Wednesday, February 20, 2013

Final request for 2-day GSC

For those of you who participated in this Monthly GSC, Clive of RawBC is requesting your assistance.

To record your participation and complete your 2-day GSC, there is one final step that you can help us with!

Simply send an email with "I Did It - your name and your city" in the subject line (example:  I Did It - Maureen - Courtenay).

You can then forward your email to - which helps Clive to track the numbers of people participating in each 2-day Green Smoothie Challenge!

Even if you live in another country, we welcome your participation and would love to hear from you!

Tuesday, February 19, 2013

Day 2 - February 2013 GSC

After waking up to a light layer of snow on the ground this morning, I definitely needed my tropical fix. We all have different ways to get there, but I simply closed my eyes and imagined while slowly sipping my Rainforest GS. Tastes and smells seemed to lead the way as I drifted into feeling the soft caress of warm breezes and sun upon my face, and finally into hearing the lush tropical jungle sounds - ahhhh!

The first thing to do is open a fresh young Thai coconut (they are the white coconuts that have been shaved to a point and are wrapped in clear plastic). I have discovered they are fresher and cheaper in Asian markets.

Remember when buying coconuts to always shake them! If you hear liquid sloshing around - put it down and select a different one. The sound of liquid sloshing means the coconut is older and fermentation is taking place inside - you only want the young ones packed full of the precious liquid!

After removing the lid with the heel of a large knife and pouring approximately 2 cups coconut water into the blender, the meat is removed from the coconut with a heavy spoon, put into a bag, and stored in the freezer for later use in recipes.

Rainforest GS

2 cups young Thai coconut water
1/2 cup orange juice, fresh squeezed
1/2 mango, peeled and seeded
1 banana, peeled
1/2 papaya, peeled and seeded
1 to 2 cups fresh spinach (depending on your tasts buds)
  • Placing the water and fruit in the blender first makes for easier blending
  • After blending the fruit, add the torn or chopped greens
  • Blend again and taste
  • If using a Vitamix you can add the whole orange (peeled and seeded)
I always enjoy fresh spinach once a week. It is loaded with vitamins, and is a source of Omega-3 fatty acids. With anti-cancer and anti-inflammatory antioxidants, spinach shows evidence of protection against the occurrence of prostate cancer. It also alkalizes the body, nourishes the eyes, and strengthens the bones!


Including kale once a week is a wonderful addition to your green smoothies! At the market today I picked up this fresh organic bunch of Dino kale and couldn't wait to add it to the blender. Red Russian and Lacinato (Dino) kale are my two favourite varieties.

Dino Kale GS

2 cups purified water
1 apple, chopped
1 banana, peeled
1 cup frozen pears
1/4 tsp dulse powder
1/2 bunch Lacinato kale
1/2 lemon, peeled and seeded
  • Blending all the fruit first makes for easier blending
  • When all the fruit is blended, add the remaining ingredients
  • Blend again until smooth and creamy
  • Taste test the GS and if needed, add more lemon (or lemon juice) to counter too green a flavour
  • Red Russian kale boasts beautiful red leaf stalks and tender twisting intricate leaves
  • Lacinato (aka Dino or Dinosaur) kale has tall narrow leaves and a wrinkled texture
  • One pound of kale has even more protein than the daily USDA's recommended daily serving



Monday, February 18, 2013

Day 1 - February 2013 GSC

Welcome to our Monthly Green Smoothie Challenge!
Next month the Two-Day GSC will be on March 18 and 19 - be sure to mark on your calendar!

Organic Pink Grapefruits are available in stores in my area right now. If you buy a bag a week, you can experience first hand all the nutritional benefits of eating a grapefruit each day. A juicy peeled grapefruit can be a wonderful breakfast or even a night time snack, and for a quick nutritious lunch simply combine grapefruit slices with avocado slices in a dressing of juice from the grapefruit and a bit of agave syrup or honey.
Pink Grapefruit GS
Yield:  1 quart
2 cups filtered water
1 pink grapefruit, peeled and seeded
1 mango, peeled and seeded
1" piece ginger
1 cup Arugula greens
2 stalks celery, chopped
1/2 avocado, peeled and seeded
  • When using a less powerful blender, use only the squeezed juice from the grapefruit
  • First blend together the water and fruit in a high-speed blender
  • Add Arugula, celery and avocado last, and blend until creamy 
Pink Grapefruit Nutri-Tip:
  • Losing Weight:  High in enzymes to burn fats, high water content, and less sodium. This triple combo is good for increasing your body's metabolism.
  • Arthritis Prevention and Antiseptic:  Contains salicylic acid to help break down the body's inorganic calcium, and works as a powerful antiseptic.
  • Cancer Prevention:  Lycopene, a carotenoid pigment responsible for the red colour of grapefruit is a powerful agent against tumors and cancers that works best with vitamins A and C, which are also found in grapefruit.
  • Antioxidants:  Can help lower cholesterol levels, but if taking prescription drugs, check with your doctor since grapefruit can interact with certain medications.
  • Digestion and Skin:  Contains a dietary fibre called pectin that promotes better digestion and is good for healthy smooth skin.

Coconut Cream GS
Yield: 1 quart
2 cups young Thai coconut water
2" thick slice fresh pineapple
1 cup frozen blueberries
1/4 cup young Thai coconut meat
2 cups spinach
  • Combine coconut water, pineapple, blueberries, and coconut meat in a blender
  • Add spinach and blend again until smooth
Coconut Nutri-Tip:

  • The fat from coconut is considered saturated but it is actually called Lauric Acid, a type of fat which is easily absorbed by the human body and used instantly as energy.

Sunday, February 17, 2013

How To Make . . . Nut/Seed Mylk

If you've been looking for an simple alternative to using Dairy and Animal Products, have you considered making your own mylk from nuts or seeds? If so, then this raw food basic is one that you can easily master!

Why do we soak nuts and seeds before using?
  1. Soaking nuts or seeds in purified water makes them more easily digestible.
  2. It activates a powerful germination process in the dormant nut or seed converting the carbohydrates to protein.
  3. Soaking releases the outer coating of enzyme inhibitors, leaving these toxic inhibitors behind in the soak water which you throw away. 
Nut Mylk
1 cup nuts or seeds (before soaking)
2 cups purified water (to soak seeds in)
4 cups purified water (for blender)
1 tsp to 1 Tbsp Agave syrup (optional sweetener)
1 Medjool date (optional sweetener)
  1. Soak nuts or seeds in 2 cups water for 4-6 hours or overnight. Drain and rinse nuts or seeds really well - and throw away the soak water.
  2. If you are using a date as a sweetener, make sure to soak it separately from the nuts or seeds - so the date does not absorb the unhealthy toxins from the nut or seed soak water.
  3. In a blender, put 4 cups water, the soaked and rinsed nuts or seeds, and Agave or a date as a sweetener, and blend well.
  4. Place a nut mylk bag inside a large glass bowl and pour mylk from blender into the nut mylk bag tying the top. Gently squeeze the nut mylk through the bag with your hands into the bowl until there is only nut or seed pulp left in the bag.
  5. Pour the nut or seed mylk into a glass bottle with a lid and store in the fridge. Almond mylk will last 4 days; Sesame seed mylk will last 3 days.
  6. Try experimenting with other nuts or seeds in this recipe to find your preference!
  7. YOU CAN USE THE LEFTOVER PULP! Leftover pulp from nut or seed mylk can be frozen for raw recipes, or dehydrated and processed into flour.

Sunday, February 3, 2013

Raw Kimchi

This Kimchi recipe was inspired by Sandor Katz from his book 'Wild Fermentation'.

If you are new to fermentation, here's how it works. The salt pulls water out of the cabbage (through osmosis), and this creates the brine in which the cabbage can ferment and sour without rotting. The salt also has the effect of keeping the cabbage crunchy, by inhibiting organisms and enzymes that soften it.

Raw Kimchi
Yield:  1 quart

2 Tbsp Sea salt
1/2 pound Savoy Cabbage, coarsely chopped
1/2 pound Red Cabbage, coarsely chopped
1 daikon radish, sliced into 1/4" slices
2 carrots, sliced into 1/4" slices
Any other veggies you want to add
Spice Mixture:
1/2 onion, chopped
1 bunch green onions, chopped
4 cloves garlic, chopped
3 Tbsp fresh ginger, grated
1 tsp red chili flakes
1 tsp caraway seeds

  • FIRST:  Prepare a brine by mixing 1 quart of filtered water (do not use tap water) and 2 Tbsp sea salt in a large glass bowl. Set this salty mixture aside. For this batch I used Himalayan salt.
  • SECOND:  Shred the cabbage on a mandoline or with a large knife.
  • Slice daikon radish and carrots into 1/4" slices.
  • At this point you can add any other veggies you like. I used red and green cabbage for the lovely colour combination, but feel free to experiment with seaweed, greens, Brussels sprouts, turnips, beets, burdock roots or other veggies.
  • Place all chopped veggies into the bowl containing the brine and cover with a plate that fits snugly into the bowl.
  • To keep the veggies submerged in the brine, place a heavy weight on top of the plate. I used a large glass jar filled with water. If you use a plastic jug for weight, set it inside a glass bowl to protect the brine from plastic. Leave this bowl with brine and veggies sit on the counter overnight.
  • The next morning, put a colander over another bowl (to catch and save the brine) and pour veggies into the colander draining the brine from the veggies.
  • Taste the Kimchi for saltiness. There will be a strong salty taste, but not so salty that it is difficult to eat. If too salty, rinse with water. If not salty enough, stir in another tsp of salt, let sit awhile, and taste again.
  • THIRD:  Finely chop onion, green onion, grate or finely chop the garlic and ginger. Mix these together with chili flakes and caraway seeds.
  • Mix the spice mixture together with the soaked veggies and stir well.
  • Pack into a glass wide mouth quart jar. Pack it down really well to reduce any air in the mixture. The liquid will rise to cover the veggies as you continue to pack it down. The wooden mallet pictured here was just the right size to fit inside the jar, but if you get creative I'm sure you will find something in your kitchen to use.
  • If there is not enough brine to cover the veggies, add some of the extra brine you saved so the veggies are covered by one inch of brine, leaving one inch of space between the brine and the lid of the jar.
  • FOURTH:  Put a tight fitting lid on the quart jar and leave to sit on the counter for 5 days in a corner out of the light. Check every couple of days to make sure veggies are still submerged in the brine. If not open the lid and pack down again until they are covered. 
  • After 5 days, remove the quart jar from the counter and place the covered jar in the fridge. In the summer or in a heated room, its life cycle is more rapid. Coolness slows down the fermentation so it will last longer.
  • This batch turned out really good! The onions, garlic, and ginger added lots of flavour. And I am sooo enjoying fermented foods that I always keep a jar of something fermented in the fridge!