Raw Hemp Milk
Makes 4 cups
1 cup hemp hearts (shelled hemp seeds)
4 cups filtered water
Blend, and store in the fridge for up to 5 days. Add to smoothies, pudding, desserts, soups, or cereal. High in protein, fiber, and Omega-3’s. Yum!
Category: Alkaline
Mason Jar Salads: Lunchin’ Munchin’ for Smart People
So I’m a little late to the party, but figured maybe some of you haven’t even gotten on the subway yet!? BuzzFeed posted these 18 great mason jar salads back in December, and not only are they pure genius, but they’re nice to look at, easy to make, store, and transport, and they are all about Operation: Fit Into Last Summer’s Clothes.
But what I love more than any of those things is that you can make your week’s worth of lunches in about TWENTY minutes! What’s 20 minutes? That’s about how long I spend trying to figure out why I just walked into the dining room. I could be making salads!
So, what you do:
It’s Sunday. Line up five 24-ounce mason jars, grab a bunch of ingredients, a cutting board and a knife, and get all assembly line-up in the kitchen. Everybody clear OUT! The salad belt has been turned on. Stuff your jars in this order:
Start with Dressing: Either something bottled (like TJ’s Light Champagne Vinaigrette) or 2 T rice vinegar plus 1 T olive oil plus 1/2 tsp salt.
Next, fill with Protein: Tofu cubes, beans, tempeh cubes, hemp hearts, chia seeds, and shelled edamame beans are some of my favorites. They’ll marinate in the dressing. Genius again!
Next up, Chunky Veggies and/or Grains: These are ones that can afford to get a little juicy with dressing: Cucumbers, tomatoes, peppers, carrots, mushrooms, jicama (is that a veggie?), corn… and quinoa, wild rice, pasta, roasted potatoes…
And Finally: Greens and herbs. Spinach, kale, mesclun, basil, dill, cilantro…
Optional Salad Toppers: Croutons, cranberries, sunflower seeds, those Asian noodle thingies. Not necessary, but oh so good.
Stick those 5 pieces of gloriousness in the fridge and take one each day for lunch (or have for dinner if that’s where healthy food prep time is at a minimum). Either shake it while IN the jar, or if it’s too jam-packed, empty the contents into a bowl and toss to coat dressing. No more excuses people!
What’s YOUR favorite salad stack?
Where’s that blender?!? 7-Day Detox Starts Monday!
Are you ready to tell 2015 who’s boss? Ready to get green fuel from your head down to your to-ee-oes? Join the masses on Monday, January 5th in a 7-day race to declutter your intestinal closet and refuel your engine. Check out my 7-Day Detox Page for detox prep info and the detox guidelines, along with a day-by-day meal plan (yes, you can veer off the plan as long as you stay within the guidelines).
Spend the next couple days chowing down on veggie meals as you phase out caffeine, alcohol, sugar, gluten, dairy, eggs, and meat, and stock up on detox essentials:
Plantfusion Protein Powder
Kale (Organic)
Cucumbers (Organic)
Celery (Organic)
Carrots
Spinach (Organic)
Onions
Garlic
Bell Peppers (Organic)
Lemons
Apples (Organic)
Frozen Berries (Organic)
Bananas
Beans/Lentils
Quinoa
Corn tortillas (Organic)
Hummus
Tempeh
Raw nuts/seeds
Nut/seed butters
Rice crackers/rice cakes
See you on Monday! Chowder!
XO Jen
Detox Day 7: Top 13 Detox Foods
Can you believe it’s the last day? What a super journey this has been! Now that you’re accustomed to inhaling so many of nature’s powerfoods (raw nuts, berries, quinoa, broccoli, kale, spinach, beans, lentils…), I thought a quick list of my top favorite 13 detoxing foods along with their top reasons why they’re so awesome would be a cool graduation gift. Try to incorporate at least FIVE of these every day from now on, and you’ll continue to feel like you have wings.
Wheatgrass Juice from mekonfarm.com
1. ALMONDS: Help remove impurities from your intestinal tract. Almond milk is a great dairy alternative to cow’s milk.
2. APPLES: Contain glucaric acid which helps your body get rid of estrogen-like chemicals and heavy metals.
3. AVOCADOS: Rich in healthy monounsaturated fat which doesn’t upset the proper balance of Omega-3’s to Omega-6’s. Contain glutathione which blocks 30 different carcinogens and helps the liver detoxify synthetic chemicals.
4. BEETS: Contain the compound betaine which lowers levels of several inflammatory markers and protects against liver damage. Also contain antioxidant betacyanin, which helps liver detoxify chemicals.
5. BLUEBERRIES: Super-rich in antioxidants including anthocyanins which stop free radical damage (free radical damage can lead to wrinkles and cancer tumor growth). Enhance glutathione production (see AVOCADOS).
6. CABBAGE: Cleanses the digestive tract and contains powerful cancer-purging isothiocyanates. Eat raw in juices or salads as heat destroys isothiocyanates. Fermented cabbage (kim chi) is rich in natural probiotics.
7. GARLIC: Contains allicin which fights off harmful bacteria. Increases production of glutathione (see AVOCADOS). Garlic also cleanses the arteries, lowers high blood pressure, and cleanses mucous buildup in the lungs and sinuses.
8. GINGER: Eases nausea and digestion, but also promotes detoxification by speeding the movement of food through the intestines.
9. KALE: Rich in tons of anti-cancer compounds and flavonoids which reduce chronic inflammation and oxidative stress, but also contains a compound that jumpstarts the liver’s production of cleansing enzymes.
10. LEMONS: Super liver detoxifier and very alkalinizing: help restore the alkaline-acid balance of the body. Add 1/4 lemon to a glass of water every morning.
11. PARSLEY: Rich source of chlorophyll, a natural detoxifier. Raises glutathione levels (see AVOCADOS). Contains the volatile oil eugenol which is a strong anti-inflammatory and anti-arthritic agent.
12. SEAWEED: Binds to heavy metals and radioactive waste (from medical tests and food grown in contaminated soil) for elimination. Rich source of iodine which is essential for thyroid hormone production and your body’s metabolism.
13. WHEATGRASS: Potent detoxifier, and richest edible source of chlorophyll which rebuilds bloodstream, nourishes tissues, and purifies the liver. High in oxygen which helps brain and body function at optimal levels (a pregnancy must!). Grow and grind your own, or buy as frozen cubes or powder, and add to juices or smoothies.
Good thing you’re going grocery shopping today! Thank you thank you for joining all of us on this better-you health trip. You are all shining green stars! xoxo
Raw Food 3-Day Starts Tomorrow!
Image by: Manitoba Harvest
A totally raw diet has been on my to-do list for a super long time. While I eat lots and lots of raw foods every day — sometimes 75% of what I eat is raw — I’ve never gone completely 100%. Actually, after looking at this raw meal plan, I know why I’ve waited so long! But, you can do anything for 3 days, right? This time around, I’m not going to do anything fancy or extreme. No sprouting or specialized products beyond hemp hearts for making raw hemp milk, and no specialized equipment beyond my juicer, Vitamix blender, and oven to act as a dehydrator running at 115 degrees. I *am* going to try and replicate those pricey kale chips that are coated with “cheesy” raw cashews. Keep an eye out for that final product. So, here goes: Starting tomorrow! With me?
Breakfast: I plan to start the day with herbal tea and a hearty Green Smoothie containing fruits (banana, berries), veggies (greens), raw almond butter (newly found at Trader Joe’s), and raw hemp milk (see recipe below). I’ll continue my philosophy that a healthy high-calorie breakfast will bring you nothing but glory throughout the day. Many raw foodists eat an entire watermelon and 15 bananas for breakfast. That sounds dreadful. Other ideas that sound way better (to me at least…):
- Larabar + Banana for on-the-go days
- Raw Breakfast Muesli
- Chia Pudding: omit cocoa and use raw hemp milk
- Raw Chocolate Banana Smoothie
- Instead of coffee, try this Raw Chai
- Raw nuts and Green juice (greens, celery, lemon, green apple). See video here.
Snacks: I plan to chow on raw nuts, fruit, veggies, and my Pulp Crax dipped in raw hummus or spread with mashed avocado. Perhaps some dried fruit or a Larabar.
Lunch: Large fresh veggie salad topped with raw seeds, cold-pressed olive oil (raw foodists like this brand, although I’ll probably stick with the cold-pressed one in my pantry for this 3-day experiment), a teeny tiny bit of apple cider vinegar (can’t find any other easy-to-find vinegars that are raw), and sea salt.
Dinner: Raw soup, warmed up with the spin of the Vitamix. Check out all these raw soup recipes. The Carrot Ginger and Cream of Mushroom look especially tasty. Or, I may go for Skinny Dish’s very own Gazpacho a la Shepherd Street using apple cider vinegar instead of red wine vinegar, omitting the croutons, and doubling up on the avocado. Plus, some raw almonds on the side or crumbled on top.
Dessert: 1 or 2 dates stuffed with raw almond butter. Divine! I tried this recipe for Raw Cookie Dough SHAPE Magazine a while back using raw agave instead of honey & maple syrup. It totally rocked!
Night-time Snack: I have one of these every night, and I can’t imagine that that urge is going to go away with the powers of a raw diet, although I’m totally open to being surprised. I will *plan* on having some fruit and a mini “trail mix” of dried fruit and raw nuts along with my herbal tea.
Doesn’t sound too bad, right? Raw diets claim to give you more energy, better clarity, greater euphoria, better sleep, and even better sex.
For today, happy green foods and St. Patrick’s Day! I’ll see you tomorrow for more green and more raw 🙂
Raw Hemp Milk
1 cup raw hemp hearts
4 cups chilled water
Blend for 30-60 second until milky white and smooth. Store in fridge for up to 7 days. Makes 4 cups.
Detox Day 7: More Superfoods
Can you believe it’s the last day FINALLY? What a super journey this has been! Now that you’ve graduated from inhaling so many of nature’s powerfoods (berries, quinoa, broccoli, kale, spinach, beans, lentils…), I thought this would be a good opportunity to introduce the next class of the not-so-common ones so you can consider taking your newly found health one step further. What you’re already eating/not eating is HUGE, and these extras might just help you be even MORE superpowered!
Blue Green Algae: Superstar immune-booster. Basically flavorless and comes in powders, flakes, or frozen. Can be tossed into smoothies without changing the flavor. The TJ’s Very Green Dietary Supplement contains spirulina, a popular blue green algae. But, lots of folks swear by E3 Live.
Chia Seeds: Loaded with antioxidants, essential fatty acids (more than salmon), protein, and fiber, these little guys help keep you energized and help reduce unhealthy cravings. They are easy to digest and don’t need to be ground like flax seeds. Add them to breakfast cereals, muffins, cookies, smoothies, pancakes, anything really! Find my recipes for Chia Blondies and a Chia Colada here.
Maca Root Powder: Helps to balance hormones and battle stress by strengthening the adrenal gland. Has proven helpful in treating fertility, poor libido, and menopause. Can be added to oatmeal, smoothies, or rice dishes.
Raw Cacao: Helps elevate mind and mood, and is skyhigh in antioxidants. It contains theobromine which promotes alertness without the side-effects of caffeine. Add it to smoothies, or use it in baking or for puddings. Find it at your local health food store or check it out online as seen here.
Congrats on all you’ve learned, changed, and become this week. Cheers to energizing food and living life to its fullest! I’d love to hear how you benefited from these 7 days–please share! XOXO
Detox Day 6: Thinking About Days 8, 9, & 10….
Mmm! A half-plate of veggies
Happy Day 6! What’s the latest? Still feeling good? Sleeping well and feeling energized? Now is a perfect time to start thinking about what happens the day after tomorrow. Will you go back to your pre-Detox eating? A modified version? Take today and tomorrow and make a plan for what you’d like to do long-term. Here are some popular, healthy, and realistic post-Detox modifications to consider:
1. Go back to drinking the morning cup of coffee you missed, but with vanilla almond milk instead of cream and sugar. Try this creamy, dairy-free concoction. Or, enjoy green, white, or black tea as your morning caffeinated beverage.
2. Continue eating the level of fruits and veggies with a giant heaping of cooked veggies at either lunch or dinner, and a giant serving of raw veggies at the other meal. Shoot for HALF your plate being veggies (either raw or cooked) at mealtime.
3. Continue with shakes or smoothies in the morning, but add a protein powder such as this hemp seed one from Trader Joe’s or Planet Fusion’s Vanilla Plant Fusion. High in protein, fiber, and essential amino acids, and makes your morning drink more filling.
4. Add a more substantial morning meal such as gluten-free oatmeal (Trader Joe’s has amazing gluten-free oats that seem exactly like traditional rolled oats) with a handful of dried cranberries for sweetness, raw cashews, cinnamon, and cooled down with a dash of unsweetened non-dairy milk. Or heat up a cup of cooked quinoa from the previous night’s dinner with dried fruit, nuts, cinnamon, and non-dairy milk.
5. Enjoy a raw food bar in the afternoon to satisfy your sweet tooth–they’re easy to keep on hand, easily survive life in the bottom of bags, and can be stepped on without changing shape. Examples: Larabar, Pure Energy, and KIND. These can all be found in any old grocery store, TJ’s, or Whole Foods.
6. Continue with the Detox as your constant (developing your own menus using the guidelines), and veer from the Detox for special weekend days, when you go out to eat (trying your best to keep with the guidelines, but allowing yourself those treats you may have been missing), have potlucks, or attend parties.
7. Do the Detox 1-2 days per week or 7 days a month, and a modified version on the other days.
What else will you do to carry on the healthy changes you made once the Detox is done? Hopefully you’ll all continue drinking all those energizing fluids!
Enjoy this day and the new, healthy you! XOXO
Detox Day 5: Alkaline is Super Fine
Tahini Dressing for Veggies, in SKINNY DISH!
Woohoo to Day 5! Can you see the bread at the end of the tunnel? You’re so close!
Since it’s so so so important, here’s a recycled post on alkalinity from last year’s detox. pHabulous!:
You may or may not have caught the acid/alkaline breeze info in the Detox wind. Well, here it is again: Our blood and tissues love to be at a pH (measure of acidity/alkalinity) of about 7.35-7.45, which is slightly basic/alkaline. This is where your immune system is an immediate bad-guy destroyer and your overall health is sky high. As you loved learning in high school chemistry, the pH scale ranges from 0 to 14 with 0 to 6.9 being acidic, 7 being neutral, and 7.1 to 14 being basic (alkaline).
Contrary to what you may think, foods that are more acidic do not make your blood and tissues more acidic. In fact, it’s quite the opposite. Oranges, tomatoes = acidic. But shocker, they make your blood and tissues more alkaline. As you could have guessed, pretty much all veggies, fruits, dark leafies, unprocessed grains, and other healthy foods help to make your blood and tissues more alkaline, while meats, dairy, eggs, sugary goods, highly processed foods, coffee and alcohol make your blood and tissues more acidic. One reason loading up on healthy fluids, fruits, and veggies, and avoiding all the other foods is so good at helping you detox, is because you’re working the alkalinity. For more on pH, check here and here and here.
Now for some extra credit: Want to check your very own pH? Using your SECOND urine of the day, pee on one of these test strips (or ones similar). Is the Detox working? Hurrrahh!
You never thought this would be so much fun! Keep truckin’ and Happy Weekend! XOXO
Delish & Healthy-ish With Jen Reilly, RD 