buckwheat bread

For those of you on a candida gluten-free or sugar-free diet, this grain-free, sugar-free buckwheat bread is a lifesaver...much more bread-like bread than coconut bread and is sturdy enough for sandwiches. It's great toasted with the addition of avocado, scrambled eggs or some coconut oil. This bread can also easily be made either sweet or savory with the addition of stevia or garlic powder.

Buckwheat Bread Recipe:

1c buckwheat flour (I used Bob's Red Mill)

2 eggs of flax eggs (1T flax + 3T warm water = 1 flax egg)

1 tsp sea salt

1c of unsweetened coconut milk, other milk or water

3/4 tbsp baking soda

Mix all the ingredients together and spoon into a medium lined baking tin. Bake at 350º for 50 minutes. 

Enjoy! The only unfortunate thing about this sugar-free bread is that it very closely resembles a giant log of chocolate cake. :( Sorry about that.

Chocolate cake? Nope. It's Buckwheat Bread.

tahini cookies

If you or someone you know struggles with a full-body candida infection, you know how challenging eating can be. In order to starve the candida, which is fed by yeast and sugar, it's imperative that ALL sugar and carbs are totally cut out, at least temporarily until symptoms reduce. That means that, at least for a while, no chocolate, fruit, beets, carrots, dairy, nuts, potatoes, grains, squash, beans, corn...etc. We've been working on this with my husband and although it was overwhelming at first, now that we have most of the essentials for cooking and baking, I'm getting a little more confident. But obviously, when every single thing he's eating is green, the one thing he's craving more than anything is...COOKIES. Enter: stevia, an all-natural sweetener derived from a plant that is totally safe for a candida diet. 

Once we bought some stevia, I decided to get a little crazy and try to make cookies. Peanut butter cookies are one of Dave's favorites, but alas, he can't have peanut butter. I figured that tahini, which is made from ground sesame seeds and is candida-safe, would be close enough to pass in a fake cookie.

Tahini Cookies:

1/4 cup melted coconut oil
About 1 T. or 6 packets of stevia
2 eggs or flax eggs (1T. ground flax to 3T. warm water = 1 egg)
1/2 cup tahini (Here, you could use almond or peanut butter if you can have sugar)
1/2 cup coconut flour
1/2 buckwheat flour
1/4 tsp baking soda
1/4 tsp salt
About 1 cup of Almond or Coconut Milk (unsweetened)

Mix the first five ingredients - beat well. Mix the last four ingredients and add to the wet mixture. Blend together into a thick dough, adding coconut milk, as needed. Drop by spoonfuls onto a baking sheet, press flat with a fork and bake at 350º for about 8 minutes. Makes about 15 cookies. 

Dave was impressed. I thought they tasted a bit like "sugar-free peanut butter cookies," but I'm sure it's better than nothing when you're going through a candida cleanse. If anything, tahini is packed with protein, as is buckwheat flour, so they're filling and super-healthy! Make them for yourself or to impress your diabetic friends! :)

where do you get your protein!?

I am relatively new to veganism, exploring this helpful and healthful dietary option for my husband's chronic health issues. For those of you who are unfamiliar, veganism may be defined as the following:

"The practice of abstaining from the use of all animal products, particularly in diet. A vegan diet may include all whole grains, vegetables, fruit, legumes, nuts and seeds."

Before delving into veganism, I had heard plenty about the big vegan protein debate, but never thought it was still so prevalent today. Many meat-lovers are passionate about their beliefs on nutrition, but especially protein intake. I've seen the cartoons and jokes but didn't realize how widespread this misinformation is.

From a young age we are taught: meat has protein, cow's milk has calcium and oranges have Vitamin C. Period.
But does that mean those things are the best sources for those nutrients? Is that really the whole story? Few nutrients in our modern diet have been as misunderstood and misrepresented as protein. Historically, humans only ate small portions of meat and that only occurred once or twice a week. So where did humans got their protein back then? Whole grains, vegetables, fruit, legumes, nuts and seeds. In reality, meat is simply not the best protein source, protein is not the most important nutrient in our diet and a vegetarian/vegan diet can have more than enough protein to sustain a healthy lifestyle. If that just rocked your world, please read on....

Lets start with how much protein is really enough vs. how much you may be getting. Our protein needs do depend on our age, size and activity level, but the standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight (in pounds) by .37. This is the number of grams of protein that should be the daily minimum. So a person weighing 150 lbs. should eat about 55 grams of protein per day, a 200-pound person should get 74 grams and so on. With how much protein is available in a varied diet, it's not difficult to achieve the minimum amount of protein. 

Proven Facts About Meat & Protein:

1. Excess protein is very harmful. As with anything, too much of even a good thing can be very bad. Protein surplus can cause weight gain, severe dehydration, kidney and intestinal problems and is linked with shorter life expectancy, increased cancer and heart disease risk, widespread obesity and diabetes, osteoporosis, kidney stress and poor digestion.

"A diet in which protein makes up more than 30-35% of your caloric intake causes a buildup of toxic ketones. Ketogenic diets thrust the kidneys into overdrive." - Source

2. A varied vegan diet provides enough protein. A lot of misconception here can come from unhealthy or lackadaisical vegetarians/vegans who fill their diet with carbs. The key to any healthy diet is fresh variation.

"...In 1839 until the present day, we have virtually revered this nutrient [protein] and as a result have made sure that our more general thoughts about nutrition and health had to fit this paradigm. This was especially true when protein was considered--and still is considered by many--to be mostly found in animal-based foods. In the early years, protein meant meat and meat meant protein. Thus, much of the reverence for protein really was a reverence for meat." - Source

 "Soybeans, quinoa and spinach have higher quantities (and more complete quality) of essential amino acids when compared to meat." - Source 

3. Meat offers zero fiber, micronutrients or phytonutrients. This means that meat moves very slowly through the digestive system, taking about 4-7 days to exit the body, during which time it is essentially putrefying, building up and becoming toxic. All whole plant foods are rich in colon-cleansing fiber.

4. Animal foods force the digestive system to produce hydrochloric acid. HCL strips the body of calcium and is only necessary to break down meat; so vegans and vegetarians naturally produce less, therefore, allowing them to more readily absorb and retain calcium.

5. Animal protein is not superior to complete protein from more than one plant source – they give the same result in different ways. Again, the key here is variation.

"As long as you are eating from a variety of nutrient-rich foods, all ten amino acids will be present in your diet. Protein deficiency does not exist among vegan vegetarians; in fact tests continue to show they are healthier and live longer." - Source

"Animal protein is typically high in protein, but also saturated fat, phosphorus, sulfurous acids, uric acid and nitrogen." - Source

It's easy to assume that without meat, a vegan diet might be lacking in protein or other essential nutrients. But when it comes down to it, as long as you have enough variety, meat is actually what's lacking in protein and nutritional value.
 

Meat & Dairy V.S. Plant-Based Protein Sources:

Meat & Dairy Protein Sources v.s. Plant-based Protein Sources

Think of it this way: things like Pistachios, Almonds, Pine Nuts, Walnuts and Pumpkin seeds all have over 5 grams of protein per ounce. Brussels Sprouts, Lima Beans, Peas, Navy Beans, Black Beans, Spinach, Broccoli, Artichokes, Mushrooms and Potatoes all have over 4 grams per serving. So imagine just these few examples, combined 3 times per day with other vegetables that have 2-3 grams of protein, PLUS any other fruits, grains, nuts and pastas you may eat throughout the day and what do you get? Sufficient amounts of daily protein!

If you're not convinced or overwhelmed with facts yet, keep in mind that protein is (again) NOT the most important part of any diet. Basic principle of any diet should be variety, balance and moderation. The bottom line here is that meat does not contain any necessary nutrients that a diverse plant-based diet lacks. Humans can achieve healthy diets as vegans, herbivores or omnivores, but not carnivores.

Vegan Food Pyramid

With how much I've researched nutrition over the past few years, it's easy to forget that not everyone cares. Had Dave not been battling serious health issues, it's doubtful that we would have bothered to commit to a vegan diet. It's doubtful I would have thought as much about where and how I'm getting all my nutrients or how food is effecting my body and it's doubtful I would have written this post. "Where do you get your protein?" is an honest question I had asked myself before, so I never mind explaining it. What I DO mind is anyone having their healthy dietary choices scrutinized or criticized. 

Though I'd like to be, I am not a nutritionist and I don't claim to know what's best for everyone's health or diet. I also don't know if I/we will be vegan forever (especially with how much I love a good cheese.) If anything, I hope to help break the repetitious cycle of this question and assure everyone that, yes, I am getting enough protein. :)

Namaste!


Learn more about vegan/vegetarian protein sources here or info on other important vegan nutrients here.

raw food break-down

"The food you eat can be either 

the safest and most powerful form of medicine

or the slowest form of poison."

Ann Wigmore

I am most certainly not a raw food purist. (Very far from it!) I only recently began getting more serious about a raw vegan lifestyle for the benefit of my husband's various health issues. We've all probably heard people or organizations touting the benefits of going vegan, vegetarian, gluten-free, low-sodium or low-carb, but our culture has warped the word "diet" into meaning something temporary, inconvenient or restricting. 

Di•et (DIet): a special course of food to which one restricts oneself, either to lose weight or for medical reasons.

In my opinion, a diet shouldn't give off that vibe at all. If you're "on a diet" and feel restricted, hungry, moody or sick, then reconsider your motives and choices. Regardless of what you're eating, food should always provide energy and vitality; that's what it's for! Just as everyone's body is different, so are everyone's dietary needs. Wherever you are, practice non-judgement/harming. (Ahisma)

If you really pay attention to your own bodily functions, rhythms, mood, stability and energy level, it should be pretty obvious what types of food make you feel best. For instance, at a recent Fall Festival (and after a refreshing week's-worth of juicing and raw foods), Dave and I enjoyed a bit of what can only be described as "carnival-food." I won't deny that fresh homemade French Fries with neon-orange "cheese" didn't taste good, but we both felt truly sick and sluggish the rest of the day. (As if neon-orange "cheese" goop was coursing through my veins.)

I am in the process of reading this book, among others, pertaining to a raw food diet. There is definite science behind the fact that eating raw (living) food provides significantly more nutrients than eating cooked (dead) food. There are a lot of misconceptions about eating raw and a ton to learn and consider!

In a previous raw recipe post, I received a wonderful question about raw food from Mila of Cheerfully Chaotic blog. It's surely a common question!

Q: "I've always wondered - what about cold days when you just really want something warm? What would a raw foodist do?"

Don't get me wrong, eating raw in the summer is much easier and feels more natural for most people. But including raw food into your winter diet doesn't have to feel unnatural. Especially if you're not used to eating totally raw, here are some great tips:

A: 1) Warming foods in a dehydrator or oven is acceptable for a raw food diet. Anything warmed gently under 100º is still considered totally raw.
2) Many raw soup recipes recommend additional blending in the blender to allow the soup to warm nicely from friction alone or adding to the stove-top until warm to the touch. (Be careful if you use a Viatmix, as they can easily boil)
3) Adding extra spices helps build internal "heat"
4) Allowing fruits and veggies to cool down to room temperature before juicing makes for a more tepid drink
5) And of course, enjoying plenty of hot tea! :)

Another common question: 

 Q: "So is eating raw just salads?" 

A totally understandable misconception, but eating raw is not limited to salads. Salads are an obvious and common way to include raw foods in your diet, but variety is important. (And if you're looking to eat 75%+ raw food, you'd get pretty sick of salads.)

A: Using raw foods, you can make things like fresh juice, smoothies, salsas, hummus, soups, sauces, sweets, trail mix, dips and more. Raw foods include:

• all raw fruits and vegetables
• nuts and seeds (not roasted or processed)
• nut butters
• sprouts
• roots, root vegetables and squashes
• fresh herbs and raw spices
• seaweeds (yay for sushi!?)

Raw Food Pyramid - ©vegan-raw-diet.com

As with any lifestyle choice, the more you learn, practice and prepare, the easier it gets.  Pinterest is a wonderful resource for raw recipe ideas that is helping me discover new ideas everyday. Sometimes, since we're new at this, it still gets frustrating to stay on top of meal-planning. But when I see how positively raw food is effecting us and I take note of how well I feel, I know that incorporating as many raw foods as possible isn't going to be a temporary diet.

So what do you think? Do you currently include plenty of raw foods everyday? Are you trying to include more?

all hail kale

Kale is all the rage lately. If you haven't tried it, don't tell your hip foodie friends...they'll be embarrassed for you. Lucky for me, my sister told me about kale chips a few months ago (tossing kale pieces in olive oil and garlic salt, baking at 400º until crispy). I love trying new things, so I was able to stay ahead of this fantastic food-fad. I was pleased with a bunch of different kale recipes and was very interested in learning about the many health benefits.

If you're apprehensive about trying something new or aren't sure if kale is really all that much better than your current greens...I've got news for you:

Impressive qualities of kale.

Sold on the facts, but still unsure what to do with kale? Try out this recipe for Potato Kale cakes from bonappetit.com. Great for introducing yourself or your family to kale, this gluten-free recipe is full of nutrition and flavor. It's also a very fast and basic recipe, so even the most pathetic cooks can handle it. (I can say this because I have much experience with being a pitiful cook) Anyway, it's one of my very favorite uses for kale and it really keeps me feeling full (which is a rare occasion for me).

Potato Kale cakes from bonappetit.com

So at least in our house, as far as food-trends go, I think kale might just be a keeper.