2nd Annual 31 Day Totally Raw Challenge: Starts August 1st.

Hello Friends,

I just wanted to pop in here and let you know about my 2nd annual Personal 31 Day Totally Raw Challenge.

This year I have decided to do something a bit different. Instead of going at this alone I have invited my friends on FB to join me in a private FB page as I up the ante from 80% to 100% raw for the whole month of August.

I am a firm believer that whole health is not only about food. It encompasses every aspect of our lives and one of the most important aspect of health is movement, physical activity, gets the heart pumping, the lymph flowing, and the body as a whole works much better. So this year my personal challenge is not only to eat 100% raw but also to incorporate more physical activity into my day above of my normal yoga practice.

I would love you to join us for a month of sharing your daily health intention, your insights, your favourite recipes, photos etc.

It is absolutely free and you will meet new friends who are making their way to better health with raw.

One questions that I have been asked is do I have to eat 100% raw to join in? Absolutely not, that is my goal and my intention, however if that is what you want to do that will be entirely up to you and should be based on where you are on this journey.  So if you are new to raw, you can start by simply adding more raw fruit and vegetables into your day. If you are already doing that you may want to now make 1 meal 100% raw, which one and how again will be totally up to you.

To join in, visit and like my Facebook page here: www.facebook.com/RawFoodYogini. To gain access send me a personal message with your intention to join in and share and you'll be added to the group.

Hope to see you there!

Blessings,
Fortunata
The Raw Food Yogini

A Great Dish for Summer Gatherings

We have been experiencing very hot and humid days this past week and there is nothing better than getting out to your favourite beach and enjoying some time splashing in the water and having a great picnic with family and friends.

Not sure what to bring to a potluck picnic?

Try this nice crunchy salad and wow your friends.

Enjoy!

Mission "Figs" are in Season!

Ever since I was a child I've always enjoyed figs both fresh and dried.  

Living where we do we don't often fid fresh figs, but when they are finally in season I tend to indulge in these wonderful gems of goodness.  

Figs have amazing health benefits, from boosting your antioxidant levels to reducing inflammation. They are fibrous which, may help improve gut mobility and are high in potassium which is important in heart health.

A great way to enjoy figs other than simply on their own is to toss them into a great green or spinach salad with a light balsamic vinaigrette.  I love them in smoothies, light tasting and hits the spot.  Below is one of my favourite "fig" smoothie recipes.

Enjoy!

Fortunata

Perfect Drink for the Long Weekend Ahead

A very refreshing drink to enjoy this holiday weekend.

It's quite easy to make and will be a hit with your family and friends.

Enjoy a glass by the pool, sitting out on the deck, or take it along on a hike to cool you off and refresh you along your way.

Have a happy and safe holiday weekend my friends.

Fortunata

Apple Rhubarb Lemon-Aid

Perfect drink for a hot summer's day!

2 Granny Smith Apples
6 inch rhubarb stalk 
1/2 Lemon

If using a masticating juicer be sure to chop rhubarb into small pieces and juice directly with apple pieces. This will help prevent clogging the pulp chute on your juicer.

Strain juice through cheese cloth to remove excess pulp.

Add equal volume of filtered water for a lighter tasting juice and pour over ice.

Like us on Facebook: www.facebook.com/RawFoodYogini 

Absence Makes the Heart Grow Fonder

Wow, It's been awhile since I last posted here on my blog.

Lots of people have been checking into my blog over the last few months which makes my heart sing as I see that there are so many of you that continually come online to check out recipes.  Would love to hear from you as to which recipes you have tried and how you liked them.

Throughout these last couple of months my focus turned more toward my health. Lots of reading, lots of contemplation, and lots of compassion as I began to take baby steps to transitioning into the experience of juicing for health along with raw foods.

Totally new to juicing I was not sure how I would feel and was reluctant to take those steps.  Throughout March I began juicing periodically.  I guess it would have helped to write it all down in terms of what was happening each day but felt that I needed that time for myself to really experience what changes were occurring and how to adapt to juicing more throughout the day.

As April 1st approached I knew I was ready to at least juice throughout the day and enjoy a salad with my evening juice. The first few days were okay.  I really thought it would be harder to keep it up. It did really help to have a salad for dinner with a juice as well.  There is just something to be said about actually chewing.

I was very surprised as to how much more energy I experienced just after a few days of juicing.  I have to admit it was pretty shocking as I do get an energy burst around day 3 every time I go from 80 to 100% raw during my 28 and 31 day raw food challenges but this was way more.

No adverse detox symptoms were felt until around day 15. Feeling tired, a mild tummy ache and headache.  Resting at this point and not overly doing was the key to get through the detoxification. Drinking lots of water helped too.

Here we are already almost at the end of June and I am still juicing at least once a day and sometimes throughout the day.

Juicing in combination with smoothies and raw food has really been life changing.

Cheers to good health!

Fortunata
The Raw Food Yogini

A Hardy Breakfast

One of my yoga students asked me last night for a hardy raw breakfast recipe as he is very active and needs something that sticks to his ribs in the morning to get him through a busy day.

Here is a recipe that will surely do just that.

Enjoy.

Keep rawk'n it out in your kitchen!

Cheers,
Fortunata

Maple Walnut Overnight Oats

Soak 1/3 cup steel cut oats overnight in water at room temperature.
Remove soaking water and rinse removing as much water as you can.

To the soaked oats add:
4 tablespoons chia seeds,
2 tablespoons chopped walnuts,
Cinnamon,
1 cup almond milk
2 tablespoons maple syrup, or sweeten to taste with date paste or sweetener of choice.

Allow to sit until it thickens.  May need to add more almond milk if it gets too thick.

Top with a few chopped walnuts and a drizzle of maple syrup.

A Nutty Success

During our visit last fall to Arizona to visit family, my daughter and I tried walnut butter. Since then we can't stop talking about it.

Today I finally got into the kitchen and made her, us, a batch!

Simply delicious and a fraction of the cost!


Raw Cinnamon Date Walnut Butter

1 cup walnuts
1/2 teaspoon cinnamon
3 medjool dates
A pinch of Himalayan Pink Salt

Process until smooth.

Raging Rapini

Hi Everyone, hope you are all having a great day!

I made these the other day and thoroughly enjoyed every bite.

If you have never tried rapini I encourage you to give them a go.  Raw, they actually are quite nice. A crispy texture and with a sweetness about them.

Do let me know how you like them.

Keep rawk'n it out in your kitchen!

Namaste,
Fortunata


Raging Rapini  (AKA Spicy Broccoli Rabe)

1/2 or full bunch of broccoli rabe
Juice of 1/4-1/2 lemon
2 tablespoons EVOO
Sea salt to taste
Cayenne pepper, to taste. This is why they are raging ;)

Wilt in your dehydrator, covered until warmed through at 110 degrees.

Top with chopped walnuts and a few grape tomato halves.

Bon appétit

My Idea of Comfort Food

Cold, dreary and damp. Yucky weather and I'm craving some good old comfort food. 

Did I scare you? ;)

My idea of comfort is enjoying my favourite salad directly from my southern Italian roots. 

Last year while visiting family in Italy I had this salad everyday.

Here it is for you to enjoy as well.

Italian Tomato Cucumber Salad

20 or more grape tomatoes
1/2 cucumber
1/4 medium red onion, sliced thinly
2 tablespoons EVOO
a sprinkle of dried oregano
Sea salt, to taste
a few raw pine nuts

Yum, that sure hit the spot

Spring Ahead~Wake Me Upper!

Happy Sunday Morning to Everyone!

Starting my day with a classic strawberry banana smoothie with spinach of course and other yummies such as hemp hearts, almonds, and lots of water.

Thought I would create a new juice for myself this morning using up some of the fennel I have.  Not sure what to call just yet. It definitely has a real zing and it sure woke me up this morning.  Perfect juice for "Springing Ahead" Pardon the pun as we have set our clocks forward last night, so I just couldn't resist.  :D

Spring Ahead~Wake me Upper (hows that for a title???)

3 golden beets
2 apples
3 celery stalks
1/2 fennel bulb
1/2 lemon

Have a great day everyone!

Spring Ahead

I'm really getting excited about spring and looking forward to observing the rebirth and renewal process that happens as the snow melts away and the days become warmer.

I'm "Springing Ahead" this morning with a very refreshing juice.

Here it is for you.  

Let me know how you like it in the comment section below or on my Facebook page. www.facebook.com/RawFoodYogini 

Gingered Fennel & Carrot Juice

1" slice of ginger root

4 medium carrots

1 apple

1/2 bulb of Florence Fennel

1/2 lemon

Push all ingredients through your juicer and enjoy.

Have a great weekend everyone!

Florence Fennel

Have you ever tried it?


Known as finocchio (fin-o-kee-o) in Italian, it has always been a staple in my child hood home.  Served raw after a meal to aid in digestion.  Often we would just enjoy it as is as an afternoon snack.  A very aromatic and flavourful herb that brings back so many child hood memories.

Be curious, have fun and try something new today.  Here are two recipes using fennel to get you started.

Keep rawk'n it in your kitchen
The Raw Food Yogini


Fennel Salad
1 florence fennel bulb
1 red pepper
1/2 medium red onion
Juice of 1/2 lemon
Extra virgin olive oil
Sea salt

Wash fennel with cold water.
Cut off green stems and outer leaves.  Keep the fine green leaves for garnish.
Cut fennel in half and slice thinly on a mandolin or by hand.
Slice red pepper into thin slices.
Slice red onion into thin slices.
Place everything into a salad bowl and toss with lemon juice and olive oil.
Season with sea salt to taste.

Garnish with chopped green fennel leaves.

Fennel & Pear Green Smoothie
2 red pears, cored and sliced
1/2 florence fennel bulb, chopped
2 heaping tablespoons hemp hearts
4 handfuls spinach
4 cups water

Place all ingredients into your high speed blender and blend until smooth.

Enjoy

DAY 28 of 28 Days of Raw & Green Smoothie Challenge

Reflecting back over the past 28 days, while sipping away on my Sweet Clementine Green smoothie, I have to admit that this past month has been a very inspirational one to say the least. One filled with adventure and most importantly "fun".

Giving myself permission to explore eating totally raw without judgment has been the biggest gift that I have given myself since I started this journey a few years back.  It has taught me how to create the balance needed to pursue my goals from a place of ease and compassion for self.  In this place anything can be achieved.  The best part...no drama, or ego to get in the way, just pure fun and a joy to explore and learn new things,

I would like to take a moment to thank my Facebook 28 Day Green Smoothie Challenge participants for sharing and being part of my 28 Days of Raw.  I truly had fun coming up with a new smoothie recipe for you each day and I hope that I have inspired you to continue making green smoothies in the days, weeks, months ahead.

And to you, for reading my posts and being part of this journey.  I'm looking forward to posting more recipes and insights as to how to keep having fun in your raw food kitchen and in everything you do!

Blessings,
Fortunata
The Raw Food Yogini


Be sure to check out all the green smoothie recipes by clicking on the following link to the Raw Food Yogini Facebook page.  www.facebook.com/RawFoodYogini 

Day 24 of 28 Days of Raw & Green Smoothie Challenge

After 23 days all of a sudden I am now running into road blocks.  Not ones that I haven't been able to break through.  No worries, as I mentioned the other day I welcome these detours as they provide a lot of insight to Self.  I just forgive myself and carry on.

The road to success is not a smooth one, we travel through peaks and valleys and along the way we encounter many pot holes that may stop us in our tracks or send us on a detour.  It is how we view and handle ourselves through those difficult times that will determine the outcome toward achieving our goals.

So don't beat yourself up if a bump in the road has thrown you a bit off course.  Jump back on and choose to move forward.

Namaste,
Fortunata

“Things work out best for those who make the best of the way things work out.” 
― John Wooden 

Vanilla Banana Cream & Strawberry Sauce

4 ripe frozen bananas, chopped

1 cup fresh strawberries

Lemon juice

Vanilla Extract or vanilla bean powder 

Agave

Process bananas with vanilla your food processor until you obtain a cream like consistency.  Transfer into a bowl and store in refrigerator until ready to serve.

Sauce, process fresh or frozen strawberries with a tablespoon of lemon juice adding agave to sweeten to taste.

Day 21 of 28 Days of Raw & Green Smoothie Challenge

I really can't believe that it is day 21 already.

It's been such a fun and liberating journey so far.

My post on Day 16 talked about a bit about what I have been discovering this time around on my 100% raw journey.  How it was of importance to keep things simple and allow my body to lead me in what it needed rather than trying to mentally figure it out and make elaborate meal plans.  Meals have literally taken me minutes to make.  Nothing complicated throughout the last 20 days.  I think my most complicated meal was Chinese dumplings and wild mushroom calamari (I'll share the recipe with you below), and they too where not complicated to make.

Yesterday for the first time in 20 days my body craved something hot and comforting, so I listened.

Sometimes, we just need to do what we need to do.  No reason to beat ourselves up, just acknowledge what has happened, and move on!  What's that quote? "Be Calm, and Carry On", and that is exactly what I did.

Here is that Wild Mushroom Calamari recipe for you to enjoy.

Wild Mushroom Calamari

Calamari:
1 cups dried wild mushrooms
Soak to rehydrate for an hour or so, drained and squeezed to remove any additional water

Bread Crumbs:
1/2 cup golden flax
1/4 cup chia seeds
1/8 cup psyllium husk

Place all ingredients into your spice mill and grind to a bread crumb like consistency.

Use a portion of your bread crumbs that is suitable for the amount of wild mushrooms that you will be making and season with the following spices to your liking:

Cayenne pepper
Black pepper
Italian Seasoning mix
Salt

Toss and coat your wild mushrooms and place in the dehydrator at 140 degrees for 10 minutes, then at 110 degrees for another 20 minutes or until crispy.

Marinara Dipping Sauce
Add the following ingredients into your food processor or blender
2 Plum tomatoes
4 Sun dried tomatoes
Fresh Basil
1 clove of garlic
1 tablespoon extra virgin olive oil
salt to taste

Blend or process until smooth and serve with on the side with your calamari.

Makes a great appetizer or can be served as a main dish along with a bowl of zucchini spaghetti.  Top the spaghetti with the marinara sauce and half the calamari.

Wild Mushroom Calamari

Looking for green smoothie recipes or ideas? Click on the following link and check out what I and others who are on the green smoothie challenge have been making for the last 20 days.
www.facebook.com/RawFoodYogini

Day 17 of 28 Days of Raw and Very Curious!

One of my favourite past times while doing my grocery shopping is exploring the different types of fruit that come into the store throughout the winter months.

Why winter?
During the winter if we were to eat locally the only fruit that we would be eating are apples and frozen fruits that we preserved throughout the summer months.  Our growing season in southern Ontario is short and the fruit that are grown locally are pears, apples, apricots, cherries, blueberries, strawberries, grapes, plums etc.  As you can see these fruits do not have a long shelf life and must be frozen, for the exception of apple that can be stored under the proper conditions for quite awhile.

I was pleasantly surprised yesterday when I discovered a display of mangosteens in our local grocery store.  No information on the fruit itself only the label and the price per pound.  Right beside them was also other exotic fruit, such as star fruit and logan fruit (dragon's eye, that is similar to lichee fruit).  I've seen the others fruits before and have tried them too and they are quite good but this was the first time that I have ever found mangosteens.

My curiosity and sense of adventure in trying new things is taking the better part of me so this morning, I'm making a special trip to the grocery store to pick up some of these exotic beauties while available to enjoy as is and in my green smoothies.

Have a wonderful Sunday, stay curious and have fun!

Namaste,
Fortunata

Day 16 of 28 Days of Raw & Green Smoothie Challenge

I know it's been almost a week since my last post.  I took a break from blogging to take time to become a bit more quiet and reflect on how and what my body has been telling me about making the change from 80 to 100% raw.

I thought it would be fitting here to let you in on what I have discovered about myself during these past couple of weeks.

As I mentioned when I first set off on this personal challenge, that this was not all about whether I can maintain a 100% raw diet, it was a journey of Self discovery.  Change or challenges, no matter how big or small, have the ability to create such discomfort in all of us.  Understanding Self and how we handle that change will liberate us from the fear that is associated with it.

During this past week my intension was to flow with whatever came my way, not to plan and try to navigate through the things that needed to get done.  What did I discover?  More freedom to just be me and with it an incredible amount of grounding and joy.  The added bonus, much more got done without the drama of having too much on my plate, pardon the pun.

In the kitchen with raw meal planning there was an incredible amount of freedom to keep things simple and nourishing.  I allowed my body to tell me what it needed rather than trying to figure out what I thought my body needed.  A very liberating experience and something I am planning to maintain after my 28 day challenge.

Time has just flown by this past week.

That is what happens when your energy is in balance with the energy that surrounds you. Giving yourself permission to "play" and have fun in what ever you are trying to achieve.

So get out there and have fun rawk'n it out in your kitchen and allow yourself the freedom to just be you!


Take a trip over to my Facebook page and check out what I and others who have embraced the 28 day green smoothie challenge have been up to these past 16 Days.  Perhaps it will inspire you to join us for the remainder of the challenge.  Just click on the following link and it will direct you to the page.  Like, and join in! www.facebook.com/RawFoodYogini

Day 9 of 28 Days of Raw & Green Smoothie Challenge

Eating 100% raw successfully means keeping things simple.

It is one of the biggest ahas this time around.  Not fretting over what will I eat makes things pretty exciting as I really don't know what I am going to make  each day.  I just open the refrigerator, look at what is in there and just put it together on gut feelings. Ha ha ha no pun intended.

Today it was a blissful berry green smoothie for breakfast that kept me satisfied right through till 2 p.m.
Follow the following link for todays smoothie recipe. www.facebook.com/RawFoodYogni

Lunch consisted of a large salad of kale, shredded green cabbage, baby spinach, broccoli slaw, sliced radishes, english cucumber, grape tomatoes, red onion, topped with goji berries, cranberries, pepitas (raw pumpkin seeds), all tossed with home made lemon poppyseed tahini dressing.
Follow the following link for the lemon poppyseed tahini dressing recipe. http://rawfoodyogini.blogspot.ca/2013/02/day-5-day-6-of-28-days-of-raw-green.html


Diner a bowl full of zucchini spaghetti with a basil pesto and chopped plum tomatoes.

Dessert a combination of what was readily available in my kitchen.  Bananas, unsweetened shredded coconut, walnuts and a little agave for sweetness, topped with a chocolate almond fudge drizzle that I made the other day for my raw banana ice-cream.

How easy is that? No recipes, just pure intuition and all very yummy.

Keep rawk'n it out in your kitchen!

Day 8 of 28 Days of Raw & Green Smoothie Challenge

A very snowy Friday morning here this morning.  Will be heading out shortly for a great workout shovelling snow. :)

But first I'm going to enjoy a large glass of todays smoothie.

I'm calling this one Fruity Friday. Using up whats in my fridge and counter.

Fruity Friday
1 small ripe mango
6 ripe strawberries
1/2 cup fresh pineapple
2 handfuls of baby spinach
14 raw almonds
2 cups water
1 cup fresh coconut water

Makes 2 large servings enough for an afternoon treat as well.

Very tropical and perfect for this snowy morning!

Have a rawk'n great Friday!

For more smoothie recipes visit my FB page www.facebook.com/RawFoodYogini.

Day 7 of 28 Days of Raw & Green Smoothie Challenge

Wow day 7...time seems to be flying by so quickly and totally having a blast in my raw food kitchen coming up with new smoothie recipes everyday using the handy tips I posted last week.

I'm also totally enjoying converting some of my favourite cooked meals into raw meals.

I played around in my kitchen the other day and put together a test sample of chinese dumplings (pictured below).  Using soaked almonds as the base for the filling and the raw corriander coconut wraps made with Thai young coconut meat from the abundance of coconuts I found in the grocery store.

Now I'm ready to celebrate the Chinese New Year this coming Sunday!

Chive and Cilantro Almond Dumplings

Wrap
Coconut meat from 2 thai young coconuts
Sea salt (to taste)
Handful coriander (cilantro)
1 tablespoon psyllium husk

Blend until smooth in your high speed blender.
Pour onto a permaflex dehydrator sheet and spread thin to the corners.
Dehydrate at 110-115 degrees until dry enough to flip.
Continue dehydrating for an additional 2 hours.
Remove from dehydrator, cut into squares and use a wraps for dumplings or cut into bigger pieces and use as an alternative wrap for other ingredients.

To store, place wrapper between parchment paper, and place into a zip lock baggie.  Store in the refrigerator until ready to use.

Filling
1 cup green cabbage, gently wilted in warm water and salt, drained
3 tablespoons chives (garlic chives if available)
1/3 cup soaked almonds, peels on
1 tablespoon tahini
1 tablespoon lemon juice
a light drizzle of sesame oil

Place all ingredients in a food processor and process until you can form mixture into a ball.

Assembly
Add 1 teaspoon of filling into each wrapper.
Bring the ends together forming a pouch and tie with closed using a sprig of chive.

Chives and Cilantro Almond Dumplings

Day 5 & Day 6 of 28 Days of Raw & Green Smoothie Challenge

Day 5 and Day 6  

I am feeling a bit tired after having such a busy day 5 and my schedule today isn't any lighter.

On days like these I just keep things really simple and maintain a full raw diet by having lots of fruits and vegetables, nuts and seeds, my own pre-made salads and dressings handy.  Sure helps having raw vegetable wraps available as well, so that  I can whip up a meal in minutes.

My green smoothies sure help too.  They keep me satisfied all morning.

If you are looking for green smoothie recipes  you can find a whole bunch on my Facebook page at the following link, www.facebook.com/RawFoodYogini, come on over and check out what I have been making each day and what others who have taken on the green smoothie challenge have been enjoying as well.  If you are game, join in on the fun and start posting your own creations so that we can enjoy them too!

Here is one of my favourite dressings for you to enjoy.

Lemon Poppy Seed Dressing
3 tablespoons tahini
1 teaspoon poppy seeds
2 tablespoons apple cider vinegar, Braggs
1 tablespoon agave
juice of 1/2 lemon
1/4 teaspoon sea salt
water to thin to your desired consistency

Place all ingredients in a bowl, stir and pour over your favourite mixed green salad.

Day 4 of 28 Days of Raw & Green Smoothie Challenge

Is it already day 4?

Raw Super bowl chili turned out great.  Even my hubby, liked it.  Very fresh and not too heavy. If you missed it just click on the following link to find the recipe.

http://rawfoodyogini.blogspot.ca/2013/02/day-3-of-28-days-of-raw-green-smoothie.html

Monday's are tough aren't they? Most of us get weekends off and then we are thrown back into the grind Monday mornings with waking up early, and heading out for a busy work day, only to come back home tired and hungry.  Often after a busy work day exercise and eating well is the farthest things from our minds.

That is why thinking ahead will keep you in the game of maintaining good health.  I'm not saying you have to spend your entire weekend preparing foods.  There are so many convenient raw foods out there that you can purchase and have on hand.  Opt for the prepared salad kits and veggies that are already washed and chopped for you.

I have noticed that on the shelves of the produce isles there is more & more organic items that are reasonably priced and ready to go.  I have always bought kale, washed and deveined it myself, chopped it up and had it ready and waiting in my refrigerator to toss into a salad or smoothie at any time.  But now you can find baby kale mixed with other greens right on the shelves, ready to go.  How convenient!

So when you are in a pinch and would rather spend some time taking part in your favourite fitness activity than standing at the kitchen counter washing, chopping and dicing, splurge and pick up some raw sweet goodness that is already to go!

Eating raw and staying healthy is getting easier and easier to do.  You know what?  It's actually getting harder to make up an excuse too!

Stay healthy everyone and have a RAW-some Monday!

Good Morning Sunshine Smoothie

1/2 cup fresh or frozen mango
1/2 cup fresh or frozen pineapple
1 medium carrot chopped
2 large handfuls baby spinach
1 medium golden beet
1 tablespoon hemp hearts
1 cup coconut water
1 1/2 cups water

Give it a whirl, no pun intended, and enjoy.

For more green smoothie recipes visit the Raw Food Yogini Facebook page and join in on the 28 Day Green smoothie challenge.  Create a green smoothie and share your recipe with others who are taking the challenge. 

Cheers!
www.facebook.com/RawFoodYogini

Day 3 of 28 Days of Raw & Green Smoothie Challenge

Day 3 and feeling great!

Just put some green coconut wrappers into the dehydrator as I am looking forward to making myself a batch of dumplings for the Chinese New Year which is on the 10th.

Today however is Superbowl Sunday and even though I am not a big football fan I do love vegetarian chilli.  So tonight I will be making myself a heaping bowl of raw chilli! Trust me it tastes just as good as the cooked version.

Here is the recipe for you!


Almond or Walnut Taco Meat
1/2 cup almonds or Walnuts
1/4-1/2 clove garlic
1/8 Tsp cumin
1/8 Tsp ground Corriander
1 1/2 Tbsp Tamari
1 Tbsp EVOO
Sea Salt*
Chipotle or chilli powder*
Dash of ground cayenne pepper*

*Add more to taste

In a food process, process almonds to the consistency of ground cooked meat
Add the remaining ingredients and process lightly till blended.
Place in a bowl and let the Almond meat absorb the flavors.

Tomato Sauce and Vegetable Base
In a bowl and the following ingredients except sun dried tomatoes:
1.5 cups chopped tomato
1/2 medium onion; chopped
1/2-1 jalapeno pepper; finely chopped
1/2 medium red pepper; chopped
1/2 medium portabello mushroom (chopped)
handful of corn kernals (optional)
red kidney beans canned (not raw and optional).
2 Tbsp EVOO
1/4 tsp cumin
1 dash or 2 of cayenne pepper
Sea Salt to taste

Add all ingredients in a bowl and mix throughly to incorporate flavours.
Transfer 1/4 of the mixture into your high speed blender or food processor, add soaked sundried tomatoes and blend into a thick tomato paste like consistency.

Add paste and almond taco meet to the remaining Vegetable Base, stir in almond or walnut taco meat and dehydrate at 115• until warmed through.

Serve over a large bed of salad greens and enjoy.

Enjoy the chili and the game!

Raw Chili

Don't forget to check out todays green smoothie recipe on my Facebook page.  If you like chocolate you will like this one!

Just click on the link and it will take you there.
www.facebook.com/RawFoodYogini

Day 2 of 28 Days of Raw & Green Smoothie Challenge

It really did make my heart sing each time I checked my FB page yesterday.  I have some great people who have taken the green smoothie challenge on.  BRAVO to each of you!!!

Some great recipes too!  If you want to check them out click on the following link and visit the page.  Like it and come on board the challenge.  I would like to see you there posting your green smoothie creations.  www.facebook.com/RawFoodYogini

So here I am on day two of my 28 Days of Raw.  I have to admit that already this time around I'm finding that it is just that much easier to wrap my head around eating 100% raw.  I know its' only day two and things may change but already I feel quite different than last February when I took this challenge on for the first time.

Speaking of wrapping.  Yesterday, being Friday, you know, the day I spend in my kitchen experimenting.  I made myself a batch of vegetable wraps.  No recipe, just playing around with what I had available.  I'm looking forward to enjoying one today at lunch and will let you know how they turned out.

I also made myself a couple of sun burgers. I enjoyed one yesterday for diner wrapped in romaine lettuce, topped spicy macadamia nut mayo, tomato and avocado slices.  Delish!

If you want to give them a try here is the recipe for you. No real measurements though, so improvise if need be.

Sun Burgers
1/2 medium carrot
1/2 small onion
1/2 celery stalk
about 1/3 cup
about 1/3 cup pumpkin seeds
2 tablespoons tamari

Add all ingredients into your food processor and blend until ingredients come together well.  Form into two patties and dehydrate at 115% for 3 hours.  Turning patties half way through.

Enjoy your weekend everyone!

Day 1 of 28 Days of Raw 2013 & Green Smoothie Challenge

Day 1 of my 28 Days of Raw and some of my friends and Facebook followers will be joining me for the next 28 Days with a Green Smoothie Challenge.

Last night I posted my day 1 green smoothie recipe.  Did you miss it?  Are you curious?

It's not too late to join in on the fun, take part in the 28 Day Green smoothie challenge that I'm running on FB.  Just create a recipe and post it in the comment section of the post for the day. Each day for 28 days.

What are you waiting for? Visit my Facebook page, like, and share your green smoothie creation.  www.facebook.com/RawFoodYogini

Looking forward to trying your recipe tomorrow!

Keep rawk'n it out in your kitchen!

Stocking up the Kitchen for my 28 Days of Raw & Green Smoothie Challenge

Keeping my raw kitchen stocked is the first step to success in eating raw.  As with any type of change in lifestyle as we begin to clear out the clutter we begin to fill it with items that will ultimately serve us.

To find success in your 28 Day Green Smoothie Challenge you will need to create space for all the healthy produce that you will need for at least 3-5 days at a time.

Here is what I have handy so that it is a snap to put together a green smoothie every day.
(choose organic as much as possible)

Greens 
Organic baby spinach, 1 large container
Organic mixed field greens
2 heads of romaine lettuce
1 bunch of kale, washed deveined and ready to go
Celery

Fruit
Apples
Oranges
Bananas
Frozen strawberries
Frozen blueberries
Frozen raspberries
Frozen superfruit blend, black cherries, pomegranate seeds, blackberries, acai berries
Fresh or frozen pineapple
Fresh or frozen mango

Nuts and Seeds
Almonds
Hemp hearts
Flax seeds or meal
Chia seeds

Other Vegetables
Beets
Carrots

Liquids
Almond milk
Filtered water
Coconut water

Add ins
Cinnamon
Pumpkin spice blend
Cayenne
Fresh ginger
Thai young coconut meat (if available)

For more info in what I have readily have available in my raw food kitchen check out the following post at the link below.
http://rawfoodyogini.blogspot.ca/2012/06/looking-for-inspiration-take-tour-of.html

Join us on Facebeook and take part in and share your green smoothie creations in the 28 Day Green Smoothie Challenge.  You will not want to miss this as we will be posting our recipes right on the page.
www.facebook.com/RawFoodYogini

Need a Breakfast Idea? Try this!

A hardy breakfast that will keep you satisfied for hours!

Wholesome and very nutritious!

1/2 organic apple, sliced and diced to bite size pieces
1/2 organic banana, cut in half, then sliced
1 heaping tablespoon chia seeds
1/4 cup sprouted buckwheat grouts
1 tablespoon organic Thompson raisins
4 raw almonds, chopped
4 walnut halves, chopped
1 tablespoon sprouted, dehydrated sunflower seeds
Cinnamon, a dash or two
Almond milk or nut milk of your choice, enough to cover.

Stir well to mix, let sit for a few minutes to allow the chia seeds to do their magic.
Re-stir and enjoy!

Handy Tips in Creating a Green Smoothie

Top 5 Tips in Making a Green Smoothie

Follow these and you will not go wrong!

1. Greens.  Start by placing 2 cups of your favourite greens into your blender. Spinach, kale, romaine lettuce etc.
2. Fruit. you have lots of options here so my general rule when making my green smoothies is no more than 1 cup of fruit.  Apples, bananas, berries, pineapple, persimmon, grapes, a mix of super fruit (pomegranate, cherries, blueberries, acai, raspberries)
3. Vegetables. Think of colour of the rainbow when adding other vegetables, red pepper, beets, carrots etc.
4. Liquid. 2 cups of water or a combination of water and nut milk, or give coconut water a try.
5. Supplements. For energy add maca, for protein add spirulina, a few nuts and seeds such as almonds, sunflower seeds, hemp hearts, chia or opt for a scoop of your favourite plant based protein powder. For boosting metabolism add a dash of cayenne pepper or a slice of fresh ginger or cinnamon. 

Join me on my Facebook page, www.facebook.com/RawFoodYogini, and take my 28 Day Green Smoothie Challenge starting February 1st.

Create your green masterpiece and don't forget to post and share your recipe with others so that they can enjoy it too!

Have fun rawk'n it out in your kitchen! 

Fortunata

The Raw Food Yogini

28 Day Green Smoothie Challenge

Take the challenge and join me during my 28 Days of 100% raw in enjoying a green smoothie every day!

Come on, take the challenge, and discover something new about yourself along the journey.

Keep rawk'n it out in your kitchen!

Namaste,
Fortunata
The Raw Food Yogini

Already enjoying a green smoothie a day? Then challenge yourself by eating more raw throughout the day.

Don't forget to like, post, and share your green smoothie recipe on www.facebook.com/RawFoodYogini

Here is a recipe to get you started!

2 handfuls of organic baby spinach
1 cup water
1/2 cup almond milk, home made or unsweetened store bought
2 medjool dates, pitted
1 tablespoon pepitas (raw pumpkin seeds)
dash or two of pumpkin spice, or cinnamon
a splash of vanilla

for added energy add maca powder and spirulina.

Blend and enjoy!

Stay posted for my list of what I have readily available in my raw food kitchen so that making raw, green, delicious, nutritious, green smoothies are easy!

Green smoothie challenge starts February 1st!

Who is joining me? State your intention on my FB page and rawk it out with a green smoothie a day, everyday, from February 1st to the 28th!

www.facebook.com/RawFoodYogini

Gearing up For my 2nd Annual 28 Days of Total Raw

February, one of the coldest month of the year here in southern Ontario and one of the hardest I find to get through.  Only 28 days but it seems like it so much l-o-n-g-e-r as we wait for the arrival of March and warmer weather.

28 Days in February

28 Days of Total Raw

28 Days of Self Discovery!

Questions that I get asked about my personal challenges of eating more raw:

When I first started eating raw, I challenged myself to eat raw fruits and vegetables at every meal, regardless of the meal as a means to eat more veggies and eat more healthy.  Before I knew it most of the items on my plate were raw.  I kept at it until, much to my surprise, my breakfast, lunch and snacks throughout most days were all raw.  Diner was contained both raw and cooked items to satisfy my cravings and also my families wants and needs.

My conclusions from last year's 28 Days of Total Raw last February and August still hold true today as my diet continues to be 80% raw 95% of the time.


Why go 100% raw for 28 Days?

Good question and one that I get asked a lot.  Did I say "a lot"?

You see it's not all about eating raw and whether I can do it or not.  It is about gaining a true understanding of Self and where I'm at on my personal journey to achieving balance.


Whats to gain?
Another good question!

When we are challenged regardless of what that challenge is, we can decide to resist and push back without being aware of this.  Creating tension, stress and anxiety (Believe me, been there, done that, and got the t-shirt, a gold medal too!), or we can accept it, surrender to the task at hand and create the balance necessary to move through it with ease. So ultimately you are gaining a better understanding of you and what balance looks and feels like.

Lets face it life is full of challenges that periodically throw us off balance and how we deal with them will ultimately determine the outcome.  Therefore, a small challenge, like going from 80% to 100% raw, teaches me, how I'm dealing with change and challenge.  It allows me to look at how change affects my interaction in the world, and what if any affects does it have towards achieving my personal goals.

Want to join me, then take my 28 day Green Smoothie challenge?

Enjoy a green smoothie every day for 28 days.  Post your recipe on my Facebook page and share it with others so that they can enjoy it as well.  I'll be right there with you as I too will be enjoying a green smoothie every day for 28 days of Total Raw.

Namaste

Keep rawk'n it out in your kitchen.
Fortunata
The Raw Food Yogini

Visit my Facebook page, https://www.facebook.com/RawFoodYogini.
 If you like it don't forget to share it! 

Eating Raw Doesn't have to be Complicated

The most delicious foods are the ones don't require much energy to prepare.  I like to play in my kitchen converting traditional cooked meals into raw, however on those busy days, and sometimes weeks, I just enjoy my fruits and vegetables in their natural state or close to it.  With a bit of chopping and seasoning these meals are my favourite and I find them the most tasty as well.

The bonus...lunch or diner in minutes! :)

Here are a few of my favourite meal items that I go to on busy days.

Italian Tomato Salad:
3 plum tomatoes, cut into chunky pieces
1/2 English cucumber cut in half and then sliced coarsely
1 small or half medium red onion, thinly sliced
1/2 teaspoon dried oregano
Sea salt to taste.

Toss together and enjoy.

Add a few slices of chilli pepper, deseeded, to give this salad a little kick! 

Lettuce Boats
4 large Romaine lettuce leaves
1/2 Avocado, slices
Macadamia mayo (soaked macadamia nuts, apple cider vinegar, lemon juice, white onion, Himalayan salt, blended until smooth and creamy using filtered water to thin as needed)
Plum tomatoes, sliced
Himalayan Salt

Place avocado, tomato slices, into the lettuce leaf. Season with a dash of salt,  drizzle with macadamia nut mayo, roll lengthwise and enjoy.

Delish!

Zucchini pasta with Sundried Tomato Sauce
2 medium zucchini, spriralized or use your vegetable peeler to make fettuccini strips
2 plum tomatoes, remove skins by scoring the rounded end, and place into a pot of hot water.  Allow to warm through then run a knife along the skin, peel, chop or place into a small blender such as a magic bullet and puree.
Finely slice or chop a couple of slices of sundried tomatoes and add to plum tomato sauce.  Season with sea salt, fresh basil, olive oil and add to zucchini pasta.
Drizzle with olive oil.

Easy, peasy, lemon, squeeze!

Dessert:
Fruit, plain and simple, wash peel or maybe not, depends I guess on what you are having, and enjoy!

Keep it simple and keep rawk'n it out in your kitchen!

Chocolate Coconut & Chia Pudding

Can you tell from the picture below that the Coconut Chocolate Chia Pudding was a big hit!

Coconut Chocolate Chia Pudding

1/3 cup chia seeds soaked in 1 cup coconut water
+ extra coconut water for thinning.
1/2 cup coconut meat, from fresh young Thai coconut
2 heaping tablespoons cocoa powder
2 tablespoons agave, add more if you like your puddings sweet

*Dash or two cayenne pepper for that added kick (optional)

Soak chia seeds in 1 cup coconut water till gelatinous (5-10 min) stirring occasionally to prevent them from clumping.

Pour chia seeds into your high speed blender and add remaining ingredients. Blend adding additional coconut water if too thick.  Blend until smooth and desired consistency is reached.

Pour into your favourite dessert cups or glasses and place in refrigerator to set or go ahead and enjoy.

Keep rawk'n it out in your kitchen!

Almost Raw Roasted Red Pepper Soup

During the cold winter months we all crave something warm and hearty.  One of my favourites is a roasted red pepper soup that you can whip up in no time.  Excellent on those busy days!

Almost Raw Roasted Red Pepper & Tomato Soup
6 plum tomatoes, deseeded if you are not using a vitamix 
4 sun dried tomato halves or 1/4 cup
2 red peppers
1 clove garlic
1 tablespoon extra virgin olive oil Salt to taste
Freshly cracked black pepper
Nutritional yeast (optional)
Filtered water to thin if required

Makes 2 servings

Cut peppers into quarters, deseed and place on a baking sheet. Broil skin side up until skin is charred. Keep our eye on them for it doesn’t take long to get to this point.

Place in a covered bowl and allow the skins to soften. Peel and set aside

Add all ingredients except for olive oil in vitamix and blend on high till warm to touch. If not using a vitamix, blend until smooth, pour soup into a pot and warm on stove top until warm to touch.

Pour into your favorite warmed soup bowls, top with a drizzle of olive oil, a sprinkle of nutritional yeast and some fresh cracked black pepper.

For added goodness sprinkle a few pepitas (pumpkin seeds) or pine nuts on top. Keep rawk’n it out in your kitchen! 

Almost Raw-Roasted Red Pepper Soup

Thai Young Coconuts! Wahoo

It's Friday and my day to play in my raw food kitchen.  I can't believe our local small grocery store is going to have thai young coconuts in this week.  3 guesses where I'm going today?  I wonder if they will sell me a case? He he he he.

I think I freak the produce guy out every time I go in there to pick up exotic fruits and veggies that no one else seems to know what they are and how to enjoy them.

For example persimmons...couldn't find them anywhere so when I asked him where could I find them. His response, "no one around here knows that they are so we just leave them in the refrigerator."

Really....come on...if you leave them where no one will see them, then they will really never know what they are and how good they taste.

I'm dreaming of coconut chia pudding, coconut smoothies, coconut manicotti wraps, macaroons.....

Gotta run!

Check back later I'll be posting a recipe for an almost raw roasted red pepper soup, perfect for a cold winters day.

Keep rawk'n it out in your kitchen!
Cheers!

Strawberry Vanilla Delight

Strawberries and vanilla makes this green smoothie a dreamy delight.

It's one of my favourite go to recipes, especially when I find fresh strawberries at the market.

1.5 cups fresh or frozen strawberries
1 large handful of baby organic spinach
1 tablespoon hemp hearts
12 raw almonds, soaked if you have them
1 teaspoon vanilla extract
1 teaspoon agave
1.5 cups filtered water

Blend until smooth and enjoy.

Great for breakfast or as a mid afternoon treat!

Top 3 Questions I Get Asked on a Regular Basis

Meals have been light since my cleanse last week and  I'm just starting to incorporate some cooked food back into my diet.  Mostly lentils and beans, quinoa, and such.   Although I do go 100% raw during cleanses and a few times of  the year, I do follow an 80% raw diet most of the time.  That is something that I find personally works for me.  Everyone of us is different and understanding what works for you is key in any type of lifestyle you choose.  

I thought today I would address my top 3 most asked questions about eating raw.

Q. Don't you feel hungry during a cleanse or eating raw?
A. Plain and simple the answer is no.  I think a lot of people associate cleanses with not eating at all and just consuming large amounts of liquids.  The 3 day cleanses that I do every season consist of eating clean.  Lots of fruits and vegetables throughout the day in smoothies, in salads, and in juices.  Handful of nuts and seeds (pumpkin seeds, sunflower seeds and walnuts in particular are my favourites) throughout the day as well or when needed.  I eat till I'm satisfied and if I am planning to be very active on a particular day then I take fruit, nuts and seeds with me to satisfy my energy needs.

Q. Where are you getting your proteins from?
A.  Leafy greens such as kale and spinach are rich protein sources, I do eat a lot of both.  Other veggies high on the protein scale are beets, broccoli sprouts, as well as nuts and seeds.  Fruits such as avocados, dried apricots, dried figs are good too.  Hemp hearts, chia seeds, make their way into my day as well, which are great sources of protein and omega-3s. Quinoa, beans and lentils all good sources of protein as well.

More information on protein content can be found on the USDA website or at this link: http://www.nal.usda.gov/fnic/foodcomp/Data/SR17/wtrank/sr17a203.pdf

Q. Do you take a multivitamin?
A. I do take a multivitamin at times to ensure I am getting everything my body requires for good health.   Especially during the winter months.

Hope this information helps anyone who is considering adding more raw into their day!

Happy Monday everyone!

No Room in my Schedule Today!

Day 2 of the new year and my schedule is full.  No time to prepare food today and play in my raw food kitchen.  So a little organization last night makes an easier day today.

To make my day a little lighter I planned and prepped my meals last night except for breakfast. All that is left to do throughout the day today is to open my refrigerator, or my lunch bag and grab my meal

Keeping it simple and yummy today with my favourite fruit bowl for breakfast, large kale salad topped with lots of veggies and walnut pieces to go and a 50% raw dinner of a medley of fresh raw chopped vegetables with couscous dressed with olive oil and lemon juice.

Keeping snacks very simple, nuts, seeds, and dried fruit!

Have a raw-some day everyone!

January 1, 2013~ To New Beginnings

2013

A new beginning with renewed intentions to gain more energy, clarity, and vitality!

Cheers to a very healthy new year.

Happy New Year Everyone!

Fortunata
The Raw Food Yogini