Raspberries on my mind...

Yummy in my tummy! Photo by: strawberry4bali.wordpress.com

Tart. Tangy. Melt-in-your-mouth delicious. Pickable. Snack-attackable. Just plain fun! Raspberries are a jewel to beholden. They grow on wild bushes...They can be eaten RAW, added to smoothies for a nice zest, mixed with lemon juice and other berries for a beautiful summer berry salad, they are easy to eat, easy to transport, they freeze fantastically and are a great snack for kids and adults alike!

It's hard not to like a raspberry. You can even grow them in your garden at home!

See there? Easy little ice cubes! Who knew? Photo by: www.stylecraze.com 

Did you know? ...Raspberries make great "ice cubes" for summer time drinks? We like to freeze our raspberries, blueberries and even sliced peaches and pineapples, then drop them into a glass and fill with lemonade, orange juice, coconut water or whatever summer drink suites your fancy. They keep the drink cold AND give a little flavor while adding a fun edible treat to any thirst quencher! Try it today! Everyone will love it!

Delicious raspberry, acai, kiwi smoothie! Yum! Photo by: kblog.lunchboxbunch.com 

Raspberries are such little yum yums! Use them for making a delicious sugar-free jam, add to cereals and morning-time oatmeal or quinoa eating, use to garnish a delectable dinner salad for a slight light sweetness, eat with strawberries, blueberries and blackberries for a BERRY-LICIOUS snack! Blend them up with coconut water, fresh mint and crushed ice for a simple summer-time smoothie! Oh the possibilities are endless!

Raspberry bushes at home! Photo by: www.choicefood.in 

While I munch away on my bowl o' raspberries I find it necessary to tell YOU, as a transitioning RAW VEGAN, why I just love eating them so much (and how you can too!).

Spinach salad with raspberry, avocado...oooh! Photo by: recipeideashopblog.wordpress.com

Let me put it to you this way, if you are struggling with finding balance in your weight...RASPBERRIES ARE THE ANSWER. New studies have shown how the phytonutrients found in raspberries (specifically raspberry ketone, also known as rheosim) play a major role in reducing inflammation and oxidative stress (two main factors that attribute to cancer growth)!

Raspberry smoothie! Oh the possibilities! Photo by: www.thomasdux.com.au

By chasing down free radical molecules, increasing metabolism, oxygen consumption, and regulating enzyme activity that could trigger unwanted inflammation the phytonutrients in raspberries can help lower our risk for chronic diseases such as: obesity, type 2 diabetes, hypertension and atherosclerosis.

Truth be told, the phytonutrients found in raspberries are unprecedented in diversity and potency; raspberries boast over 22 phytonutrients!

Peach, basil, Raspberry salad. Light, Summer,easy! Try it! Photo by: foodwinethyme.com

RASPBERRIES ARE: anti-cancer, anti-oxidant, anti-fungal, anti-microbial, anti-inflammatory. All that packed into such a tiny little PUNCH! You know you wanna eat some...tonight! 1 cup of raspberries = 63 CALORIES! That's it! 

If you didn't know, now you know! Photo by: reflectionswithrhonda.com

What else do we get when we eat raspberries you ask? 50% of our daily Vitamin C intake, 40% of our Manganese intake, 30% of our Fiber intake (and we all could use a little more fiber in the diet), Vitamin K, Magnesium, and guess what else...even Omega-3 fats! Some Copper, Vitamin E and even Potassium as well!


And let me just tell you something else while were talking...If you're a woman and you ever get cramps...start taking some Raspberry Leaf capsules...it will change your life. I usually recommend taking them at least 2 weeks prior to the arrival of you-know-what:Take 2 capsules, 2x daily. The addition of ginger capsules (take 2 capsules, 2x/day) will also make your life so much easier. Trust me. ;-)

Eat some berries today! Toast with peanutbutter and banana, sliced strawberries and watermelon, raspberry, blackberry, strawberry, blueberry, almond milk smoothie. Photo by: veggieomnom.tumblr.com

As a transitioning raw vegan simple, tasty, easy-to-digest natural meals is what it's all about...and raspberries provide that in so many ways! It's summer and high time to add some raspberries to your diet regimen today! Easy smoothie recipes, salad recipes, tea/drink recipes, jams and more are available here for you!

Pucker up!
~h

Sweet Watermelon Rain!

Sweet and delicious, watermelon rain down on me ! Photo by: sunshinekiddd.tumblr.com

Oh watermelon. Tasty. Sweet. Juicy. Crisp summer heaven. I mean who doesn't like watermelon? It's the perefct light summertime treat and the best part, you can eat as much as you want! A cup of watermelon only has 45 calories!

Sweet watermelon rain. Watermelon, true to its name, has 92% water content and is among the top foods to eat for replenishing the body (which we know is made up of over 70% water itself!)

At 20% of my daily Vitamin C intake, I think we can all afford to get some! Photo by: cikipedia.com

Watermelon requires minimal prep for a worthwhile treat, can be eaten by kids, adults and elderly alike as it's juicy nature make it very easy for all to enjoy.

So here's the skivvy on watermelon...if you have a juicer it's 100,000% worthwhile to juice it! Now I know what you're thinking..."why would I juice a watermelon when I could just eat it??" I feel you, HOWEVER we all know your body can absorb and digest liquids lightyears faster than solids...so why not?

Does it taste as good, light and refreshing as it looks? Yup, it sure does! And the froth happens naturally.
Photo by: healthfoodlover.com

And trust me, you will soon begin to crave fresh watermelon juice. It's all the rave! Be warned however...fresh watermelon juice may cause you to abandon your sugary summer sweet tea or lemonade...just sayin'. Don't say I didn't warn you.

Love watermelon? Yes I do-ooo.
 Photo by: www.thenakedkitchen.com (cool blog, show them some love while you're at it!)

Now while we're all enjoying our sweet crisp watermelon deserts might as well know why it's good for us, right? Well, let me just tell you now, watermelon is just what you need for strong bones, fat zapping, supple skin, good eyesight, healthy pregnancies, heathy heart, and can potentially reverse erectile dysfunction in men. *In case your wondering from 3-6 cups of watermelon juice daily for at least 3 weeks is recommended to see a 12-22% increase in arginine levels*

Seriously want to jump in this picture right now! YUMMO! Photo by: blog.needsupply.com

Watermelon has an unusually high level of lycopene (more than it's cousin fruits tomatoes, grapefruits and guava). Lycopene is a carotenoid phytonutrient which is especially important for cardiovascular and bone health AND an antioxidant! Lycopene is also a well documented inhibitor of inflammatory activity! Watermelon contains Citrulline, an amino acid which converts into arginine. Arginine is a substance that improves blood flow and may help prevent excess fat accumulation in the cells.

See how red-ripe these are on the inside? A good indicator is the underbelly of the melon. Look for a more yellowish color as opposed to white-ish color, which tends towards a more ripe melon inside. Photo by: www.thekitchn.com

Watermelon is full of Vitamin C, Vitamin A, Magnesium (something most women especially are often low in), and Potassium! Watermelons are Even the seeds are good for you! Watermelon seeds provide us with small amounts of zinc, protein and iron too! Watermelon seeds can also be roasted or ground up into cereal to make bread! Ever been warned not to eat too close to the rind? Studies now show there are vital nutrients to get from there too! FYI you can actually eat the WHOLE WATERMELON! Who knew!?

BEWARE SEEDLESS WATERMELONS...THEY ARE HYBRIDS!

TIP: Once you cut your watermelon it is best to enjoy within 2-7 days (max) for optimal nutrition and taste.

Yeah! That's a watermelon. Funky skills huh? Photo by: gallery.asiantown.net

So there you have it my loves. All the secrets to these wonderful watermelon things. As a transitioning raw vegan I LOVE LOVE foods that require little to no maintenance...are easy to eat and require no cooking! Summer is here! Stay light and eat fresh!

Love,
~h

Dino Kale...COLOSSAL!

Look at the pretty kale plant! Beautiful AND delicious! Photo by: home.howstuffworks.com

Hmm...Kale. A cruciferous vegetable. Until recently kale was a relatively secret food. Anyone whose family made "greens" knew about kale but they NEVER would have thought about eating it...you guessed it...RAW~!

Perfect for wraps, dips and general munchies! Photo by: rbgsocialclub.wordpress.com (check their site, these guys are the truth!)

I really really like raw kale. I eat it dipped in hummus instead of pita chips...chopped finely (like you would a cabbage) and eaten as a salad with a nice balsamic dressing...left overnight and it turns into a coleslaw of sorts super yummy! I eat it steamed with a squeeze of lemon juice and almond slivers...ooh and use it in place of "bread" for my sandwiches wraps and tacos. I could go on and on!

Yummy kale salad with blackberries, strawberries, kiwi and a citris dressing! Photo by: nutrition4women.net

I recently put my aunt and uncle on to kale and they were pleasantly surprised at the taste as an alternative to other lettuce options. We mainly eat it as a salad but kale can be blanched (basically quick steamed) also!

You can boil or steam. I personally prefer steaming and using the large leaves as "taco shells" or "bread" and rolling just about anything up in that sucker. YUM! ...recipes at the bottom. :-)

NOTE: Steaming the kale kicks up the fiber-related components and makes them more effective at binding together with bile acid in your digestive tract.

Couldn't get any better than this! Could it? Nah. Photo by: www.karenville.com

Back to our mega dino dose of kale...

Kale! Great for smoothies, dips, patés, pestos, and in place of chips! Photo by: www.alexandracooks.com

Kale makes GREAT SMOOTHIES and the juicing options are seriously endless. This is one of the main reasons why kale is such a staple in my daily food choices, it's just so stinkin' versatile! And yes, I do a green smoothie every* day. (*mostly every day) :-) hey...I'm human too okay.

Kale smoothies for kids (and grown-up kids too!) -Ingredients: (3) Bananas, 12oz. Apple Juice, and 3-4 large pieces of Kale. Blend it, Drink it! EASY! Photo by: www.fortheloveoffoodblog.com

Why do vegans, veggie-tarians and carnivores alike love kale? I could seriously write a mini-series on the benefits of kale there is so much to know, so here we go!

Let me just start by saying KALE CONTAINS: Antioxidants (prevents oxidative stress by boosting our cartenoids and flavonoids), Anti-Inflammatory (prevents chronic inflammation), Cancer-preventing (bladder, breast, colon, ovarian, prostate), detox-activating properties.

Did you catch that? Per Calorie, Kale has more IRON than beef, MORE Calcium than milk AND 10% more Vitamin C than Spinach. Hello! Photo by: fittipdaily.com

Kale also contains crazy amounts of Vitamin K (like somewhere around 1300% of our daily recommended intake!), 354% of our daily Vitamin A intake, 88% of our daily Vitamin C intake and a long list of other vitals like manganese, fiber, copper, calcium, vitamin B1, B2, B3 and B6, vitamin E, iron, potassium, magnesium, protein, omega-3 fats,  folate, phosphorous! ...ALL IN JUST ONE CUP OF COOKED KALE! Which by the way is only roughly 36 calories! Ahem, you do the math here.

Simple, easy and nutritious! Photo by: localfoods.about.com

As a transitioning raw vegan I LOVE KALE for it's yummy taste as an alternative to other lettuces, for its easy preparation and best of all its nutritional content. As someone transitioning to raw veganism it is important to make my meals as nutrient-rich as possible and kale certainly fits the bill!

I hope you will incorporate some kale into your family's diet this week! Just give it a try! Worst case, you steam it and add some toasted almonds, a squeeze of lemon juice and some seasonings...you won't be disappointed.

Vegan mega-salad with all the fixin's! Get it! Photo by: www.thevintagemixer.com

My favorite kale juice recipe to date:
2-3 handfulls of chopped kale, 2 apples (add another one if you need more sweet), and 1 lemon! Easy! 20 more great kale recipes HERE!


Take my advice and eat you some TODAY!

Live. Love. Well.

~h

Holy Apricot!

Holy Apricot! Photo by: anapricot.blogspot.com 

I just love eating apricots. They are the new found object of my desire. They are sweet, a bit tart and just juicy enough. Enjoy them fresh or dried, you will be very  surprised that the velvety skin, smooth and sweet taste, and delicate orange color.

Fresh apricots are generally "in season" from May to October so the time is ripe to get you some APRICOTS! You can typically find canned or dried all year round.

Only 16 calories per apricot!? What's not to love!? Photo by: ybertaud9.wordpress.com

If you like peaches, you will highly enjoy the tiny hands feel of the apricot with a little less mess. Apricots and peaches are cousins, you know. Coming in at only 16....yes that's right...only sixteen calories per apricot...seriously. IDK why I didn't start munching on these little treats sooner!

Apricot nectar (or juice) is SUPER tasty and very filling! Try some today! Photo by: menumanaged.blogspot.com

Apricots have loads of Vitamin A, C, Fiber, Potassium and Tryptophan. These attributes help fight disease (fiber), pack a powerful antioxidant punch (Vitamin A), help protect the heart and the eyes by decreasing the risk for developing cataracts by nearly 40%! and help prevent cholesterol build-up and heart disease (betacarotene).

The average American gets less than 10 grams of fiber per day. Apricots are an easy, simple and tasty way (you know I love that trifecta combo) to add dietary fiber to your day!

"Data reported in a study published in the Archives of Opthamology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily."

Source 

Tasty treats! Photo by: www.ifood.tv 

TIP: For optimal nutrition (and taste in my opinion) Apricots are best consumed fresh and raw! Dried apricots often contain sulfur (unless organic) and some people should not consume sulfur. (Sulfur is commonly used along with other chemicals to preserve dried fruits, which is why it can be more beneficial to buy organic dried fruits as well which do not contain sulfur)

See how they are almost kind of red-orange color on the inside? That's what we're looking for. Photo by: myhealthmaster.blogspot.com 

ALSO...the darker and more "reddish" the apricot, the higher the antioxidant level.
HOW TO PICK AN APRICOT: They should be rich in orange color. Try to avoid the yellow, pale-looking ones. They should also by slightly soft and not too firm. Typically you can smell a rich sweetness from them as well. This means they are good for the eatin'!

Start your journey with fresh apricots today! Apricots dying in Cappadocia. Photo by: commons.wikimedia.org -

As a transitioning raw vegan, what was once only a "snack" has become a much more intentional nutritious "one-bowl" meal. I LOVE fruits and veggies are that require little to no prep or clean up and provide my body with vital vitamins and minerals that I need!

Eat up! Photo by: sohappytosew.blogspot.com 

Grab you some fresh apricots from your local grocer today! (Trader Joe's often carries them fresh with about 10-15 in a carton for approx. $2.49 and you can even find Apricot juice or "Nectar" at many local Arab, Hispanic or Indian stores, even Whole Foods!)

Peace.
~h

Delicious Blueberry kisses!

Fresh hand-picked blueberries! Yummo! Photo by: thecolleyhouse.org

If you're anything like I was as a kid...I hated blueberries! They were weird, tasted funny and were too mushy. Nowadays...you'd have to tie my hands to keep from eating them right off the stand! (and even then I'll still sneak in a few handfuls!)

I super love blueberries, but I understand that our tastes change as we change, and our preferences evolve as we evolve...thus...we must be ever vigilant and patience with ourselves and others...and our food choices.

Back to these little blue nuggets of wonder...

Whole body antioxidant support! Get you some! Photo by: health.usnews.com

You know the name of the game: "Raw or nothing at all!" and blueberries carefully fit the bill around here! They are actually best eaten raw as that is when they taste yummiest AND provide the highest nutritional value to your growing (and changing) body.

Berry berry delicious! Photo by: erasedisease.com

Where else can one find cognitive, cardiovascular, blood sugar, anti-cancer, and eye support all in one superfood?! At only 84 calories per 1 cup serving...how much better can it get!

Known for high antioxidant properties, we can thank Anthocyanins for their rich red, blue and even purple color. Many of the phytonutrients we find in blueberries explain this fruit's instant claim to fame among top superstar foods. We see this in the ways blueberries keep free radicals in the blood stream at bay and function as antioxidants and anti-inflammatory compounds in the body.

Don't they just look like little sunshines? Love! Photo by: breakingmuscle.com

These tiny tots pack loads of Vitamin K, Vitamin C, Manganese, and Fiber!

The truth is one should readily consume at least three (3) cups of fruit EVERYDAY and blueberries should certainly be welcomed at the party 3-4 times per week or every single day. Also nice to know is most studies suggest that, though best eaten fresh and raw, blueberries are one of the few fruits that do NOT lose a significant amount of nutritional value when frozen! You know what that means!

I fall berry hard for these tasty treats! Photo by: rollingout.com 

Stock up and enjoy them all year round!

BONUS: Raw Blueberry Smoothie Recipe!

1/2 banana
1 1/2 cup blueberries
1 cup blackberries
1 cup almond milk
1 cup spinach leaves
Blend, add a bit of water if too thick or more berries if too thin! Enjoy!
More superb recipes here!

As a transitioning raw vegan I LOVE easy foods, rich in nutrients and even simpler to prepare! Pick up some blueberries in your neighborhood today!

Live. Love. Well.
~h

Leggo my Mango!

Mangoes come in all shapes and sizes, just like me and you! Love them! Photo by: www.mango.org 

That's right, you heard me! Get your own! Silly

I have loved mangoes since first taste. The adventure, the thrill, the challenge, the taste, the mess...a kid's dream of how life should be when it comes to eating! Sweet and sticky and so much FUN!

As grandma would say: "Go for what you know!" There's no wrong way to eat a mango! Photo by: darlinggourmet.com

Mangoes come in many shapes and sizes and can satisfy even my most desperate of hungers.

"Why would I want to eat a mango?" you might ask...glad you did. Here is vivacious vegan to spell it out for you:

M: Memory. Mangoes have been linked to increased concentration and memory due to the glutamine acid in them. Don't forget to eat your mangoes!
A: One word: Antioxidants. Mangoes contain tons of antioxidants like quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat. These hard-to-pronounce elements protect the body against colon, breast, leukemia and prostate cancers.
N: Neutralizes! Mangoes are fantastic at bringing balance to a highly acidic body, as they have wonderful alkalizing properties.
G: Low glycemic levels. Mangoes are great for diabetics, especially the leaves! You can boil the leaves, then let them soak overnight in the same water, drain and drink in the morning for a natural way to regulate your insulin levels.
O: Open your EYES! Mangoes are well known for high levels of Vitamin A and C. Just one cup of mangoes can provide up to 25% of your daily Vitamin A intake and 76% of your daily Vitamin C intake. Eating one mango a day can help you see better at night and help prevent dry eyes.

Mangoes make such lush smoothies! Makes you want to get one RIGHT NOW! 

The best way to know if a mango is ripe and ready for eating is two ways (in my experience):
1) Check the firmness of the mango. Squeeze it gently and assess: is it hard as a rock, toooo soft and squishy or a bit pliable to the press yet you couldn't make a thumb print in the skin even if you wanted to. This business of fruit picking can certainly seem tricky, but as with all things, practice will bring progress.

So venture out on your first 10 for $10 mango spree and test out your skills!

See the little knob at the top? (bottom left of the fruit) That's what you'll pop off to check for ripeness.
Photo by:  www.veganyumyum.com

2) Press right at the top of the "stem" or at least where one once was. There is often a small knob that can be plucked off, if this knob is next to impossible to flick with the tip of your thumb, it's not ripe enough. If it is easy to pull off, that is a good sign the mango is ripe.

Now there are as many ways to EAT A MANGO as there are households in my neighborhood so I won't go into detail here...but like my grandma always said..."Go for what you know!"

Delicious, sweet and nutritious! Photo by: www.wearenotmartha.com

Whether you slice them or peel them with your fingers...eat them in neat chunks or suck all the juice from the top...get you some mangoes in your life TODAY!

*TIP: If they do not carry them at your local grocery, check your local Hispanic/Mexican market or Asian market. Also here's a great post on how to cut a mango. Show them some love!

BONUS: Mango Salsa Recipe:

Mango, Avocado, Lime, Red onion, evoo, sal, peppa, cilantro, jalapeno, tomato, garlic....YUM!
Click the link for the mind blowing recipe! Photo by: www.makeitnaked.com

Easy Mango Salsa recipe!

Live. Love. Well.
~h

Freakin' Leeks!

Leeks, sliced and diced! Photo by: wikipedia.org

Leeks. What the heck is a leek...You may be wondering? Not to fear Vivacious Vegan is here!

Leeks are a strange bird of sorts...and not a bird at all actually. A leek is a vegetable that belongs to the family of onions, shallots, scallions and garlic. It is bulbous at the bottom (like an onion) and has long, firm, crunchy cylinder-like leaves that grow up from the bulb. Kind of looks like this:

The roots and cut end of a leek. Photo by: wikipedia.org

They have a surprisingly mellow, 'sweeter-than-onion' taste. They can be eaten raw, blanched quickly or sauted and even baked. (Back in my dairy-eating days I once had Leeks mac n' cheese - didn't leave much of an impression) They are the kind of vegetables that blend into the background in terms of taste, but really kick butt in terms of nutrients.



One of my favorite recipes (as I am still transitioning to raw foodism) is a Curried Coconut Milk Thai Leek Soup.  It doesn't take long to make and even less time to simmer. YUM! (Recipe upon request)

Now onto the nutritional value!

Single leek flower head. Cool right? Can you find the bee in the picture? Photo by: wikipedia.org

You wouldn't believe these large long vegetables start out as these TINY LITTLE seedlings!

50% of daily value Vitamin K
30% of daily value of Vitamin A
20% of daily value of Manganese

1 cup raw leeks only 54 calories!!!!

What's nice about leeks is because they belong to the same family as garlic and onions we see many similar benefits as their fellow vegetable-mates.

 Leeks, lemon juice, evoo, olives, grated carrot, salt, peppa, basil and tomatoes! Yummy easy mid-day salad! Photo by : www.livingandeatingwell.com

How I eat them: a little bit of lemon juice and thyme or basil...chop them up and add to a salad! Crunchy delight! If you like them cooked, saute them with some fennel or mustard seeds and a little water for 5-7 minutes stirring frequently, toss with a little evoo, pepper and thyme; season to taste and add to any ready made dish of your choosing. Great to add to soups or omlettes for a suttle deliciousness!

As a transitioning raw vegan eater I am estatic (!) to:
get massive doses of antioxidants (which help in protecting my blood vessels and cells from damage), lots of B vitamin Folate (which is key for supporting my cardiovascular system) and flavonoids (which protect my blood vessel linings too!).

Fresh leeks ready for the taking! What will you make with them? Photo by: jasons-bites.com

Because leeks are highest in Vitamin K and A - they help most with helping blood to clot properly, protect your bones from fracturing, AND protect against liver and prostate cancer!

So go out and get you some little known lovely leeks today! (Tip: You can probably find them at your local Asian grocer)

Live. Love. Well.

~h