OK In Health - Raw Food Column

Farmer's Markets "Treasurers" Continued - September 2018

Lucious fruits and vegetables at local Farmer's Markets gets a raw foodies creative juices flowing.

By Cleo Murray

Tomates for raw salsa

Are you partaking of the abundant fruits and vegetables so artistically displayed at your local Farmer’s Market??  It’s simply a feast for the senses as one works their way through all the tables.  My creative juices start flowing right away as I imagine how to prepare all the beautiful fresh produce.

I am a huge fan of fresh, raw Salsa.  Mmmmmm, nothing like it, especially when made with the new heirloom varieties of tomatoes that are showing up at the markets now.  Multi coloured and multi flavoured, they lend themselves beautifully to Salsas.

In our rush to pop these beauties into our mouths, we should not overlook tomatoes nutritional benefits.  The tomoto’s high Lycopene content is a viral antioxidant that helps in the fight against cancerous cell formation.  Free radicals in the body can be flushed out with high levels of Lycopene.  Tomatoes are so amply loaded with this vital antioxidant that  it actually derives its rich redness from the nutrient.  Lycopene is not a naturally produced element within the body.  No other fruit or vegetable has the high concentration of Lycopene that the tomatoe takes pride in.

I am going to share my all time favourite Tomatoe Salsa recipe with you.  Trust me, I’ve been known to down an entire batch in one sitting of this delicious appetizer.  Note the use of raisins to add a touch of sweetness.

OH SO GOOD SALSA…..

  • -3/4 cup sweet onion
  • -1 cup fresh cilantro
  • -3 tbsp freshly squeezed lime juice
  • -3 tbsp raisins
  • -1 tbsp olive oil
  • -6 garlic cloves
  • -1 ½ tsp sea salt
  • -1/2 tsp cayenne (or 1 tsp finely chopped jalapeno)
  • - 4 cups tomatoes
  • -1 cup red or yellow peppers

 

You can either finely chop all ingredients by hand for a coarser texture or simply put all ingredients into a food processor and pulse until desired texture is achieved.  Be careful not to over process this mixture as you will be drinking your salsa…lol

Now you simply can’t have Salsa without the crackers/chips to dip into it.  A match made in heaven (in my mind anyway) is this gorgeous Raw Corn Chip recipe, dehydrated until crispy.  (remember that food heated under 105 degrees still retains its enzymes and is considered to be a “raw” food.)  I promise that you can’t just eat one!!

Let’s first take a look at the nutritional benefits of corn, which is in an abundant supply right now at a local Farmer’s Market near you.

Corn is a decent source of B1, B5, C, E and folic acid, magnesium and phosphorous.  It is a good source of carbohydrate, fiber and essential fatty acids.  The various flavonoids and carotenes contained in corn are responsible for the different colours of its different varieties.  The most common local corn is yellow, which is high in the carotenoid, lutein,  which is said to protect t against heart disease and macular degeneration.

Okay, now that you know it’s good for you, here is the recipe….

“RAW” CORN CHIPS

  • - 4  cups raw corn kernels  cut from cob
  • - ¼ cup olive oil
  • - ½ cup water
  • - ½ tsp. sea salt
  • - 2 chile peppers (jalepeno)
  • - 1 tbsp honey
  • - 1 bunch cilantro

½ cup ground flaxseeds (preferably golden flaxseed) (if mixture is too watery, add more ground flax until mixture is thicker)

Mix all ingredients (except flax) in a blender.  Add mixture to dry flaxseeds and mix thoroughly.  Spread thinly onto dehydrator sheets, transferring onto the dehydrator trays as mixture dries and score into shapes.  You can dehydrate these chips at 105 degrees for about 12 hours or cheat a bit by increasing the temperature to 110 degrees for a slightly less drying time.  You want to dehydrate enough to get a crispy chip as opposed to a chewy one.

One leafy, green vegetable that I cannot seem to get enough of is Spinach.  Even though it may be getting a little late in the season to see spinach at Farmer’s Markets it is definitely worth mention.  Besides I did promise to share my, oh sooooo delicious Spinach and Cilantro Pesto didn’t I?

Spinach is so versatile, from spinach salads, to spinach smoothies, to spinach soup.  You name  the recipe and spinach can be added to it.

And talk about nutritious…remember Popeye??  The health  benefits of spinach are numerous.  It sits at the top of many super food lists.  Spinach is loaded with calcium, folic acid, vitamin K and Iron.  It is also rich in Vitamin C, fiber and caretenoids.  Add its lutein and bioflavanoids and spinach becomes a nutritional powerhouse.

The combination of flavours in the following recipe are simply divine.  I’ve cheated a bit and  toasted the cashews, but it’s worth it for the enhanced flavour.

SPINACH & CILANTRO PESTO…

  • 5 cloves garlic, minced
  • 3 green onions, chopped
  • 4 tbsp fresh lemon juice
  • 1 ½ cups toasted (raw) cashews
  • 3 cups fresh spinach, chopped
  • 1 ½ cups fresh cilantro, chopped
  • 1 tsp. sea salt
  • 4 tbsp olive oil

Combine the garlic, green onion, lemon juice and cashews in a food processor.  Coarsely blend and then add a third of the spinach and cilantro, plus the salt.  Blend.  Add the remaining spinach and cilantro, alternating with the olive oil, pushing down the sides with a spatula between blending, until all is well blended.

Your Raw Corn Chips work beautifully with this Pesto.  I have been making double and triple recipes of this pesto all summer.  I will confess to you that I even  have it for breakfast sometimes, piled high on a Raw Corn Chip.  Oh my, what a great start to the dayJ  Try it sometime…they say that, “Life Begins on the Edge of Your Comfort Zone”.  Be gone, boring breakfasts.

Namaste

Cleo Murray




Cleo MurrayCleo's Bio: Cleo Murray is currently a Vegan Raw Foodist. After 15 years of Veganism she decided to take her nutrition to the next level. She decided to share her radiant health success by giving local Raw Food Workshops and talks. She also had a business in Vancouver as Personal Trainer, Massage Therapist and Reiki Master. She currently lives in Peachland, B.C. (250)767-7623 - Email


Body & Soul Wellness Fair - Vernon - March 2019

Copyright © 2004- 2011 OKinHealth.com. This article is of the copyright of OK in Health and the author; any reproduction, duplication and transmission of the article are to have prior written approval by OK in Health or the author.

IMPORTANT DISCLAIMER
This information and research is intended to be reliable, but its accuracy cannot be guaranteed. All material in this article is provided for information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this newsletter / e-magazine / website. Readers should consult their doctor and other qualified health professionals on any matter relating to their health and well-being. The information and opinions provided in this newsletter / e-magazine/website are believed to be accurate and sound, based on the best judgment available to the authors. Readers who fail to consult with appropriate health authorities assume the risk of any injuries. The publisher is not responsible for any errors or omissions. OK in Health is not responsible for the information in these articles or for any content included in this article which is intended as a guide only and should not be used as a substitute to seeking professional advice from either your doctor or a registered specialist for yourself or anyone else.
Connect with Us
facebook    twitter

Maria's Ireland Sacred Tours


Wellness Tip
Step 2 in a 3 week, home treat for the inner & outer You
Once weekly: Total skin Treatment. Massage a high quality absorbent oil, such as almond etc., into your skin from head to toe. Soak yourself in a warm bath for 20 to 30 minutes. You may like to add some lavender, favorite music and soft lighting to complete this nourishing treat.


Maria's Ireland Sacred Tours


Wellness Directory
Daydream Esthetics Studio with Deanna Klan
Specialty: Spa
Deanna Klan has an impressive line-up of facial techniques including crystal therapy, healing energy and harmonic frequencies. Using organic and wild-crafted skin care products.
View Details


Rejuv Beauty Cream by Ferlow Botanicals


Event
Illuminate 2019 Psychic Fair & More (3 days in January) Kelowna
Date: Jan 25, 2019
Location: Kelowna & Central Okanagan
Booths are still available... Only 100 seats for the Keynote address are available and the cost for a VIP ticket is $30: New Venue: Takes place at the Coast Capri Hotel in Kelowna. Friday evening, Saturday and Sunday January 25 - 27, 2019.
View Details


Illuminate 2019 Psychic Fair - Kelowna


Article
Archangel Michael's Leyline and Sacred Sites in Ireland
The Saint Michael Leyline is largely intact because of the work of the Druids. This Leyline runs across Ireland for several hundred miles, intersecting with various sacred sites that have been dedicated to Saint Michael. One of the original amplification points of this ley is a 230 metre rock, called Skellig Michael, which stands in the Atlantic Ocean, just off the coast of Ireland. For 600 years since the seventh century AD, it was a centre of monastic life for Christian monks who lived in a monastery that still exists...
Full Article


Rejuv Beauty Cream by Ferlow Botanicals


Recipe
Curried Quinoa Lentil Salad
Category: Vegetarian Entrees
Description: This is a great lunch or dinner side dish, full of protein and vegetables. Lentils are loaded with fiber, folate, iron, protein, and other vitamins and minerals, lentils are a nutritional fountain of youth. Researchers who studied the elderly found that eating these earthy-tasting seeds (and other legumes) is the single most important dietary factor in longevity. When it comes to fiber, a mere half cup of lentils provides around a third of your daily requirements. Whether you purchase lentils prepackaged or in bulk, look for those that appear largely unbroken (bags with broken lentils appear "dusty") and when you get home, don't mix newly purchased lentils with older ones; the older they are, the longer they take to cook. Keep them stored in a cool, dry place, and they will stay fresh for several months.

Full Recipe


Maria's Ireland Sacred Tours