Eating raw for 3 days: a detailed list of foods and recipes

So here's the deal:  I've been thinking about going raw for a while now and something always comes up.  You would think just not cooking anything would be no big deal for a few days, and maybe it would, but not if you're into food and flavor beyond crudite with no dip and salads with no meat or cheese!  I finally found the motivation in the season (the farmer's markets are bursting with color and flavor) AND in the state of my skin.  Honestly, the number one health benefit of the raw food diet that has always been most appealing to me is the promise of "glowing skin".  Lately, I feel that mine is much less than luminous.  And so here goes...

I started with a grocery list based losely on some of the meals I already eat and some recipes I gathered from My New Roots and Whole Living Magazine.  Here it is:

PRODUCE: Go with organic if you can!
1 bunch cherry Tomatoes
1 Zucchini
2 Yellow Summer Squash
3 Plums
3 Apples
4 Avocados
3 Grapefruit
Large bunch of mixed baby lettuce
1 bunch Swiss Chard
1 Red Onion
1 Garlic
1 Ginger
1 Mango
1 Red Pepper
1 Blueberries (frozen)
6 Bananas
1 Mango
8 Carrots
1 Red Cabbage
1 Jalapeno
2 Tomatillos
3 lemons
2 limes
1 bunch of broccoli
1 bag frozen strawberries
Kale and herbs from my patio garden

NUTS/SEEDS (all raw): about 1 cup of each all from the bin section of Whole Foods
Pistachios
Walnuts
Almonds
Cashews
Pumpkin Seeds
Flax Seeds
Hemp Seeds

MISC:
Olive Oil
Bragg's Apple Cider Vinegar
Bragg's Liquid Aminos
Raw nori sheets

Day 1:
7:15 AM: water with the juice of 1/4 of lemon

8: 15 AM: green smoothie of kale, flax seeds, lemon juice, blueberries and strawberries (I make some version of this often.  Add any fruits, veggies you like).

12:30 PM: Raw Mexican lettuce wraps from My New Roots.  I love her blog and every recipe that I've tried so far has been great!  I definitely added the avocado and used Bragg's Liquid Aminos, a wheat-free low sodium alternative to the soy sauce.  I also used jalapenos, mango and tomatillos in the salsa and rolled it all up in a Swiss chard leaf.

4:30 PM: 1/4 mango and a handful of pistachios

8:00 PM:  1 small glass of Pinot Noir (oh yes, you can have wine!!)                
Salad of mixed baby greens, tomatoes, red onion, avocado and the walnut mix from the raw Mexican lettuce  wraps.  I topped it all with the cashew "sour cream" and a little olive oil and lemon juice and carrot sticks on the side.

I definitely drank lots of water all day and had a green tea with mint in the morning.  Not sure if that's really legal, but on a Monday with a 15 month old, it's necessary!  I liked the Mexican lettuce wraps a lot, but actually enjoyed the salad more (mostly the same ingredients compiled differently).   I made normal, generous portions for each meal and I really haven't been hungry for more food....yet!  The fat in the nuts and the fiber in the veggies really does fill you up!

We'll see how tomorrow goes!

tangy kale chips

The next time you find that bunch of kale staring you down at the grocery store or farmer's market, don't run.  There's a surprisingly tasty treat you can easily make from those often intimidating big green leaves.

Here's what you'll need:

1 large bunch of curly leaf kale, torn into bite sized pieces
1 Tbsp (or more if you like tart, which I do) lemon juice
1Tbsp olive oil
Pinch of salt and pepper
Pinch of Cayenne pepper or Cajun seasoning (optional)

Mix all of the above (thick stems removed from the kale) in a bowl.  Lay on a single layer on a lightly greased or parchment paper lined cookie sheet.  If you have a dehydrator, use it as the low heat preserves the most nutrients and enzymes.  I don't have a dehydrator (although I kind of want one) so I cook them at 200 for about 50 minutes or just until they're crispy but not overly browned.  Keep an eye on them because each oven is unique and burnt kale isn't tasty. 

And fyi, a serving of potato chips has 3x the calories and not even close to the nutrients in these crispy little bites.  They're super high in Vitamins A and C and a good source of Calcium and Iron.  The antioxidants, anti-cancer and anti-inflammatory agents in kale are second to none (well, at least second to very few).  I really do love these things.  Sure, they're not the same as potato chips but I can put them in a bowl in my kitchen and snack all day without feeling even the least bit guilty!

bonjour vin!

This photo just makes me happy.  There's something very romantic and french about it.  Maybe because it's made in Montreal by oopsmark.   A perfect addition for your next biking winery tour....

The only catch is it's a little hot for bike rides and red wine today!

yogurt for weight loss?

A New York times article published yesterday discussed the results of a long-term analysis of the many factors that influence weight gain.  According to this study, it may be more about WHAT you're eating than how much...to an extent.  Not surprising are the findings that increased consumption of TV, french fries, potatoes, refined grains, sweets and sweetened drinks increases annual weight gain.  What's worth taking note of from this study is the finding that increased fat from nuts and peanut butter as well as yogurt consumption actually resulted in weight loss over the long-term study. 

Researches believe the yogurt related weight loss is due to the healthy bacteria that increase production of intestinal hormones that tell us we're full.

My suggestion: choose a plain Greek or goat's milk yogurt as it's highest in protein and lowest in sugar.   I like the whole milk yogurt for it's flavor and healthy, immune boosting fats.  PS, we need fat to absorb fat-soluble vitamins A & D in milk products.  Try mixing your yogurt with a bit of peanut or other nut butter and top with walnuts and cinnamon....great as a dip or alone with some blueberries or apples.  As Sam would say "mmm mmm"!

meet the flackers

I love to grocery shop...or at least I used to.  Shopping with a 15 month old is a challenge and there's little time for frolicking in the aisles and label reading these days.  On a recent trip to Whole Foods I stumbled upon Flackers and without investigating the details I threw them in the cart...glad I did!

They're super tasty, crunchy and are made with a few real, quality ingredients and no sugar.  They're also high in protein and fiber as well as healthy fats making them a great substitute to your regular old crackers.  The "doctors in the kitchen" who make these crackers (literally medical doctors) also have a blog where I found this recipe for a raw (read nutrient dense) sunflower seed pate perfect for dipping.

summer plums

Plums are the first fruit I remember really loving.  I recently introduced them to Sam and after a wide-eyed, messy and hilarious session, the pit arrived too quickly and he started signing for more....

Sam has mauled 2 per day ever since.  I take one bite to start it off then hand it to him (actually, he rips it out of my hand).  It makes such a mess, but makes both of us so happy.  If you try this, just be sure to keep an eye when your little one gets close to the pit so you can pry it away :)

Plums are in season from May-October (depending on where you live).   The softer they are the less tart they are and the higher in antioxidants.  They're also a good source of Vitamin C.  I've mentioned this before but ps, babies and children need at least one good source of this nutrient per day.  The antioxidants they contain are particularly good at preventing oxidative damage to the fat cells in our brains.  Losing your keys again, anyone?

Enjoy!



Slow Cooker Whole Chicken

Sorry I've been MIA lately!  As a stay at home mom who works (very) part time, I would think that I would have tons of extra time to devote to Green & Plenty...but somehow I don't!  I was feeling a bit overwhelmed for a while so I took some time off from the blog to relax and find renewed inspiration.  I was lucky enough to have a wonderful month enjoying boat rides, dinner parties, long walks and great food with friends, family and my boys. 

Since I don't know many moms for whom time isn't an issue, I thought I would introduce this SUPER easy and very delish and nutrish slow cooker whole chicken recipe. 

I started with an organic, free-range whole bird weighing in at just under 3 lbs and $10.  I washed it, dried it and placed it breast side down in my slow cooker.

I then slathered it with the juice of 1 lemon, fresh herbs from the patio (thyme, rosemary and oregano), some chicken rub I had in the pantry, a touch of red pepper, salt, pepper and 4 cloves of garlic (not shown).  I threw the juiced lemon in the slow cooker for good measure and turned it on high for 6 hours.

Sam and I went out to play at the water park and when we returned, the house was smelling fantastic and not at all over- heated thanks to using the slow cooker not the oven .  After 6 hours of cooking on high and 1 hour on warm, 4 adults and 2 children enjoyed the juicy, tender chicken that was literally falling off the bone!  Next time I may add some celery, carrots and onion to increase the veggie power!  Serve this with a salad of seasonal veggies and you're all set for dinner!

Enjoy!