Eating Raw Food to Help with Arthritis by Valerie Johnston 

The raw diet is more than just a fad as people try to get healthier in the fast food world. In fact, it has real benefits for addressing real conditions, including severe arthritis. The raw food diet tends to be high in the nutrients that can help alleviate arthritis-related joint pain, meaning that the raw food diet can be a real solution to a condition that troubles millions of people.

Getting Started with the Raw Food Diet.

The raw food diet might seem a bit scary at first. The title of the diet indicates that no food should be prepared at heat above 116 degrees, as purists believe that cooking the food takes away some of the nutrients that make the raw food diet so valuable. In addition food should not be processed, although certain processed foods are generally accepted as parts of the raw food diet, included dehydrated legumes and sprouted grains.

When you start with the raw food diet, you should expect to encounter a few issues at first. The diet is significantly different from the conventional diet, so you can expect to feel a bit of discomfort in the early weeks of the diet. To help yourself out, try to make clear notes of how much joint pain you are experiencing so that you can keep track of improvements over time. Other than that, you should treat the raw food diet like you would your normal diet. Don’t eat foods you don’t like, but do try to balance your diet with a variety of fruits, vegetables, and other ingredients. Also, make sure to pick up a blender and dehydrator to be fully equipped for preparing your food.

Foods to Eat and Foods to Avoid.

Even limited by the constraints of this diet, there are plenty of meal options out there. But, for addressing symptoms of arthritis, there are certain foods that are especially effective and certain foods that will be counterproductive.

Fiber is one of the most important nutrients to consume in addressing the effects of arthritis. Fiber works to reduce the toxic chemicals that build up in the joints, thereby decreasing the amount of joint pain that the individual experiences. Raw vegetables tend to be very high in fiber, making the raw food diet a great way to get more fiber. In addition, certain raw foods (like garlic and asparagus) contain sulfur, which can help to repair tissue cells in the joints and bones. In general, foods that are high in vitamin C, vitamin A, and zinc are particularly effective for people that are dealing with arthritis, as antioxidants can help reverse damage to the cells that is caused by arthritis.

On the other hand, certain raw foods are ineffective for those working to address the effects of arthritis. Potatoes, eggplant, and certain other foods have high amounts of solanine, which can increase inflammation in the joints.

Cautionary Tales

As with all diets, it’s important for you to keep a balanced diet in mind. Raw foods can provide a lot of benefits, but you likely won’t pick foods that meet all of your dietary needs naturally.

There are a few nutrients that are commonly insufficient as part of a raw food diet.

Calcium, for example, is present in certain vegetables, like broccoli, but the amount of calcium you get from a raw food diet may be insufficient, leading to bone problems. In addition, vitamin B-12 is commonly low in raw food diets, and deficiencies of this nutrient can cause increased pain from arthritis. Protein is also an issue, although each of these nutrients can be added to the diet using supplements and the proper distribution of foods.

Valerie Johnston is a health and fitness writer located in East Texas. With ambitions of one day running a marathon,  writing for Healthline.com ensures she keeps up-to-date on all of the latest health and fitness news.

For a limited time only Blythe will be offering RAW FOOD and GLUTEN FREE COOKING CLASSES in Los Angeles.
You will learn the staples for an easy, tasty and energizing diet for you and your family.

TIME: 60 minute class at a cooking school in the West Hollywood area ~ semi private
COST: $160
Organic food, recipe booklet and semi~private coaching included.
CONTACT: email info@blytheRaw.com if you are interested in scheduling a class.

This offer is for a limited time only, book your class now:)
#Eathealthy friends! We love you.

By: Lily Grayston  

If you’ve been a raw foodie or vegan for any length of time then your glowing skin and shiny hair are probably all the evidence you need of the inexorable link between healthy eating, and beauty. But if you’re new to the raw food scene, you may find yourself having to defend yourself against allegations that raw foodism and veganism generate a gaunt, haggard look. Likewise, you may be an athlete who has always been attracted to the raw food diet, but perhaps your fear of losing the lovely, muscular frame you have worked so hard to achieve, has been stopping you from taking the next step.

Muscle Matters: Why We Need to Build it

Most of us wouldn’t mind losing a couple of pounds of fat, yet when it comes to muscle, growth, rather than loss, is key to looking young and feeling strong. The benefits of building muscle go beyond skin deep. Muscle protects your joints and bones, raises your metabolism, and even increases your lifespan.

The medical term for the decreased in muscle mass is sarcopenia, a condition that leads to impaired mobility, falls, fractures and higher mortality rates.  Sarcopenia also interferes with the proper mitochondrial functioning of your cells; mitochondria are the cells’ energy generators; without them, the body cannot repair cell damage or rid itself of toxins.

When we say ‘build muscle’, we aren’t necessarily talking about bulking up; we simply mean building and maintaining a healthy muscle mass that will support your bones and joints.

Protein Power to the Max

One of the main (and unfounded) criticisms of raw food and vegan diets is that they fail to provide adequate protein intakes. The truth is quite the contrary; there are a myriad of excellent vegan protein sources. Moreover, quality is more relevant than quantity. Raw foodies and vegans who take the time to source quality organic produce will require about half the amount of protein a meat eater needs.

Raw food expert and body builder, Peter Ragnar (author of the book, How to Build Muscle on a Raw Food Diet) says that standard bodybuilding literature sets required levels of daily protein intake too high (at one to two grams of protein per pound of body weight); he recommends a daily intake of around 4o to 50 grams for women, and 50 to 60 grams a day for men (this amount can increase to a whopping 200 grams if your aim is to put on a pound of muscle every couple of weeks).

Excellent vegan proteins sources include nuts and seeds, soybean products, sprouted seeds, whole grains, beans and legumes and spirulina – by weight, spirulina comprises 60 to 70 per cent protein! It also contains all the essential amino acids your body needs to grow muscle.

Amazing Amino Acids

Amino acids are the building blocks of protein, and the body’s ability to assimilate them increases through exercise. Raw food bodybuilders usually take amino acids like arginine, ornithine and alpha-ketoglutarate one hour before they work out and one hour before going to sleep, to increase muscle growth. Ragnar recommends consuming them for 12 weeks then resting for six.

Nitrogen Balance: Aiming for Equilibrium

Nitrogen is another vital pillar when it comes to strengthening and growing muscles; it is one of the key elements of amino acids. To achieve a positive nitrogen balance, adequate protein intake is vital.

Heavenly Hormones

Testosterone, a hormone produced by both men and women, is one of the main muscle stimulators. Its production can be increased naturally by consuming foods that boost healthy cholesterol (HDL). These include wild salmon and other fatty fish, as well as berries and dark, raw chocolate.

Another vital ingredient of muscle generation is Growth Hormone (GH), which increases protein synthesis, promotes fat burning and protects against muscle breakdown and loss.

Growth Hormone also leads to the release of Insulin-like Growth Factor (known as IGF-1), which increases muscle size, strength and efficiency; so much so that it is thought to be the key factor in muscle growth.

To stimulate IGF-1 production, insulin and GH levels must be high at the same time. It is therefore best to consume a meal that is both high in carbohydrates and protein around 45 minutes after a tough workout. At this time, your GH levels are high so by raising your insulin levels as well, IGF-1 production will be stimulated. Potassium (found in beets, broccoli, kale, olives, spinach and many more raw foods) is likewise key to keeping GH and IGF-1 levels up.

One hormone to avoided is cortisol (since it breaks down muscle). Make sure to get at least eight hours’ sleep, keep workouts to between 30 and 45 minutes, don’t train for over two days in a row, avoid extreme diets and stressful situations, and ensure your diet is rich in micro- and macro-nutrients.

Don’t Get Worked Up, Work Out

The importance of regular exercise (and a proper strength training routine) can’t be stressed enough. All the protein consumption in the world won’t build muscle on its own; muscles need to be stressed in order to stimulate the generation of new tissue. Examples of strong sportsmen and women who follow vegan and/or raw food diets abound; some have bigger arms than the typical meat-eating bodybuilder; others sport a leaner look. It is somewhat strange to hear women occasionally express worry about starting a weights routine, fearing they will develop a bulky frame. Muscle is actually extremely hard to put on consistently, especially for women. To really bulk up, serious bodybuilders work on ‘strenuous overload’, which involves increasing the weight lifted until six-to-ten repetitions of a set become difficult to complete. They also aim to stress out the largest number of muscles at the same time, through exercises like squats, parallel bar dips, and rows. To facilitate muscle growth during your workout, make sure to eat a handful of dried fruit around half and hour before your workout, washed down with a delicious glass of freshly squeezed juice.

Crazy about Calcium

Organic calcium sources keep muscles from cramping and enables them to contract, a vital part of the building process. Make sure to stock up your pantry with kelp, wild greens, unrefined grains, nuts and seed, broccoli and avocados.

Raw Foods + Essential Oils: A Marriage Made in Heaven

by Lily Grayston

Raw is Best

A little less than two years ago, the enlightening documentary, Forks Over Knives, brought home an important truth to many homemakers around the world who were striving to provide healthy, nurturing food for their families: the inexorable link between degenerative disease and animal-based, dairy, and processed foods. Cardiovascular conditions, diabetes, obesity and cancer are the high price paid by millions of people around the world for a lifestyle that is often based on a scarcity of time, poor nutritional education, or a fear of changing the way food is approached and enjoyed.

Raw foods have slowly but surely gained a loyal following among those who seek to get back to basics, with health and beauty gurus alike espousing the link between a nutritious raw diet and increased energy levels, beautiful skin and freedom from common health issues such as allergies, inflammation and problem skin. As the movement gains in momentum, a host of illuminating books and recipe sites are revealing that ‘raw’ most definitely does not mean ‘boring’. Purveying everything from refreshing wheat grass smoothies to gratifying goji berry shakes and vitamin-rich raw vegetable soups, those propelling the raw food movement are proving to be some one of the most dynamic, creative and forward-thinking people in the food business.

Essential Oils: Good Enough to Eat

If you are new to raw food and you are slowly but surely building up a recipe base, you might consider incorporating essential oils into some of your favorite dishes. Edible essential oils, including bergamot, orange, peppermint, lemon, thyme, rosemary, basil etc., can add wonderful aromas and flavors, as well as impart significant health benefits, to both sweet and savory fare.

Make sure you consume only authentic therapeutic-grade oils; these can be distinguished from the much cheaper varieties, which are available at most commercial outlets and are often sold in clear plastic or glass recipients. Therapeutic-grade essential oils, sourced from plants, flowers and bark, are always sold in amber or cobalt blue dark glass, to stop the sunlight from diminishing their therapeutic and aromatic properties.

The manufacturing process is likewise key; therapeutic grade essential oils are distilled in stainless steel recipients, using low pressure and low temperatures. Neither the plants nor the extracted oil should be tainted by chemicals, pesticides or harmful metals. The oils should boast a high phytochemical content, to ensure they bestow users with maximum therapeutic benefits.

A Matter of Frequency

What makes essential oils such a powerful ally for raw foods? Some researchers say it has something to do with their electromagnetic vibrational frequency. If the average healthy adult has a frequency of between 62 and 68MHz, the frequency of essential oils ranges from as low as 52MHz (that of basil essential oil) to as high as 320MHz (that of rose oil). When we apply essential oils with higher frequencies than our own, our own energy levels are raised and an environment is created in which viruses, bacteria, fungi and disease are unable to thrive.

Essential oils can be used in a variety of ways; they can be diffused into the atmosphere, directly inhaled or massaged onto the skin. They are used to treat a plethora of conditions, from burns and cuts (lavender oil is a centuries-old remedy) to chest coughs (eucalyptus and frankincense are favored), gum problems (clove oil does wonders for conditions like gingivitis) and acid reflux (a few drops of peppermint and lemon oil in a glass of water significantly relieves discomfort). The best essential oil brands also offer blends comprising a number of different oils, targeted at issues such as restlessness, colic in babies, digestive problems and headaches.

Essential oils can make your home smell as delicious as a five-star spa, if placed into a diffuser. Floral blends (such as bergamot, ylang ylang, geranium, rosewood, lemon, jasmin, chamomile, palmarosa and rose) impart an instant sense of tranquility and peace. If you have little ones in the family, we guarantee they will soon be fighting for pole position near the diffuser, watching the cool mist rise into the atmosphere as part of a spectacular light show (the savviest diffusers are highly contemporary in design and boast features such as colored light displays that change in hue every few seconds). If you opt for a diffuser, make sure to shop around carefully. The machine should have an optimal frequency of around 2,400,000 cycles per second, to guarantee it is capable of transforming the oils into a microscopic mist which is easily inhaled, and which stimulates the efficient transportation of oxygen into cells.

Raw Foods + Essential Oils = Guilt-Free Deliciousness

If you’re become as passionate about using essential oils as you are about preparing raw food, you might want to combine these two passions and dazzle your family with delectable dishes that are as visually appealing as they are tasty and healthy. In this article we’ll be offering recipes for two definite crowd pleasers which are packed in anti-oxidant goodness: raw chocolate, and blueberry ice-cream. Raw chocolate, a food boasting one of the highest cancer fighting levels in its unprocessed bean form, is a particularly popular and quick treat for the whole family to make together. If you have kids, raise the fun factor by using colorful silicone molds that follow a certain theme, such as marine (think chocolate fish, mermaids and octopi!), boys’ themes (cars, truck and fire engine molds spring to mind), girls’ themes (think Hello Kitty and Disney characters), etc. For the ice-cream, invest in colorful kids’ bowls and vintage crockery, so cool they will make your little Alice feel like she’s at Tim Burton’s Mad Hatter tea party! The time spent with your loved ones while you’re stirring, mixing and shaping can be maximized if you take the time to enlighten them on amazing facts and statistics they never knew about raw food and essential oils. Let them know that they are not only preparing something very delicious; they are also working to restore balance to their little bodies!

Essentially Raw Chocolate:

Estimated preparation time: 30 minutes

Serves: 2

Ingredients:

4 tablespoons cocoa butter

1/3 cup sifted raw cocoa powder

2 tablespoons cocoa liquor

1 tablespoon vanilla powder

4 tablespoons Agave syrup

One to two drops of the edible therapeutic-grade essential oil of your choice (we recommend grapefruit, bergamot or mandarin)

A pinch of salt

Preparation:

Grate a slice of cocoa butter that is about 2 inches thick (enough to make 4 tablespoons when melted) into a bowl. Melt it slowly in a double boiler. Set aside. Melt the cocoa liquor separately, also in a double boiler. Mix the cocoa butter and liquor in a bowl, adding the agave syrup and mixing until the mixture is smooth. Add the sifted raw cocoa powder, salt and vanilla powder and mix once again. Add your chosen essential oil. Mix patiently until the mixture looks glossy. Pour into small molds (do not overfill) and pop into the fridge. The chocolate should take as little as 10 to 15 minutes to harden. Remove from the mold, serve and get ready for the onslaught of compliments! The next time you make this, get creative and add as many of your favorite healthy ingredients as you like (including nuts and raisins). Another nice idea is simply to dip strawberries into the chocolate mixture and refrigerate for a few minutes (these go like hotcakes at dinner parties and soirees).

Essentially Raw Blueberry Ice-Cream

Cooking Time: 10 minutes

Serves: 2

Ingredients:

2 cups full fat coconut milk

1 cup blueberries

½ cup honey

2 drops mandarin oil

1 tablespoon lecithin granules

3 tablespoons dried strawberries (optional)

Preparation:

Refrigerate the coconut milk in a glass recipient for three to four hours. Place in a blender with the blueberries, honey, and oil. Blend until smooth. Refrigerate for another three to four hours and process in an ice-cream machine as the machine’s instructions indicate. Half-way through the process, add the dried strawberries. Make sure you don’t add them too early or the machine will shred them into tiny pieces.

Here are a few quick and easy healthy holiday favorites. You’ll notice I use the same two ingredients for the sauce or dressing in several dishes. This is because; 1) I don’t want you to have to buy 6 new things, just two, and 2) because they are so nutritious!

Cauliflower Holiday Sparkle Salad

Prep time: 5 min.

Servings: 6

Ingredients

1 head cauilflower

6 asparagus spears

1 red bell pepper

Half bundle cilantro, (I realize bundles are different sizes, but you get the gist)

1/3 cup cold pressed organic sesame oil

2 Tbsp tamari or coconut aminos

Simply wash and cut up cauliflower. Put cauliflower in food processor with the chop tool. Puree for a few seconds until finely chopped. Remove chop tool and replace with slice tool. Julianne red pepper for smaller pieces. Slice asparagus, red bell pepper and cilantro through the food processor on top of cauliflower. Scoop out vegetable mixture into large serving bowl. Pour sesame oil and tamari, (or coconut aminos) atop veggies and stir together.  This is so easy, beautiful and delicious.

Rosemary Maple Sweet Potatoes 

Prep time: 5 min

Cook time: 90 minutes

Servings: 6

Ingredients

5 narrow sweet potatoes

1 orange

3 Tbsp maple syrup

2 sprigs rosemary

1/8 cup water

pinch sea salt & black pepper

Preheat oven at 400F. Cube sweet potatoes and place in 9×13 baking dish. Pour water in baking dish, enough to cover the bottom about 1/8 inch. Cut orange in half and squeeze juice into baking dish and stir the potatoes in it. I bake the remaining orange peels in the dish. Stir in maple syrup, rosemary, sea salt and black pepper. Bake on 400 for 90 minutes.  Remove from oven, stir and serve. Delish, and so brightly colored!  You know I love color.

The Royal Dish 

Prep time: 3  minutes

Cook time: 10 minutes

Servings: 4

Ingredients:

1/2 head red cabbage, chopped

1/3 cup cold pressed sesame oil

3 Tbsp tamari or coconut aminos

1/2 cup raw pumpkin seeds

1/3 cup water.

Simply chop red cabbage and place in large saute pan with about 1/2 inch of water. Cover and bring water to boil, reduce heat and allow to simmer while covered for 7-10 minutes until cabbage is soft and shinny. Don’t over cook, and be careful not to allow the water to burn out before the cabbage is cooked. Once the cabbage is cooked, if any water remains in the pan, use the lid to drain the remaining water. Pour the sesame oil and tamari over the cabbage directly in the pan, stir in pumpkin seeds.

 Red Chard Salad 

1 bundle red chard, finely chopped

1/4 cup cold pressed sesame oil

2 Tbsp coconut aminos

Simply chop red chard, top with sesame oil and coconut aminos, toss and serve. A simple beautiful pleasure.

I am delighted to be doing a Google HOA (Hangout On Air) with my pal Shawna Coronado  Nov. 19th 4:30 pmPST on my Google + Events page 

Below are the #eathealthy recipes I will make. (gluten free vegan of course, but no one has to know about it). Hope you can join us on air.

Cranberry Orange Relish 
Yield: 4-6 servings

1 pint fresh organic cranberries
1 organic orange
1 fuju or green apple
2 Tbsp raw honey

Place all ingredients in food processor with chop tool, and pulse until well mixed but chunky. Serve chilled.

Fennel Orange Salad
Yield: 4-6 servings

2 fennel bulbs
5 baby bok choy
½ cup pumpkin seeds
1 orange, peeled and sliced

Dressing:
¼  cup cold pressed sesame oil
1 inch fresh ginger
1 Tbsp nama shoyu or tamari
juice from 1 orange

1 Scoop (2 Tbsp) Growing Naturals Original Rice or Pea Protein (optional)

In food processor, using the chop tool, combine the dressing ingredients. For the juice of one orange, simply slice the orange in half and squeeze juice into food processor.  Puree until well mixed.  leaving the dressing in the food processor, change the chop tool to the slice tool. Slice the fennel and boy choy. Pour out salad mixture and dressing into a large bowl and toss. Sprinkle pumpkin seeds and chopped orange slices.

Pumpkin Chocolate Chip Cake    
Prep time: 90 minutes
Cook time: 50 minutes
Small Bundt cake ~ Double recipe for regular size Bundt cake.

Ingredients
1 heaping cup fresh pumpkin (from small sugar pumpkin)
1 ¼ cup coconut sugar or maple sugar
1 cup flax meal (ground flax seeds)
1 cup brown rice flour
3 Tbsp apple sauce
2 tsp nutmeg
2 tsp ground clove
¼ tsp ground ginger
¼ tsp sea salt
2 tsp baking soda
¼ cup chocolate chips (organic vegan if you wish)

Fill large soup pot ¾ full with water. Wash and place whole sugar pumpkin in pot and boil for 1 hour. Make certain that a fork or knife can easily pierce the pumpkin before removing from hot water. Let pumpkin cool for at least 20 minutes. Sometimes I cook the pumpkin the day before and let it cool in the refrigerator overnight. Pumpkin will keep for a few days in the fridge.

Preheat oven at 400. Simply cut cooked pumpkin in half. Scoop out seeds very easily with a spoon. This recipe only calls for ½ of the pumpkin. Spoon the soft pumpkin into the mixer bowl. Discard the outside shell into the compost pot. {Put other half of pumpkin in covered dish in the fridge and use for soup or sauce or dice to a top salad.}

In mixing bowl, combine pumpkin, applesauce and coconut sugar or maple sugar on medium speed until well mixed.

In another medium bowl combine all dry ingredients: Flax meal, brown rice flour, spices, baking soda. Whisk together so everything is evenly distributed.

While mixer is on low, slowly add dry ingredients until dough is thoroughly mixed. Turn off mixer, and stir in chocolate chips. Grease small Bundt pan with coconut oil. Pour cake batter in and smooth out with spatula.

Bake on 400 for 50-60 minutes. Check with a toothpick to make sure it is done before removing from oven. Place plate on top of Bundt pan, flip plate and pan over. Bundt pan will easily slide off, leaving your beautiful pumpkin chocolate chip Bundt cake to cool on the plate.  Enjoy!

Recipes by Blythe Metz, Host of Blythe Raw Live on Hulu

Shawna Coronado’s Recipes Below.

ROASTED BEETS

5 or 6 Beets, cubed

3 Tablespoons crushed garlic

¼ cup butter

Salt and Pepper

Combine ingredients in a baking dish. Roast for one hour or until fork tender. Serve.

RAW BEET GREEN SALAD

Beet greens from beets used for previous recipe sliced thin

Kale, a large bunch, uncooked and torn into bite sized pieces

Swiss chard, a handful sized bunch, uncooked and torn into bite sized pieces

Mustard vinaigrette

Mix greens in bowl, add vianaigrette. Serve.

I love harvest Festival! I find pumpkins and squashes to be whimsical, and absolutely charming in every way. My husband and I go to Faulkner Farms harvest festival every year to make our selection.

Creating this pumpkin bundt cake was interesting. I must admit, when I create raw foods, I usually get it right the first time. However, creating this baked cake was a different story. I made it quite a few times. Good thing my mate loved every version, so nothing went to waste.  For one version, I made fresh almond flour in the food processor. That was tasty, but didn’t stick together properly.  The blend of flax meal and brown rice flour create the perfect moisture rich #eathealthy cake. The blend of clove, nutmeg and ginger is not only delicious, but works as powerful medicine in the body, combating seasonal cold and flu symptoms. You can eat cake!

Pumpkin Chocolate Chip Cake
Prep time: 90 minutes
Cook time: 50 minutes
Small bundt cake ~ Double recipe for regular size bundt cake.

Ingredients
1 heaping cup fresh pumpkin (from small sugar pumpkin)
1 ¼ cup coconut sugar or maple sugar
1 cup flax meal (ground flax seeds)
1 cup brown rice flour
3 Tbsp apple sauce
2 tsp nutmeg
2 tsp ground clove
¼ tsp ground ginger
¼ tsp sea salt
2 tsp baking soda
¼ cup chocolate chips (organic vegan if you wish)

*Fill large soup pot ¾ full with water. Wash and place whole sugar pumpkin in pot and boil for 1 hour. Make certain that a fork or knife can easily pierce the pumpkin before removing from hot water. Let pumpkin cool for at least 20  minutes. Sometimes I cook the pumpkin the day before and let it cool in the refrigerator overnight. Pumpkin will keep for a few days in the fridge.

*Preheat oven at 400. Simply cut cooked pumpkin in half. Scoop out seeds very easily with a spoon. This recipe only calls for ½ of the pumpkin. Spoon soft pumpkin into the mixing bowl. Discard the outside shell into the compost pot. {Put other half of pumpkin in covered dish in the fridge and use for soup or sauce or dice to top salad.}

*In mixing bowl, combine pumpkin, apple sauce and coconut or maple sugar on medium speed until well mixed.

*In another medium bowl combine all dry ingredients: Flax meal, brown rice flour, spices, baking soda. Whisk together so everything is evenly distributed.

*While mixer is on low, slowly add dry ingredients until dough is thoroughly mixed. Turn off mixer, and stir in chocolate chips. Grease small bundt pan with coconut oil. Pour cake batter in and smooth the top with spatula.

*Bake on 400 for 50 minutes. Check with a toothpick to make sure it is done before removing from oven. Place plate on top of bundt pan, flip plate and pan over. Bundt pan will easily slide off, leaving your beautiful pumpkin chocolate chip bundt cake to cool on the plate.  Enjoy!

Catch Blythe Raw Live on Hulu for more on Raw foods, Natural Beauty and Lifestyle.

Often preparing delicious #eathealthy meals is a matter of formula, not necessarily recipe.

Allow me to show you the formula for terrific soup making.

#1. All good soups start with an onion or leek: In large pot, add about 1 inch of water. Dice onion or leeks, or both, and sauté in water, sea salt and black pepper. I do not add oil. Option: slice or dice 2 large tomatoes to add in this step and/or 2 stalks celery. Sauté 12-15 minutes on medium heat.

#2 Add water and root vegetables: Add at least 5 cups water and your choice of 1 or 2 root vegetables. I use whatever I have on hand; beets, potatoes, carrots,  yams. Chop 2 1/2 cups root veggie of choice, add to soup. Bring to boil, then let simmer covered for 10 minutes.

#3 Add 1 cup grain of choice: Try grains that are new to you like red rice, buckwheat, quinoa, spelt, or stick with grand staples like brown rice, wild rice and barley. Some grains will absorb more water than others, so check on it after 15 minutes to see if you need to add water. Wild rice takes 45 minute to cook, where grains like quinoa only take 15 minutes. Just keep that in mind and make sure you have plenty of water in the pot. Add water after 25 minutes if needed for soup consistency.

#4 Add Herbs, fresh or dried: Here you can choose from an array of accent spices to flavor up your soup. I use different herbs depending on what vegetables and grain I’ve chosen. The herbs I always enjoy in certain combinations are: thyme, oregano, basil, garlic, rosemary, saffron, curry, celery seed, mustard seed, and black pepper. Typically I will add 3-5 sprigs of fresh herbs, or 1 1/2 Tbsp dried herbs.  Herbs are delicious medicine, so you can’t go wrong. Lets your intuition and aroma guide you. I add herbs when soup is almost complete because I think the nutrients stay more intact this way. I sometimes add herbs in step #1, but will add the majority in this step. Add sparingly if cooking with herbs is new to you. You can always add, but can’t subtract once herbs are in the soup.  Simply stir in herbs.

#5 Last step: Add green vegetables: Finely chop your choice of kale, collards greens, spinach, garlic greens, mustard greens, broccoli, brussels sprouts or any green you like.  Turn the stove top off and stir in the greens. We want the greens to be that bright beautiful green color. If greens are cooked for more than about 3 minutes, the green color turns into more of a brown. I find that simply stirring greens into the hot soup after burner has been turned off, wilts them to perfection.

That’s it. You’re ready to enjoy a winter stew that is satisfying in every way. Try a new combination every time, and maybe write down your favorites. Now you are creating your family’s staple #eathealthy recipes.

Enjoy!  Catch Blythe Raw Live on Hulu ~ I’m here to help you be your very best!

With love,

Blythe

Green juices provide stellar amounts of nutrients that build your blood and purify your entire system. They are a staple in any anti-aging diet and healthy lifestyle.

Here are some of my favorite green juice recipes to get you started. Feel free to add an inch or fresh ginger or turmeric root to any of these recipes for extra medicine:)

The Green Apple

• 2 green apples
• 3 cups spinach
• 3 sprigs fresh parsley
• 1 cucumber
• 2 carrots
• 1 quart water

Run all ingredients through juicer. Then, pour the water through the juicer. I always drink my juices diluted. This also makes it easier to clean the juicer. Enjoy! Drink this throughout the day

Green Times

• 4 leaves swiss or red chard
• 2 pears
• 2 kiwis (leave peel on)
• 1 cup grapes
• 1 quart water.

Run all ingredients through juicer. Then, pour the water through the juicer. Stir and enjoy!

Spinach Pineapple  

• 3 cups spinach
• 2 cups fresh pineapple
• 3 carrots
• 2 celery stalks
• 1 quart water

Run all ingredients through juicer. Then, pour the water through the juicer. Stir and enjoy!

Berry Green

• 3-4 leaves swiss chard
• 1 1/2 cups strawberries
• 1 cup blueberries
• 1 lemon, peeled
• 1 beet

Run all ingredients through juicer. Then, pour the water through the juicer. Stir and enjoy!

We have changed formats for the time being. Instead of a 1 hour live show, we will be filming 5 minute #EatHealthy, #NaturalBeauty, and #NaturalMedicine segments.

I hope this makes it even easier for you to interact with me and stay inspired and equipped with the recipes you need to shine!

The Winter’s Applesauce recipe below is one of those recipes I just have to pat myself on the back about. So easy,  tasty, and POWER packed with nutrients. It’s much quicker than cooked applesauce, takes less energy, and has far greater nutrition.

Mesquite powder has a molasses-like flavor with a slight hint of caramel. It’s high in minerals Lysine, Calcium, Magnesium, Potassium, Iron,  and Zinc, as well as dietary fiber.

Mesquite is highly effective in balancing blood sugar. It helps maintain a constant blood sugar level for a sustained period of time and has a glycemic index of 25.

Cloves boast extraordinary qualities. They will protect you through the winter with their strong anti-oxidant, anti-biotic, anti-fungal, and warming properties.

I like to include photos of the ingredients in nature so we can connect to the vast array of plants that nourish us. I just love that cloves are dried flower buds…and kind of phallic:)

The below article is a good one on the health benefits of clove if you want to read more.

Cloves have the distinction of having the highest antioxidant activity of any food!

Enjoy the below recipe! It just takes 5 minutes!

Winter’s Applesauce
Prep time: 3 min.
Serving size: 6 oz.
Yield: 2 servings

Ingredients
4 fuji apples
2 Tbsp Mesquite powder
1 tsp cloves (I prefer the glove, but you can use the clove powder).
1/2 lemon

Wash and cut the apples into quarters, or smaller. Place apples in food processor with chop tool, squeeze 1/2 lemon wedge over apple pieces. Add mesquite powder, and whole cloves to the food processor.  Puree For several minutes until applesauce is well blended and cloves broken down. This recipe can be made with ground cloves if you prefer. I like having little bursts of clove.

Enjoy!  For the kids,  half the clove amount if they don’t like it, or just omit the cloves.

With Light,

Blythe