I used a couple of mangoes in mine to add some sweetness and brighten up the soup. I also had a huge heirloom tomato from the garden that I was excited to eat. This recipe was incredibly easy to create, but had some really great flavors. I'm excited to share it!

mango gazpacho:

2 mangoes

1-2 large tomatoes

2 cups spring mix

1 tsp. garlic powder

1 tsp. tumeric

1/2 red bell pepper

2 tbsp. lemon juice

1/2 cup cilantro

If you can, chill all ingredients in the fridge before preparing. Chop up all ingredients and blend together in your Vitamix (or blender). I preferred my soup a little chunky, so I blended on the low setting until everything was mixed up. Pour into a bowl and top with avocado, red onions, and more tomato. A little hot sauce would be nice, too. I used spring mix today, but spinach would also work.


This recipe makes about 2 bowls. Since it is LFRV, you could eat both... or share with a friend. 

Enjoy!

basil & peach salad

Peaches! I cannot get enough of them this summer. I've been eating them for breakfast and dessert, so adding one to dinner seemed like the next step. When making a savory or salty dish, adding some sweetness helps balance out the flavors. As you know, I'm all about adding lots of color to each meal, too. 
Since I've made it the last three nights in a row, I decided it was a recipe worth sharing.



Your best bet is fresh fruits, vegetables, and herbs from your local farmer's market. If you cannot get to a farmer's market, be sure to buy organic when buying foods like greens, herbs, and fruits that you eat the skin. 

The quinoa is optional for this recipe. It definitely makes it heartier and can add a little more depth to the meal, but if you're eating completely raw leave it out. Quinoa is a great substitution for a rice or grain because it is gluten free, full of phytonutrients and antioxidants, and it is a superfood! It is a complete protein, containing all 9 essential amino acids. It is full of fiber and has been proven to help prevent and treat breast cancer and diabetes. So, if you're craving bread or rice... skip it and go for the quinoa instead.

Before slicing, dicing, and mixing, start cooking the quinoa. You'll want about 3/4 cup of cooked quinoa for this recipe, so follow the instructions on the back of your package for cooking information. I buy the Whole Foods brand and it takes about 15 minutes to cook. If you cook a larger portion, just store the leftovers for tomorrow.

for the salad:
1/4 cup lemon juice
1 tbsp. raw tahini
1 tsp. garlic powder
Mix the ingredients together until smooth consistency. Pour over 2 cups of chopped spring mix and stir until each piece is coated. I like to add arugula to my spring mix for an extra kick. 

for the peaches:
finely slice 1 peach 
finely slice about 1/8 cup of red onion
chiffonade 4 big leaves of fresh basil
Toss all ingredients together.

Once the quinoa is cooked, you're ready to put it all together. Start with the mixed greens on the bottom, then add your quinoa, and top with the peaches. Top with a drizzle of balsamic vinegar. 

Enjoy!

new york, new york

Ben and I went to NY last month and had a amazing time. It just might be my favorite city. I usually travel to the big apple a couple of times a year for work or to visit friends - but it was a lot more fun going with my love rather than traveling alone. We walked all over the place, visited the MET, saw a show on Broadway, and ate amazing food. In a city like New York, it is so easy to be vegan. 

So, here were some of the restaurant highlights...

pala pizza:
Gluten free wood-oven pizza? yes! I got the Etna pizza made with vegan cheese, tomato, and eggplant. For dessert, we split a gf vegan apple tart. The restaurant has a whole list of gf pasta dishes in addition to the pizza, and they use Daiya cheese which is soy free. I will definitely be going back whenever I'm in the city. 


pax wholesome food:
Pax is a chain restaurant with convenient locations close to Central Park, Broadway, and mid town. Their salad bar has the biggest selection of toppings and dressings & comes in two sizes...so you know I got a large. They also have fresh squeezed juices. This is a great place for a quick and inexpensive meal. 


cafe lalo:
Remember the scene in "You've Got Mail" when Tom Hanks realizes that his email love interest is Meg Ryan? Well, that cute restaurant she's waiting in to meet him is Cafe Lalo. I've been here numerous times to enjoy their decadent desserts and pastries, but I was pleasantly surprised to find they have a great gf and vegan menu, too. When traveling to NY, you must go here!

yaffa cafe:
If you're looking for a unique restaurant with an amazing outdoor patio, Yaffa Cafe is the place to go. They are open 24 hours and their menu features several great salads and vegetarian options. Located in the lower East Side, it was within walking distance to the apartment we were staying in. The service was great, the food was even better, and we loved it. 

babycakes:
An entire bakery dedicated to gluten free, vegan desserts... is this a dream come true? Not only is this bakery incredibly cute and quirky, they have amazing treats. I got this banana coconut donut, but I also had my eye on the rosemary lemon coconut cookie. It's not everyday that a vegan can chow down on baked goods. 


one lucky duck:
This restaurant is all completely raw vegan and has so many delicious options for gourmet vegan food. Their take-away menu makes it easy to get raw food on the go. I got the falafel with tabouleh and tahini/spicy dipping sauce, walked a block to Union Square Park, and had a nice picnic. 




What are your favorite places to go in New York? 

mini fig pie

I have quite the sweet tooth, which is probably part of the reason I love a LFRV lifestyle...unlimited fruit! Summertime is great for fresh figs since they are in season and easy to find at most every grocery store. I bought a big bag and have been adding them to my smoothies, salads, and pie! 

mini fig pie:

1/2 cup raw almonds (ideally soaked for 4 hours)

1/2 cup mejooled dates

3/4 cup chopped figs

3/4 cup chopped strawberries

In the food processor, blend the almonds and dates until finely ground. Using your hands, mold into pie shape. Using the food processor again, blend the strawberries and figs until smooth. Pour the fruit mixture into your pie crust, drizzle with local honey, and enjoy! 


Easy as pie! 

summer snacks

I've been getting asked a lot lately for some good summer snack recipes. For me, I always carry a snack in my purse - usually an apple or a banana. But, if you're looking for something a little more interesting, here are a few of my new favorites...


peachy fruit salad:
1 chopped peach
1 sliced banana
1/2 cup blueberries
sprinkle of goji berries
drizzle with honey


Nothing says "summertime" like a juicy, ripe peach. Eat them while they are in season and fresh. Yum!






hummus and carrots:
1/8 cup olive oil
1/2 cup sesame tahini
1/4 cup soaked sesame seeds
1 chopped zucchini
1/4 cup lemon juice
1/2 tsp. cumin
3/4 tsp. paprika
1/4 tsp. cayenne 
4 small garlic cloves
sea salt to taste
Blend  all ingredients in your food processor or Vitamix, adding the sesame seeds and tahini last. 


This no-bean hummus is an adaptation Dara Dubinet's recipe. Beans contain both a starch and a protein, making them harder to digest. Beans can also leave you feeling bloated. This raw, bean-free hummus is light and filling, and will satisfy your cravings for some creamy hummus. 


summertime spinach dip:
1 cup spinach
1.5 cup chopped zucchini
1 slice of red onion
3 tbsp. hemp seeds
1.5 tbsp dill
1/4 cup lemon juice
1 tsp. thyme


Blend all ingredients until smooth. I like to eat this with bell peppers - so refreshing and summery!

papaya smoothie:
1/2 fresh or frozen papaya
1 fresh or frozen banana
juice from 1 orange
1 tbsp. chia seeds
handful of ice cubes


Blend all ingredients until smooth. This summer smoothie recipe is filling, refreshing, and creamy! 






What are some of your favorite snacks? 

more pasta, please

Not gonna lie... I had two plates of this...

This veggie pasta took about ten minutes to make, but was incredibly savory. It is a new favorite for sure. 

veggie pasta:

1 zucchini

1 large tomato, diced

1 cup chopped broccoli

sliced red onion

1 tbsp. coconut oil

fresh pepper, to taste

chopped garlic

fresh chopped basil

fresh chopped oregano

1 tbsp. nutritional yeast

Spiralize the zucchini and place in a bowl. In a saucepan, melt the coconut oil and sauté the onion and garlic for about a minute. Add the chopped broccoli and stir. Once the broccoli begins to brown, add the tomato and herbs. Pour mixture over the zucchini and top with pepper and nutritional yeast. 

Enjoy!

berry berry breakfast

I am eating so many berries this summer. It is best to eat foods that are in season - not only because they taste better, but also because they are cheaper! So, I have been getting my fill of berries and all the the wonderful antioxidants they have. 


One cup of raspberries provides over 1/3 of your daily dose of fiber and 1/2 your daily Vitamin C. They benefit your gastrointestinal system, too. Blueberries help neutralize the free radicals in your body, which cause issues at the cellular level resulting in premature aging. These berries are great for your heart, your vision, your intestines, and your brain. They contain Pterostilbene which has even been proven to prevent and cure colon and liver cancer. 


There are many more benefits to eating an abundance of berries, but probably the best reason is that they are delicious! 


Chia and Flax seeds are both higher in Omega 3 than Omega 6 fatty acids meaning they have the proper balance and ratio. Most seeds are a lot higher in Omega 6 than Omega 3 which will result in an improper balance if eaten too often. These seeds will also provide some added protein and sustained energy to the meal.

berry breakfast:
1 banana
1/2 cup almond milk
2 tbsp. chia seeds
1/2 cup raspberries
1/2 cup blueberries
1/2 cup strawberries
1/4 cup goji berries
1 tbsp. flax seeds


Blend the banana, chia seeds, and almond milk until smooth. Top with the berries, flax seeds, and drizzle with honey. 


Enjoy!

guest blog!

Hola!

I had an amazing time in Costa Rica last week with one of my best friends, Brandi (from mucho mucho bueno bueno). We will both be adding posts about our adventures together so keep checking back for updates. Our friend Ashley came along, too and we celebrated my birthday all week! We did everything from surfing, zip-lining, horseback riding, white water rafting, and much more.

While we were vacationing, I did a guest blog for mucho mucho bueno bueno with an exclusive recipe! So, you gotta click over to their site to get the scoop. (I'll give you a hint: it's my new favorite kale salad recipe.)

Brandi and her sister Kelly have been telling the world all about music, style, hair, and travel through their blog. They were a huge part of the inspiration behind AWV and I think you should all go follow their blog, too.

Costa Rica is an amazing place and I highly recommend you go ahead and get there now. If you'd like any recommendations for hotel, travel, or excursions, send me an email at adventureswithveggies@gmail.com

Pura Vida!

Los Angeles

Look, it's me on top of the Capitol Records building!
I recently went to LA for work and had an awesome time. There is so much great food in this city! I was shocked to find raw food restaurants and juice bars all over the place. I could search "raw" or "vegan" on Yelp and find several options just around the corner from my hotel. You don't get that kind of variety in Nashville. 

So, here are a few of my favorites…

Euphoria Loves Rawvolution:

I'd heard Dara Dubinet mention this place several times, so I knew I had to try it. With a little spare time in between work events, I drove to Santa Monica to check out this restaurant. Taking my food to-go, I walked down to the beach and ate alone in the sunset. It was amazing. ELR is a completely raw vegan restaurant with numerous options of delicious, gourmet food. If you don't want to spend all day chopping, mixing, and dehydrating - let ELR do the work for you! I got a raw Italian pizza made with dehydrated raw onion bread, cashew cheese, and loaded with veggies. The great thing about dehydrated foods is that they are all natural, raw, gluten free, plant-based, and living!

Life Food Organic:Key lime pie… yes, please! This was the real deal. Made from nuts and limes, this pie was completely raw, completely vegan, and completely good for me. What I love about raw vegan desserts is that they are guilt-free! When you eat a whole-food such as fruit, you can eat it abundantly. I loved the layers in this pie and would love to try to make my own recipe soon. I went back to this spot the next day because I was craving some green juice. They had several fresh options, and I picked some spinach, kale, apple, lemon, ginger juice. Yum! If you're looking for a quick option, this restaurant has many foods prepared for take-away.

 

Cafe Gratitude:

Cafe Gratitude was about a mile from my hotel…so I went there everyday! They are another raw restaurant with an awesome breakfast, lunch, dinner, dessert, and juice menu. Check out this breakfast - banana chia seed crepe with fresh fruit, coconut cream, and pecans…amazing. Have you ever added ginger to your orange juice? Jenn added a fresh ginger shot to my juice one morning and it was so tasty and refreshing. Two thumbs up!

spicy marinara

I know a dish is good and spicy when it gives me the hiccups. The good thing about making dinner at home is you can control the level of spicy to suit your craving! Tonight, I was craving something with a kick and decided to "heat up" my pasta. Instead of using the spiralizer, I used a peeler to make zucchini noodles. I used the hand blender to mix the pasta sauce (you can get one of these for about $20), and used up the last of some parmesan I made the other day. Full of flavor, fresh pasta has always seemed like a tricky meal to make, but this raw dish is incredibly easy! And don't shy away from the spice... a little heat is good for ya!


spicy marinara:
3/4 cup cherry tomatoes
3/4 cup sun-dried tomatoes
few leaves of fresh basil
few leaves of fresh oregano
few leaves of spinach
1 tsp. sea salt
1 tsp. pepper
1 tsp. lemon juice
1 tsp. cayenne (or more!)
1 tsp. garlic powder
Using the hand blender, blend all ingredients until chunky. If it is too chunky, add more cherry tomatoes or a squeeze of orange juice. 


parmesan cheese:
1 cup finely chopped cauliflower (use a food processor)
1/4 cup nutritional yeast
2 tsp. sea salt
2 tsp. onion powder
2 tsp. garlic powder
*This parmesan "cheese" can last in a glass container in the fridge for about 10 days


Peel 2 zucchini to make the noodles. Top with marinara and parmesan, and garnish with some oregano or basil. 


Enjoy!

key lime gelato

One thing I want to change is the general assumption that if you want to eat healthy, you have to miss out on great food. It's amazing to me that so many people assume I just eat cardboard all day. I want to show you that you can enjoy all the great flavors of foods you love and be healthy. 


My parents always talk about the "best key lime pie they have ever had" from a cruise they took 30 years ago. I guess I got my love for this tart pie from them! For tonight, I thought a cool gelato would be nice after this hot summer day. I still wanted that key lime pie taste, and after playing with some ingredients, I think I got it!. We froze it in separate cups and topped it off with some fresh mint from the garden. Now that I know I got the flavor down, I think I'll try to make a pie, too. 


key lime gelato:
1 avocado
1/2 cup fresh squeezed lime juice
1 tsp. coconut oil
1/2 cup raw agave nectar
Blend the ingredients using a Vitamix or a hand blender. Let it sit in the freezer for at least an hour. 

green soup

This soup is so simple, it has become one of my common go-to foods when I'm not sure what to eat. It is jam packed with vitamins, minerals, and nutrition! Soup is an excellent comfort food. It is great for rainy days, or when you're starting to feel sick. This soup is not only good for your soul, it will help you beat any cold or allergies you're figthing.



green soup: makes 2-3 servings
2 cups of filtered water (add more if needed)
a whole bunch of greens (kale, romaine, spinach, spring mix - anything that is dark green)
cilantro
dill or parsley depending on your preference
1 peeled lemon
3 stems of celery
1 cup broccoli
1 avocado
garlic powder
cayenne pepper (add when you eat. Cayenne continues to heat up - so if you store leftovers, your soup will be really hot the next day!)

Ideally, you would need a Vitamix to blend this into a smooth consistency. If you do not have one, a blender may work, but your soup will be chunkier. In the Vitamix, mix all ingredients above. Add the avocado after everything is blended.

I usually top with sprouts, tomatoes, or chopped cucumber. The soup above is topped with chopped cucumber, nutritional yeast, sea salt, and pepper.

Enjoy!

good morning juice

For breakfast today, I juiced apples, carrots, and lemon. It was sweet, satisfying, and better than coffee! I drank about 30 oz of this orange goodness. 

good morning juice:

7 big carrots

3 gala apples

1 lemon

mexi "rice" bowl

I've been on a Mexican food kick lately. Maybe it's because I have THREE cilantro plants in my back yard! Or maybe it's because I'm from Texas. Either way, Mexican food is great in the summertime. I put this recipe together with just a few minutes of chopping. It was great as a meal, but could also be a nice side dish. 

mexi "rice" bowl: 

1/2 head cauliflower 

1-2 cups chopped red cabbage

1 chopped red bell pepper

1 diced tomato

1/2 corn on the cob

juice of 1 lime

1 large (or 2 small) mangoes 

cilantro

sea salt & pepper 

Chop the cauliflower in the food processor to make cauliflower rice. Place chopped cabbage in the bottom of a large bowl, add cauliflower, pepper, tomato, and corn. You can cut the corn right off the cob and eat it raw! In your vitamix, blend the mangoes and lime juice into a sauce. Pour on top of the rice bowl and garnish with cilantro, salt, and pepper. 

What it really looks like when you're eating it.

creamy cilantro dressing

My mom has an immersion blender at home which makes it really easy to make dressings, smoothies, and even soups! If you don't have a Vitamix, this is a much cheaper option that will help you make many of my recipes. They are also very easy to clean up!

For lunch today, I made a big spinach salad with cilantro dressing. I got these orange cherry tomatoes at H-E-B because I love the color. I added chopped red onion, some dressing, and voilà! 

creamy cilantro dressing:

1/4 cup cilantro

1/4 cup raw cashews (preferably soaked for 2 hours)

1/4 cup fresh lemon juice

sprinkle of garlic powder

add water as needed for consistency

Using the immersion blender, blend all ingredients until smooth. Stir into salad. Enjoy!

Houston for the weekend

I flew home to Houston this weekend for a wedding. Although it was a quick trip, I am so glad I was able to go! I grew up with Elizabeth so it meant a lot to be there on her special day. She was so beautiful! 

This morning, I also visited Kristina and checked out Rawfully Organic - Houston's largest co-op! It was awesome. So much food and so many friendly faces. Kristina is not only an inspiration with her health, her passion and drive to work hard for what she loves is inspiring. Rawfully Organic's boxes come in a half share or full share - look at all this beautiful food! If you live in the Houston area, I highly recommend joining this co-op.

Unfortunately, we do not have Jamba Juice in Nashville. This place is amazing. All the ingredients are fresh and real - it puts Smoothie King to shame. I got the Orange Carrot Karma which is fresh carrot & orange juice blended with mangoes and bananas. Yum! 

I also love H-E-B. This grocery store in insane! My mom and I go here when I come into town and she is kind enough to let me go crazy and buy a bunch of stuff. Their produce is fresh and they have a huge variety of fruits, veggies, and herbs - many of which are local. I found some cherimoya! I've been hearing about this fruit from friends in TX and Cali, but I've never been able to try it. It was creamy and tangy, unlike anything I've had before. H-E-B has a huge salad bar which makes grabbing a quick meal easy. I bought some fresh spinach, cilantro, tomatoes, papaya, strawberries, bananas, peppers, grapefruit, and asparagus. I am set for the weekend.


Houston has so many good restaurants and healthy options. Hopefully next time I go, I'll have more time to do some restaurant reviews.

sauerkraut salad

When I started eating raw I ate a lot of sauerkraut. It is so bold and salty, it will definitely round out any meal. It is also great on salads as a dressing replacement. Sauerkraut is an excellent probiotic, which is important to aid in digestion and promote healthy bacteria in our intestines. Probiotics remove acidity in our system which, in turn, increase vitality and immunity. Basically, daily probiotics assist the colon tremendously. You'll see this positively affect your digestion, sinuses, and even acne! 

You can find raw sauerkraut at Whole Foods, or make your own following Kimberly Snyder's easy step-by-step guide. I highly recommend eating this as much as you can! 

Did you know that broccoli has more protein than steak? This is true. 
100 calories of the green stuff (about 12 oz) contains 11.2 grams of protein. 
100 calories of sirloin steak (about 0.84 oz) only has 5.4 grams of protein. 

Broccoli also has 182 mg Calcium...Steak has 2.4 mg.

Broccoli has 2.2 mg Iron...Steak has 0.7 mg.

Broccoli has 71.4 mg Magnesium...Steak has 5 mg.

Broccoli has 643 mg Potassium... Steak has 88 mg.

Broccoli is also MUCH higher in Folate, Vitamin B2, Vitamin C, and Vitamin A than steak. It is also rich in fiber, phytochemicals, and antioxidants while steak doesn't have any of this. It is a common American misconception that we need animal meat for protein. Eat your greens and you'll be full of protein, vitamins, and minerals!

sauerkraut & beet salad:

3 cups chopped spinach and spring mix

1.5 cups chopped broccoli

1/2 cup raw sauerkraut

1 cup orange ginger beets

orange ginger beets:

Lightly steam 1 large, chopped beet.

Marinade overnight in chopped ginger & orange juice in a glass container in the refrigerator. This will stay fresh in the fridge for about 5 days.

it's taco time

I love authentic Mexican food! I think I could eat it everyday. Fresh lime and cilantro... mmmm. I've started making a LFRV version of Mexican tacos and I must say, they are tasty!  BENNY APPROVED! This recipe is gluten free, vegan, and raw (except for the tortillas). Best of all, it is so colorful. For a completely raw version, sub out the corn tortillas for full red cabbage leaves.

veggie tacos:

corn tortillas (find these in the ethnic section of the grocery store)

chopped cucumber

chopped tomato

chopped bell pepper
chopped red onion

cilantro

shredded red cabbage
guacamole
sliced lime






Heat the tortillas in a pan on the stove and flip once it starts to brown. Then, fill the tortillas with the cabbage, guacamole, peppers, tomatoes, cucumber, onion, and garnish with cilantro and a squeeze of lime.

the best guacamole:
2 ripe avocadoes
1/8 cup chopped red onion
1/2 cup halved cherry tomatoes
1 tsp. sea salt
1 tsp. pepper
1 tsp. garlic powder
1 tsp. paprika
1/8 cup fresh lime juice
Smash the avocado with a fork. Blend in onion and cherry tomatoes. Add salt, pepper, garlic powder, and paprika. Stir and squeeze with fresh lime.

cilantro lime "rice":
1/4 cauliflower
chopped cilantro
1 chopped mango
1 slice of lime
1 tsp. sea salt
Place the chopped cauliflower in a food proccesor and process until finely ground. In a bowl, mix in the cilantro and mango. Squeeze a lime on top and sprinkle with sea salt.

Enjoy!

sam's sundays

Do you have a Sam's membership? If not, go get one... now! It will save you so much $! Their produce is super fresh - it looks better than what I see at the grocery store. Buying in bulk keeps the cost down, while also making it easy to get large quantities of fruits and veggies. In the next few weeks, I'll start going to the farmer's market, but Sam's has been really great through the winter when the farmer's market was closed.
Ben and I go about every other Sunday to stock up. There are a few more things I'll get a Whole Foods throughout the week, but Sam's is an excellent place to load up on the essentials. The food I got today will easily last about 2 weeks. 

The most common thing I hear from people is that eating healthy (or raw, or vegan) is too expensive and too time consuming. From my experience, that is just not true. I hope this blog will give you some good shopping tips as well as some quick, easy recipes.


So, here is a breakdown of what I got at Sam's this weekend:

2 lb strawberries $3.98
10 lb bag of oranges $7.98

case of 17 champagne mangoes $6.98

bag of 12 gala apples $6.49

case of 11 grapefruit $6.98

box of  13 roma tomatoes

2 lb. box of dates $8.48
5 avocadoes $4.88

3 stalks of celery $2.48

spinach $4.48

2 large banana bunches $1.36

bag of 14 bell peppers $5.98

3 lb. bag of broccoli $4.39

3 large cucumbers $4.48

GRAND TOTAL: $74.27

(the coke is Ben's!)