Category Archives: Nutritional Musings by Sarah

Oh Baby, Oh Baby, Oh– Pumpkin Cake

pumpkin cupcake with cream cheez frosting and date caramel

Man, am I happy that Jesse’s birthday is right before Halloween! I took this opportunity to create a devilishly delicious cake with some seasonal bounty. I call it, Vegan Pumpkin Cake with Cream Cheez Frosting and Coconut Caramel Date Sauce. It is every bit as fancy and finger-lickin’ as it sounds. It’s also pretty easy to make. I will say that it takes a bit of preparation… But we all know that good things come to those who wait!

Last year around this time I posted about the nutritional allure of pumpkins. If you didn’t get a chance to read it and you’re just DYING to find out why winter squash is way cooler (pun intended) than you ever thought, give it a read: O Pumpkin! My Pumpkin! At present, I’d love for you to join me in an adventure through the revelatory process of creating one of the best cakes ever.

This recipe will make one 10” cake, which you can totally double for a layered effect. I got super fancy and made a four layer cake by making two recipes and cutting each cake in half. It was glooooorious. Also– you’ll probably have left-over caramel sauce. How terrible.

Necessary Devices

large bowl                                rubber spatula or wooden spoon                                                                                of equal ability

smaller bowl                           10” cake pan(s) or enough muffin                                                                                 tin for 18 babycakes

small saucepan                      parchment paper or cupcake                                                                                         papers

whisk                                          3 c. tupperware container

sieve or sifter                             measuring spoons

baking sheet or pyrex                dry measure

sharp knife                                liquid measure

high speed blender                  food processor

Ingredients for the Cake

pumpkin cake ingr.

2 c. whole wheat flour                     ½ tsp. ground ginger

¾ c. coconut sugar                           2 c. pumpkin puree (1 sugar pie                                                                pumpkin will do the trick)                

1 tsp. baking powder                        1 tsp. vanilla

1 tsp. baking soda                            2 tsp. apple cider vinegar

½ tsp. salt                                         1 c. non-dairy milk (I use oat)

½ tsp. cinnamon                              ⅓ c. coconut oil, melted

What You Do

Here’s where the prep comes in. Preheat oven to 400 degrees. Hack the stem off your pumpkin and then cut the thing in half. Place the halves cut-side down on the baking sheet or pyrex pan. Bake 30-45 minutes or until skin is bubbly and the pumpkin is soft to the touch. Once it has cooled, peel the skin off and give it to your dogs (they love that stuff). Then scoop the guts out and give them to your compost (they love that stuff). Rip the pumpkin into chunks and throw it in the food processor. Puree and set aside.

roasted pumpkinpumpkin puree


Preheat oven to 350 degrees and line your cake pan with parchment, cutting pieces to fit the bottom and sides, or paper you cupcake tins. In your large bowl, combine the wet ingredients, including the pumpkin puree. Whisk ‘em up good and set aside. In your smaller bowl, sift together the dry ingredients, including the sugar. Add the dry to the wet about a cup at a time, mixing well in between. Pour into cake pan or portion into cupcake tins. Bake your cake 30-45 minutes or your cupcakes 15-20 minutes, until a toothpick comes out clean and you’ve got a golden brown crust. Let cool completely before frosting.

pumpkin cupcakes

Ingredients for the Frosting

cream cheez frosting ingr.

1 ½  c. unsweetened coconut yogurt            3 tbsp. coconut oil

cream from 1 can of full fat coconut milk    pinch of salt

⅓ c. coconut sugar                                             1/2 tsp. lemon juice

2 tsp. lecithin granules                                   1 drop lemon essential oil (sunflower is my first choice)                  (optional)

What You Do

More prep… You’ll want to chill the can of coconut milk overnight so that the cream solidifies on top for easy scoopage.

Deposit all ingredients into your blender and kick it into high gear, baby. Yea. I know you’re first instinct will be to drink this heavenly concoction, but have some will-power! Pour it into your tupperware and put it in the fridge for a couple hours. You’ll know it’s ready when the consistency has transformed from liquid goo to cream cheese-like goo.

Ingredients for the Sauce

1 1/4 c. dates                                              ½ tsp. salt

1 tsp. vanilla                                               1 tsp. cinnamon

remaining liquid from above-mentioned can of coconut milk

What You Do

Bring all ingredients to a boil in your small sauce pan, then turn down the heat so that it barely simmers. You’ll want to keep this going for about an hour, until the dates are very soft. Remember to check on it every once in awhile to make sure it’s not burning or sticking to the bottom of the pan. Once this stage is complete, allow the mixture to cool. Then blend it all up on high speed until smooth.

Assembly… Dun Dun Dun!

If you’re going the cake route, what you’ll want to do is either just frost the darn thing or cut it in half horizontally to create two layers (or if you’ve made 2 cakes, 4 layers). This takes a bit of finesse. If you don’t feel like you’re there, that’s totally fine. We’re not judging… But I say go for it because you can always glue it back together with frosting… And what’s life without a challenge and some good old fashioned risk? Live life on the edge, cut your cake in half.

Anyway… If you’re doing cupcakes, frost away. Or do something creative that I haven’t thought of and let me know how it goes.

The next and final step is the most fun, in my opinion. There are tons of options as far as how to apply the caramel sauce. For Jesse’s birthday cake, I loaded it into a pastry bag and decorated the heck out of that thing. Another possibility is to drizzle it over the top of each slice or cupcake. Yet another would be to pour it all over the cake/cupcakes and call it a day. Endless.

dia de los muertos pumpkin cake with cream cheez frosting and date caramel

And now you are ready to enjoy some fancy cake. You made it, and it looks great.

J and S pumpkin cupcakes with cream cheez frosting


Nice work!

I’d love to hear your feedback on this recipe! Let me know what you think.



takes me on a walk down memory lane


Some of my earliest memories are of the garden in our backyard in upstate New York, watching my grandmother or my mother do whatever they were doing out there. The food that grew among such a tangle of grass intrigued me. The most memorable of all is the asparagus. It has been growing there since I can remember, and I’m sure it is still growing there to this day. Sometimes I’d pick the lean stalks and eat them right there, no washing, no cooking. When the backyard became more overgrown, and the garden less tended to, you could still see the little crowns poking up through the mess of weeds, happy as ever. Continue reading Asparagus

Kale Yea!

The story of a weird green vegetable that seems to be getting a lot of play.


Are you tired of hearing about kale this and kale that? Kale is so good for you… Eat more kale… Blah blah blah. Then you probably won’t want to read this post. See you later! Come back next month! Now, for stalwart kale fans, lovers of weird green vegetables, and fence-sitters alike, I present the goods. Continue reading Kale Yea!

Let’s Talk About Broccoli, Baby


Let’s talk about you and broccoli, let’s talk about all the good things and the EVEN BETTER things that may be!


While I was conjuring up a subject for this month’s blog, I thought about what’s in season. Broccoli. Then I thought, let’s talk about broccoli. Then I thought about that song by Salt-N-Pepa. You know the one (wink). Then I though about how oddly appropriate that whole train of thought ended up being… broccoli, salt and pepper. Mhmm. And here we are.

Keeping in line with our metaphor, let’s talk about all the good things and the even better things that this perfectly in-season vegetable can do for you!

First of all, I would like to point out that broccoli is green. Oh, you already knew that? Fantastic. Then you’ll also know that green foods are where we get chlorophyll from. “Chlorophyll? More like bore-aphyll,” right? WRONG! Chlorophyll is one of he coolest things I have EVER learned about. Definitely. Porphyrin rings found in chlorophyll molecules, are essential to the production of energy in the mitochondria (also known as the power-house of the cell), giving our bodies the energy to complete tasks from digestion to jumping jacks. The structure of a chlorophyll molecule happens to be extremely similar to that of a heme (oxygen carrying portion of red blood cell) molecule. The main difference is that chlorophyll’s center contains magnesium, while heme’s contains iron. Guess what that means. Chlorophyll-rich foods, like broccoli, are perfect for building healthy, oxygen-rich blood. Yup.

Broccoli is also an amazing source of vitamin C. One of the best vegetable sources, in fact. I know. Every post talks about vitamin C, but that’s because it is integral to pretty much all of the functions of the body. Most importantly, though, it acts as an antioxidant, protecting our cells from free radicals (electrons that are freed from their bonds through oxygen reaction, then bounce around inside our bodies like pinballs, damaging cells willy nilly). An increased amount of free radical damage is thought to be a likely cause of cancer. Therefore, vitamin-C-rich foods, like broccoli may help to fight cancer. ALSO- vitamin C is water soluble, which means we pee it out… so we need to replenish it every day! AND you can really never have enough, so mow down.

Another point for team broccoli is a compound called sulforaphane. It has been shown as a worthy adversary for cancer stem cells, which are thought to initiate and maintain the cancer growth. It also helps to rid the body of carcinogens that could potentially raise the cancer threat.

Now, the moment you’ve all been waiting for; the recipe. And yes, it does involve salt and pepper.


Cold Sesame Noodles with Broccoli

serves 3-4 humans

1 package soba noodles

1 broccoli crown, cut into bite-size florets

2 large cloves garlic, minced

1 inch ginger, grated

2 tsp. lemon juice

1/3 c. olive oil

2 tbsp. toasted sesame oil

1 tbsp. honey or maple syrup

3 tbsp. tamari

1 tsp. red pepper flakes

sea salt to taste

toasted sesame seeds

sesame oil


Cook noodles, drain, and toss with sesame oil. Blanch broccoli and add to noodles. Refrigerate. Place all other ingredients but sesame seeds in blender. Blend on high until emulsified. Toss noodles with dressing before serving. Garnish with sesame seeds.


Happy spring, readers! I hope that this season is as vibrant and joyful where ever you are as it is here!



Mateljan, George. The World’s Healthiest Foods. Seattle, Washington: George Mateljan Foundation. 2007. Print.

Turcotte, Michele. “Foods That Are High in Sulforaphane”. February 7, 2004. Web. March 27, 2015.


Li Y, Zhang T. “Targeting cancer stem cells with sulforaphane, a dietary component from broccoli and broccoli sprouts”. August 9, 2013. Web. March 27, 2015.


Chocolate; Need I say anything else?



Need I say anything else?

By Sarah Ann Landau


Here’s a holiday treat for you- and I’d venture to say that it will make you feel a little better about mowing down on all that candy you’ve been gambling for these past eight nights, or that Santa left in your stocking. But I’m not here to hold your hand as you slip dreamily into diabetic shock. Chocolate, or cacao, is way more powerful than you may have imagined and it should be regarded as such. There are many medicinal properties that can be attributed to this luscious delight. In the words of Hippocrates, “let food be thy medicine and medicine be thy food”. Am I right?

Recently there has been a good deal of research into the memory-enhancing and antioxidant potential of this Aztec (believed to be a gift from the God of Wisdom) wonder food. A study from Columbia University found that a group of older folks dealing with degenerative memory issues benefited greatly from the consumption of cacao as well as other plants that are high in flavanols, or flavanoids. A flavanoid is a type of antioxidant that has the power not only to protect cells against free radical damage, but protect blood vessels, prevent inflammation, and help our bodies to utilise vitamin C as well.

Another study, published in The American Journal of Clinical Nutrition, found that eating dark (over 60%, I would imagine) chocolate can actually help to decrease blood pressure AND make the insulin that our bodies produce more effective. This means that we don’t need as much insulin to regulate carbohydrate and fat metabolism. This also means that chocolate could reduce the risk of diabetes in what one may call a “healthy person”. That’s pretty awesome.

Cocoa happens to rank number 8 on the ORAC (Oxygen Reactive Antioxidant Capacity) Value chart and baking chocolate comes in at number 12. Basically, this means that it blows almost every other food out of the water in terms of antioxidant capacity. HOWEVER, antioxidants are sensitive to temperature and processing, so you can only imagine the punch that raw chocolate packs!

Dark chocolate is also an excellent source of both phosphorous and magnesium. One of phosphorous’ claims to fame is being the main component of our cell membranes in the form of phospholipids. Magnesium is responsible for building bones, circulating blood, and relaxing our nerves and muscles. That makes me want to go eat some right now!

So you’ve heard what I have to say about chocolate. It sounds pretty stellar, I will admit, but remember that this is a treat… A very special and healing treat. It was used in ceremony by the MesoAmericans. Perhaps we could bring some of that reverence into our relationships with this powerful food. How about this; every time you eat a piece of chocolate, you have to go outside in your underwear and dance around your house three times while singing “Chocolate City”. But seriously, respect the medicine and it will respect you! More importantly, enjoy it!

Happy New Year, friends. I hope that 2014 has brought a wealth of experience, lessons learned, and goals achieved. It is now time to embrace the possibilities that this new year brings and allow all that does not serve to drift away. Aho!



Mateljan, George. The World’s Healthiest Foods. Seattle Washington, 2007. Print.

“Candies, chocolate, dark, 70-85% cacao solids”. Nutritiondata.self. Web.

“Cocoa Flavanols Can Reverse Memory Loss in Older Adults”., Oct. 27, 2013. Web.

Davide GrassiCristina LippiStefano Necozione, Giovambattista Desideri, and Claudio Ferri.     “Short-term administration of dark chocolate is followed by a significant increase in insulin      sensitivity and a decrease in blood pressure in healthy persons1,2,3”. The American Journal       of Clinical Nutrition. 2005. Web.

“History of Chocolate”. Web.

“Phosphorous”. Web.

The Magic of Ginger

And Why It Wins in the Winter


            I’m sure many of you are decking the halls with boughs of holly and rocking around the Christmas tree right now, brandied eggnog in hand… or perhaps spinning the dreidel dreidel dreidel with your latkes frying away like any normal red-blooded American. But for those of you that are just futzing around, trying to figure out what cookies to bake or how to spice up your holiday, I write this. You, the stay at home mom (or dad). You, the procrastinator extraordinaire. You the incredibly busy hostess. You the college student trying to get a good grade on that last exam. This is for you (and everyone else).

I give you…


Okay, cool. Ginger. Whatever.

You don’t even know– but you are about to find out!

            Number one awesome thing about ginger is that it brings the heat. It’s an excellent digestive aid because it brings heat/energy to the digestive system. Have a cup of ginger tea with lemon after dinner and you’ll see what I’m saying. This is also a great weapon to have in the old arsenal for those of us who have a lower body temperature. When I’m feeling chilly willy, ginger tea always does the trick.

            If you’re having joint problems, I feel bad for you, son. I got ninety nine remedies and ginger is one. Thanks to this fantastic compound called gingerol, ginger has explosive anti-inflammatory potential. I, myself, use it for relieving joint pain, which tends to be worse in the winter.

            This gnarly little root is super high in potassium. Potassium is one the most alkalizing substances we can put into our bodies. What is so freaking awesome about this is that creating an alkaline environment for our cells allows them to function even more efficiently! And as we know from my last post about cranberries, potassium is ESSENTIAL for regulating sodium in our bodies. We need to be taking in at the very least twice as much potassium as sodium for optimal health.

            Another juicy little tid bit for you; according to Traditional Chinese Medicine, ginger has the power to promote a calm mind and clear decision making. Feeling overwhelmed by the holiday hoopla? Feel like those voices inside your head just keep multiplying? GINGER!

            Now that you have been sufficiently schooled in the magical health-promoting properties of Zingiber officinale, we can get down to the goods… COOKIES!

            I developed this recipe from an existing recipe for “You Got Peanut Butter in My Chocolate” Cookies from the cookbook Eat, Drink & Be Vegan by Dreena Burton along with inspiration from a fantastic chef and wonderful lady in Reno by the name of Absolutely Michelle. You can find more info on Michelle at, and you can find her AMAZING cookies at the Great Basin Food Co-op.

Peanut Butter-Ginger Chocolate Chip Cookies

makes 12 medium or 18 small cookies

1 ¼ c. gluten free flour blend (I use Bob’s Red-mill)

1 tsp. baking powder

½ tsp. baking soda

¼ tsp. salt (½ if your peanut butter is unsalted)

¼ c. coconut sugar

½ c. peanut butter

1 tsp. vanilla

¼ c. melted coconut oil

1/3 c. maple syrup or honey

1 inch ginger, grated

1/3 c. chocolate chips


Preheat oven to 350 degrees. In a large bowl, combine dry ingredients and mix well. In a medium bowl, combine wet ingredients (including ginger) and whisk until smooth. Add wet ingredients to dry along with the chocolate chips. Mix together with a spoon or hands if necessary. Roll dough into balls of desired size and space evenly on parchment lined sheet tray, then flatten slightly. Bake 11 to 15 minutes or until beginning to brown. Allow to cool. Enjoy!

            Now that you are armed with the power of ginger, go forth and spice up your holiday! Bake some cookies and spread the love. Enjoy them while admiring the Tannenbaum O Tannenbaum or savour them while watching the candles burn during this glorious festival of lights. However you do it, do it with love!

 ~Sarah Ann Landau~


Burton, Dreena. Eat, Drink & Be Vegan. Vancouver, British Columbia. 2007. Print.

E’ale, Henele. Energetic Health Volume 1. Los Angeles, California. 2011. Print.

Mateljan, George. The World’s Healthiest Foods. Seattle, Washington. 2007. Print.


Who Gives a Cranberry?

Why I do, and you should too.


I know what you’re thinking right now… Cranberries are gross! And I agree with you. That gelatinous cylindrical mass that you may think of as cranberry sauce is gross. I would rather eat my own shoe than let that stuff touch any part of my body. I think the only reasonable use for it could be removing oil stains from my the driveway. But I am not here to regale you with the cleaning properties of canned cranberry sauce. What I am here to do is fill you in on just how great real cranberries are, both nutritionally and culinarily.

We all know that cranberries are red, but do you know why? Thanks to these fun little phytonutrients called antioxidants, namely anthocyanin. Anthocyanins promote vascular health and enhance the antioxidant powers of vitamin C. What? You didn’t know that vitamin C is an antioxidant? We’re learning all sorts of new and exciting things! But get this- every antioxidant that we put into our bodies has the power to combat ROS or Reactive Oxygen Species (a type of free radical), which are produced during energy production in our cells. This is great news because those devious little buggers can do critical damage to lovely, delicate little cell organelles- like the mitochondria, where all of our energy is made!

Not to worry. Cranberries have got us covered. They are not only SUPER high in antioxidants, but other fantastic vitamins and minerals as well. We mentioned vitamin C, which of course is sooo important for immune health. But, did you know that it also helps our bodies to replenish its stores of vitamin E (…also an antioxidant. YEA!)? This is awesome because, now, not only have we pumped up our immune systems and protected ourselves from free radical damage, but now our skin’s defence against ultraviolet light is powered up too!

Another little gem that cranberries have to offer is potassium. This mineral is extremely important for the regulation of sodium in our bodies. On average, we need to take in at least twice as much potassium as sodium, and for those of us that deal with high blood pressure, we want to take in more like 10 times as much potassium as sodium. Another major gift that potassium gives us is support of our heart and muscle contractions. Ever get a Charlie horse? Eat some cranberries! They’ll work it out for ya.

Nutrition talk aside… Again, I know what you’re thinking: What could we possibly do with these tart little berries to make them taste good? Well, I’ve got you there! Just in time for Thanksgiving, I’ve pulled from my memory vault this fantastic raw cranberry chutney recipe that my friend, Katie, made for us a couple years ago.

Raw Cranberry-Tangerine Chutney

1 c. fresh organic cranberries

1 c. organic tangerine sections

pinch of sea salt

raw honey or maple syrup if desired

lots of LOVE


In the bowl of your food processor, combing all ingredients. Pulse until well combined,  but not super saucy. Enjoy!

That wasn’t so bad, was it? We’ve all been traumatized by canned cranberry sauce, but don’t let that put you off these magical, antioxidant-packed fruits forever. Step away from the can opener and whip yourself up some good health!

In the spirit of the holiday, I would like to leave you with this:

Mother Earth,

thank you for giving us this food,

thank you for the forces and being that brought this food to us,

thank you for the plants and animals that have given their lives to feed us and keep us well.

We thank you, we love you, and we appreciate you.


Mateljan, George. The World’s Healthiest Foods. Seattle, Washington, 2007. Print

Keefer, Amber. Red Cranberry vs. White Cranberry. 2011. Web

O Pumpkin! My Pumpkin!

Why your jack-o-lantern deserves better.


            If you get this reference, you’re probably wondering why the heck I am using a poem by Walt Whitman as a metaphor for winter squash. The poem O Captain! My Captain! talks about the exalted captain lying lifeless on the ship’s deck once her voyage has been completed. Very sad indeed. Is it not also sad when you’ve gone to the hardware store in search of the perfect tools, set up the newspaper, dug out the slimy guts and SLAVED for over an hour to portray just the right amount of spook on your pumpkin’s side–  And once the carving is through, it’s out on the stoop for ONE DAY and it’s shrivelled up like an old prune?!

             The answer is yes. It is extremely sad, which is why I resolve to eat my pumpkin.

             This year, we actually grew sugar pumpkins, the ones that you make pies out of. We had one plant that produced over twenty squash! Impressive, eh? Nature, she is a lady of magic and mystery. We gave away about half of them, but the rest are going to good use… in our bellies! We’ve made pumpkin curry, pumpkin bread, pumpkin pie, etc. Even our dogs love pumpkin*!

             Pumpkins are tasty and versatile, yes, but guess what else they are… SUPER NUTRITIOUS! Just a few of the nutritive tools winter squashes have in their arsenal are:

             Alpha & Beta-carotene: These antioxidants are precursors to vitamin A which of course, is          awesome vision-support and provides protection from viruses.

            Folate: This vitamin aids in the production of skin cells and red blood cells, and also         supports proper nerve function.

            Potassium: So cool! Potassium helps to keep your sodium levels in in check, and in doing             so lowers your risk of hypertension while maintaining proper calcium levels and electrolyte   balance.

            *My dear friend, Katie, told me that cooked pumpkin is great for upset doggy tummies!

             Now that we’ve got that covered, I’m sure you’re just as amped as I am about not only eating and cooking with pumpkins, but nutrifying your body with them! So here is one of my favorite winter squash recipes. You can use any type of winter squash, but let’s use pumpkin for your poor, withered jack-o-lantern’s sake.


Roasted Winter Squash with Rosemary

3-4 c. winter squash, peeled, seeded, and cubed

1 red bell pepper, julienned, then cut in half

3 inch sprig fresh rosemary, picked and chopped

3 cloves garlic, minced or micro-planed

2 tbsp. melted coconut oil

salt and pepper to taste


Preheat oven to 425 degrees. In a large bowl, toss together all ingredients, then lay out on sheet tray. Bake 30-45 minutes or until the squash is tender when pierced with fork.


Friends, don’t let your pumpkin meet it’s demise on your front stoop, give it a dignified death. Death by mastication. OM NOM NOM NOM!



Mateljan, George. The World’s Healthiest Foods. Seattle, Washington: George Mateljan Foundation,                    2007. Print

The Amazing Apple

An apple a day… Really?

by Sarah Landau


            Yes, the old adage is true. Apples pack an incredible nutrient punch that can help to keep you happy, healthy, and… out of the doctor’s office.

            What’s so great about apples, you say? Well, I’ll tell ya! They are chock full of digestive enzymes, vitamins, and antioxidants. Apples are an excellent source of vitamins C and A, which also fall into the antioxidant category along with Catechins and Quercetin. We all know that these immune-boosters are good for us, but why?

            Vitamin C, also known as Ascorbic Acid, has the ability to combat free radical damage on a cellular level, help to replenish your bodily stores of vitamin E, up your body’s ability to absorb iron, and generally fight cancer.

            Vitamin A, also known as Beta-Carotene, is responsible for the upkeep of your vision as well as fighting off viruses.

           Catechins provide protection from free radical damage.

But the real star of the show here is Quercetin…

            Quercetin is able to provide protection for insulin-producing cells in the pancreas (great for diabetics!), assist in the maintenance of healthy sinus cells (great for people with allergies!), help maintain cardiovascular health (great for everyone!), as well as support the functioning  of mitochondria (SUPER for energy production!)

*These awesome antioxidants are found in highest concentration in the skin of the apple, so make sure you are buying organic produce that doesn’t require peeling!

*The digestive enzymes and certain nutrients contained in fruit are very delicate and susceptible to heat, so it is always best to eat your fruits raw. YUM!

            I was blessed to have spent my youth in upstate New York, where autumn is apple season and the varieties of colors and flavors abound. There are Cortlands, Braeburns, and Winesaps (my favorite!) as well as Pink Ladies, Macintoshes, and Honey Crisps, not to mention the old fall-backs, Granny Smith and Red Delicious– to name a few. There are tons of varieties as beautiful and diverse as you could imagine. Apple-picking is still one of my favorite fall activities when I have the luxury of being near an orchard.

            Here in the Reno area, apple orchards are few and far-between. But don’t let that discourage you from experiencing the bounty that this miracle fruit has to offer! In any grocery store you can find the basics, but if you’re bored with plain old red or green, check out the Great Basin Community Food Co-op for an awesome selection.

            I love to eat a good, crisp apple just the way it is, but there are soooo many different raw recipes that will not only elate your taste buds, but nutrify them as well! Here’s one that I came up with:

Raw Apple Crisp for One

1 apple, cored and sliced very thin

½ tsp. fresh lemon juice

1 tsp. honey or maple syrup

1 tsp. coconut oil

2 tbsp. chopped walnuts

2 tbsp. shredded coconut

a dash of cinnamon

a pinch of salt

In a small bowl, toss together apple slices, cinnamon, and lemon juice to prevent oxidation (browning). Arrange slices in layers in a small ramekin. In another small bowl, combine remaining ingredients. Mix well. Cover apple slices with nut mixture. Place ramekin in a dehydrator on high for no more than one hour or in your oven at the lowest temperature (probably 170) with the door slightly open for 30 minutes.




Mateljan, George. The World’s Healthiest Foods. Seattle, Washington: George Mateljan Foundation,                    2007. Print

Marie, Joanne. Foods High in Catechins. SFGate. Web.

Richards, Byron J.. Quercetin for Nerves, Allergies, Immunity, and Metabolism. Byron J. Richards Wellness Resources. Web.