Healthy Raw Breakfast Recipes

One of the best ways to stay healthy is to eat raw and eat organic. When you eat raw it means that you are not cooking the food in any way.  The meal that becomes one of the biggest challenges for people trying to eat raw is breakfast.

The following recipes are all breakfast recipes that are not boiled, broiled, roasted or microwaved in any way.  They offer a super healthy complete breakfast.

As is true with any of the recipes offered on this Healthy & Active Blog you should be very careful not to take part in recipes that are not on your recommended list of foods that optimize your health and also be aware that these particular breakfast recipes do contain nuts.

Collard Green Wraps

Serves 4

Wrap:

Organic collard greens

Filling:

½ cup walnuts, soaked

½ cup almonds, soaked

½ cup sunflower seeds, soaked

2 sticks organic celery, chopped

2 small organic tomatoes, chopped

1/2 cup of water

1 tablespoon olive oil

3 tablespoons lemon juice

salt

cracked black pepper

scallion

Process everything but the wrap and scallion in a food processor. Scoop the nutty filling inside each collard green and top with chopped tomatoes. 

Use the scallion to fasten the collard green by wrapping it around the wrap so it ties like a package.

Calories: 172g Fat: 30g Cholesterol: 0g Sodium: 8g  Carb: 10g  Dietary Fiber: 3g   Sugars: 1g  Protein: 8g

Raisin Cinnamon Chia Porridge                    

Organic Chia Seeds

Serves 2

2/3 cup chia seeds

2 cups unsweetened almond milk

1 teaspoon ground cinnamon

½ teaspoon pure vanilla extract

¼ cup raisins

dash of maple syrup

Combine chia seeds, almond milk, cinnamon and vanilla in a glass bowl and stir well. Cover and shake.  Refrigerate overnight.

Stir well before ladling pudding into a bowl. Top it with raisins, a dash of cinnamon and a splash of maple syrup.

Calories: 464g   Fat: 15g  Cholesterol: 0g Sodium: 11g Carb: 32  Dietary Fiber: 19  Sugars: 43 Protein:  9g

Walnut Cashew Breakfast Wrap

Makes 2 wraps.

Walnut Filling:

1 cup raw walnuts

1 teaspoon ground cumin

1 teaspoon chili powder

1 teaspoon freshly ground coriander

1 teaspoon Braggs Liquid Aminos

Cashew filling:

1 cup fresh lemon juice

1/4 cup red bell pepper, diced

3 organic garlic cloves, minced

1 cup raw cashews

Vegetables:

Shredded romaine lettuce

2 organic tomatoes, chopped

Olives, diced

4 large romaine leaves to use as wraps

In a small mixing bowl combine all of the ingredients for the walnut filling and mix well.

In a food processor, blend cashew cheese ingredients until smooth.

Lay out large romaine leaves on plates. Spread on the cashew mixture and then layer on the walnut mix, salsa and vegetables.  Roll up and secure.

Calories:  955 Fat:  86g  Cholesterol: 0g Sodium: 14mg  Carb: 12g  Dietary Fiber: 12g   Sugars: 11g  Protein: 37g

Stay Alkaline Eating Green Leafy Vegetables

Green leafy vegetables are a natural very concentrated source of vitamins and minerals. They have a huge ROI in terms of calories ingested for maximum nutrition.  They are worth almost zero calories.

Leafy greens are also a rich source of minerals including calcium, potassium and magnesium. In terms of vitamins they include K, C, E and many of the B vitamins. They provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related degenerative diseases.

Eating Leafy Greens Prevents Eye Problems

Lettuce

In fact green leafy vegetables may be the best medicine when it comes to slowing down the progress of age related macular degeneration.  Leafy greens are an abundant source of  lutein which  is found in the macula of the eye. This is not a substance that is produced naturally by the body but it is found in all leafy greens.  The highest sources of lutein include kale, spinach, collard, mustard greens, Swiss chard, chicory, escarole, and turnip greens. Eye experts say that eating five or more servings of these per week with at least half a cup per serving at every meal can slow the progression of many age related eye diseases.

First of all the darker the greens are, the more lutein and vitamins the vegetable is likely to contain. So if you don’t like eating salad keep in mind that the darker the green, the better it is for you.

Leafy Greens Are a Rich Source of Vitamin K

Dark leafy greens are also an abundant source of Vitamin K which performs a plethora of miracles inside the body including

Protecting bones from osteoporosis

Reducing calcium and arterial plaque in arteries

Reducing the inflammation of arthritis

Preventing diabetes

Vitamin K also plays a vital role when it comes to regulating blood clotting so wounds may heal faster if your body is well stocked with it.

Are you on a diet that requires that you spare pouring on the salad dressing?  Ironically you must eat your greens with salad dressing or a little bit of oil or you will not reap the benefits of vitamin K. That is because it is a fat-soluble vitamin.

However despite the fact that you have to eat them with a bit of oil leafy green vegetables are the perfect diet food. They are counted among the foods that are low glycolic and low carbohydrate. One of the benefits of eating leafy greens is that they have very little effect on blood sugar because they take so long to digest.

Adding Greens to Your Diet

It’s easier then you think to add the benefits of leafy greens to your diet.

You can eat leafy green vegetables as part of salad but you can also fry it in a bit of oil or steam it.  You can also drop a few leaves of spinach or kale into any kind of soup that you are making – this is one way to make canned soup more nutritious. Just remember that if you do eat your leafy greens raw or steamed to add a touch oil so your body will be able to absorb the Vitamin K.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.

Highly Alkaline Dressings for Vegetables, Salad and Pasta

Sometimes all it takes to make a dish highly alkaline or to boost its alkaline factor is to add a dressing.  All of these dressings are made with low pH levels that prevent them from being acidic.

Citrus Salad Dressing

You could vary the spices in this as a citrus-based lemon is very versatile. Cumin and the more astringent spices go best in this dressing.

1/3 cup fresh lime or lemon juice

¾ cup cold pressed olive oil

1 tablespoon finely minced fresh garlic

½ teaspoon fresh oregano

½ teaspoon dried cumin

two leaves shredded fresh basil

dash of sea salt

dash of cayenne pepper

Put all ingredients in a blender and mix until as smooth as possible.

Low PH Veggie Dressing

You can use this sauce on any kind of vegetable  from sweet potatoes to leafy greens to kale to asparagus spears – whatever is allowed in your Healthy & Active eating plan.

2 whole garlic cloves, peeled’
1/4 teaspoon salt

½ cup chopped fresh parsley

1/3 cup chopped mint leaves

1 tablespoon freshly ground black pepper

1 zested and juiced lemon or juiced lime

1/3 cup cold pressed extra virgin olive oil

Pulse all ingredients in a food processor until smooth

Alkaline Caesar Salad Dressing

This tastes just salty enough that it mimics a real Caesar dressing. The tamari is alkaline but a bit high in sodium so be aware of this if low-sodium is a requirement of your diet.

1/3 cup cold pressed extra virgin olive oil

½ cup of spring water

1 tablespoon of tamari

Juice of ½ lemon

2 chopped dates

2 chopped sun dried tomatoes

3 peeled garlic

Dash of sea salt

Dash of ground black pepper

Dash of chili flakes or cayenne pepper

Whirl all of the ingredients together in a blender until they are completely mixed.

Tofu Dressing

This is not recommended for people who are not supposed to eat soy.

1 cup tofu pieces

3 tablespoons lime juice

5 tablespoons spring water

1 teaspoon stevia

½ teaspoon sea salt

You can also add any herbs or spices you like to this dressing. Good combinations are dill and parsley, rosemary and oregano and chili powder and cumin.

Aside from vegetables and leafy greens these dressings are good with pasta, quinoa and rice.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.

Recipes for Alkaline Winter Salads

A winter salad is less leafy, has a little more texture and maybe a touch of added protein. Here are some recipes for salads made of ingredients that are high on the alkalinity scale.

Garlic Avocado Salad

Serves 4

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The avocado gives this dish fattier, comforting tastes while at the same time being an alkaline food. Before making this salad makes sure that, avocados and olive oil are recommended for you.

2 small avocados peeled and cubed                             

5 shallots peeled and chopped

4 tomatoes cubed

1 red bell or yellow bell pepper

2 tablespoons of extra virgin olive oil

1 tablespoon lime or lemon juice

Himalayan sea salt to taste

Ground black pepper, fresh

A pinch of cayenne pepper

Assemble all the peeled and cut vegetables in a medium-sized bowl.  Drizzle with olive oil and citrus juice and add salt and pepper.  Enjoy.

Broccoli and Tofu Salad

Serves 4

Before indulging in this salad, make sure that you are allowed soy, as accorded by your Healthy & Active eating program

1 cup cubed organic tofu or tempeh

3 broccoli flowers

2 finely minced garlic cloves

1 small red pepper finely diced

4 tablespoons cold pressed olive oil

1 teaspoon fresh organic lemon juice

1 tablespoon tamari sauce (or soy sauce if you are allowed)

Combine all ingredients and serve.

Veggies With Pumpkin Dressing

Serves 4

The full-bodied mouth feel of this dressing is due to the pureed pumpkin dressing.  You can commit the potatoes if they are not allowed on your Healthy & Active eating plan.

½ cup diced potatoes or sweet potatoes

½ cup diced celery

½ cup diced carrots

1 large tomato, cubed

½ cup diced broccoli diced

1 cup diced zucchini

1 finely chopped spring onion

To make the pumpkin dressing:

½ cup cool cooked pumpkin

2/3 cup yeast free vegetable stock

1 tablespoon olive oil

2 tablespoons lemon juice

1 tablespoon Dijon-Mustard

Ground sea salt

Fresh ground black pepper

Dash of nutmeg

Boil the potatoes, carrots and celery in the vegetable stocks until firm but not mushy.  Save the stock and set aside.  Mix the vegetables with lemon juice.

Steam the broccoli and zucchini, leaving it a bit crispy.  Put all vegetables in a large bowl and mix well with half of the cooled down stock. Mix the other half in a blender with the pumpkin, lemon juice, oil and mustard until it is a pourable dressing and season with a dash of nutmeg, salt and pepper.

Pour over the vegetables and enjoy your comforting, high alkaline winter salad.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41) 440-2217 and ask for Adrienne Wright Bulow or Dr. Michael Rahman or email us at adrienne@healthy-active.com.