Healthy Food For Your Family’s Meals

There is more unhealthy packaged and junk food than ever before in North America and we are seeing the result of that. Disease and illness.

In my last post I listed some unhealthy foods. Foods you should think about giving up and promised to post a list of the nutritious foods to add. Here is the list of healthy, nutritious foods I recommend you add to your family’s diet.

Hemp Seeds – One of the most nutritious foods on the planet. High in protein, Omega 3, Vitamin E (3x the amount as in flax seeds), GLA and essential fatty acids

Chia Seeds – Complete protein, high in antioxidants, potassium, boron, iron, essential fatty acids, riches veggie source of Omega 3, fibre and more. Good for energy and endurance.

Raw Nuts and Seeds – Protein, vitamins, minerals, Omega 3, essential fatty acids, iron and fibre. Sesame seeds are very high in calcium, copper, manganese, tryptophan, magnesium, iron, phosphorus, zinc, Vit B1 & fibre. Pumpkin Seeds – Manganese, magnesium, phosphorus, tryptophan, iron, copper, Vit K, zinc, protein. Sunflower Seeds – Vit E, Vit B1, manganese, magnesium, copper, tryptophan, selenium, phosphorus, Vit B5, folate

Buckwheat & Oat Groats – these are high in fibre, protein and minerals. Buckwheat is gluten free (it is a seed). Both of these can be ground into flour, soaked and eat raw, cooked and used in baking and dehydrating recipes.

Quinoa – High in protein, manganese, magnesium, iron, tryptophan, copper, phosphorus. Great hot or cold, cooked or sprouted. Great in salads.

Gluten Free Flours (organic, high nutrient and high fibre). Chickpea, amaranth, brown rice and tapioca (just to name a few).

Madjool Dates – High in calcium, sulphur, iron, potassium, phosphorous, manganese, copper, magnesium and fibre

Figs – Potassium, calcium (250 mg of calcium per 100g compared to whole milk at 118 mg), magnesium, iron, copper and manganese.

Raisins and dried fruit – Use to sweeten cookies, muffins, cereals, treats instead of sugar

Cacao Powder– High in magnesium and antioxidants. Very low in caffeine (must lower than roasted cocoa and processed chocolate).

Recipe Makes Raw Soy Sauce

Easy to make raw ketchup in home, because the matrial ist easy to find, the following recipe makes raw soy sauce

  • 1 cup sun dried tomatoes (soaked in filtered water for at least 1 hour)
  • 1 cup tomatoes
  • 1 Tbs. minced garlic
  • 1/4 cup onion, chopped
  • 10 basil leaves
  • 2 Tbs. raw apple cider vinegar
  • 6 dates (start with less and taste before adding more)
  • 1/4 cup olive oil
  • 2 Tbs. agave syrup (may or may not need to add this so taste first)
  • salt to taste

Blend all ingredients together in a blender.

Raw Burgers are great served on a lettuce leaf bun with the ketchup (as above or another raw ketchup), a raw cheese, organic dijon mustard and whatever veggies to want to add to it.

How To Craving A Raw Nut Burger

Nothin is like a great burger, right? I used to love hamburgers! I admit it, I did, especially on the BBQ.

I have not had a regular hamburger for years but I have had some great RAW BURGERS!! Thank goodness for the dehydrator. Normally I do not eat a lot of dehydrated food but sometimes I crave the heavy, dense texture of dehydrated foods.

I have been working with a group opening up a Raw and Vegan restaurant in Naniamo, BC. Today we worked on perfecting a couple raw burgers. They turned out fantastic!! I thought I would put up a couple videos on how to make a dehydrated burger.

The first video is by Karen Knowler.


This summer when I am invited to a BBQ I am going to bring a plate of raw burgers and let people give the a try. Also, I can sit there along with the rest of them and have my burger along with some mayo and ketchup (all raw and made by me).

Recipe How To Make Kale Salad

Kale Salad Recipe

  • Bunch of organic kale (I used curly)
  • 1/2 C of shredded cabbage
  • 1/4 C cut grape tomatoes
  • Rip kale off of stems and rinse and drain kale. Dry it off a bit with towel or paper towel. Rip it or cut it into smaller pieces. Put into large bowl. Add shredded cabbage.

Kale Salad Dressing

  • ½ avocado
  • almost 1 lemon juiced
  • 1 Tbsp Braggs
  • 1 Tbsp olive oil
  • 1 tsp cumin
  • Start by mixing oil and about 1 Tbsp lemon juice. Taste – does it need more lemon? Add braggs and mix until creamy. Add cut avocado, cumin and salt and mix well.

Pour dressing over kale and cabbage and massage dressing into the kale and cabbage. Add chopped grape or cherry tomatoes, sesame seeds or any other raw seeds.

Tips And Recipe Wakame Salad

This is a great way to start introducing seaweed to your diet. Wakame is high in iodine, calcium, iron, phosphorus, potassium and Vitamins A and B. Great for women and for thyroid function.

I love seaweed so add dulse, kelp, nori and wakame to many of my dishes. Start with this salad and I will introduce you to more ways to includes seaweed into your diet in the future.

This is basically just a green salad with the wakame added into it. Not all salad dressings taste good with the wakame so you might want to stick to an Asian style dressing. The one I use is so simple and basic and I explain it in the video but I will also write it below.

Dressing for Wakame Salad:

  • 1 Tbsp Olive Oil (or a mix of olive oil and sesame oil)
  • 1 Tbsp Lemon Juice (also can use Apple Cider Vinegar or a mix of lemon juice and ACV)
  • 1/2 – 3/4 Tbsp Braggs (or Tamari or Nama Shoyu)
  • Depending on how large your salad is will determine how much dressing you need. Remember, start mixing and then taste as you go along so you can make the dressing to suite your taste.

If you have not tried either of these salads I highly suggest you do. I also encourage you to play around with the ingredients and dressings because everyone has a different taste and you must find what works for you.

Recipe How To Make Sesame Hemp Crackers

These sesame hemp triangles are a very tasty and healthy snack. They are easy and fast to make. The bonus is they contain 2 highly nutritionally dense foods – hemp and chia.

Hemp seeds are extremely nutritious. They are a fantastic plant form of protein as well as supplying omega 3, vitamin E and are one of the richest sources of essential fatty acids in the plant kingdom.

Chia seeds are a complete protein. They are high in antioxidants, potassium, boron, iron, essential fatty acids, fibre and so much more. They help increase and sustain energy. They are a great energy food for athletes.

Sesame Hemp Crackers

  • ½ C sesame Seeds
  • ½ C hemp hearts or seeds
  • 4 tbsp chia gel
  • Lemon zest – about 3 tbsp
  • ½ lemon juiced
  • 1-2 Tbsp honey or agave

Salt to taste

Soak sesame seeds for at least 2 hours. Put into wire strainer and rinse and drain well. You do not have to soak hemp seeds.

To make chia gel, soak 1 Tbsp of chia seeds in 6 Tbsp of water. Stir and wait for it to come into a thick gel (about 30 min). Not sure how much this will make, I am just guessing that it will make 4 or more Tbsp of chia gel.

Put all ingredients into a bowl and stir to combine and spread on teflex sheets. Score into triangles. Dehydrate at 105 degrees for about 6 hours or until it peels easily away from teflex sheets. Flip onto mesh dehydrator sheets and dehydrate for another 4 hours – or how ever long it takes to become solid.

This is a smaller recipe. Try it out and see if you like it. You may want to adjust ingredients. Add orange and or lime zest for a change. Add some black sesame seeds and even some whole flax or added color.

Cranberry Juice Recipe

If you are looking for some delicious, nutritious, simple thirst-quenching summer drinks I have a couple recipes for you.

I love, fresh tasting, clean, fresh drinks and I know there are a ton out there in the supermarkets or health food stores but take a look at the ingredients because some of those may not be so healthy for you.

The couple I have for you below contain only about 3 ingredients and are incredibly tasty, fresh, clean and so healthy! Not to mention super easy to prepare. All you need is a blender.

This first thirst-quencher is a CRANBERRY JUICE. I know you can buy so many bottled cranberry juices but so many of them contain grape juice or apple juice and actually just a small amount of actual cranberry juice. I like making my own. Cranberry juice is healthy for you and when you make it yourself you control the sweetener. I make mine with frozen cranberries because I always have some in the freezer. The recipe is as follows:


  • 1 C frozen cranberries
  • 2 – 2.5 C water (depends on how you like it)
  • Juice of 1.5 limes
  • 2 tsp of agave (or another sweetener)
  • That is it!! Super fast and super easy! Just blend ingredients in blender and enjoy!

How To Make Watermelon Juice.

I know that watermelon is best eaten as a whole fruit but I have heard of making a juice with it so thought I would try it. Great if you have a lot of watermelon left over and it is rippening faster than you can eat it. I LOVED the juice – so hydrating and fresh. This is great for a morning drink in the summer.

2 C watermelon chopped
1/4 C water
Juice of 1 lemon
Blend in blender and it is done! So refreshing!!

These are some great drinks you can try and are super easy, fast and delicious – perfect for summertime.

Easy Add More Raw Food Into Your Diet

This is the easiest way to add more healthy raw foods into your diet. Greens are some of the most nutrient dense foods on the planet. They are also high in protein. But…how many salads could you eat in a day?

What I suggest is consuming juices that contain a lot of veggies and or greens. Some people do not make their own juices because they do not have a juicer. I didn’t either and I love juices so I got my nut milk bag and made juices with my blender. Yes, they contain water (to make them blend) but this also helps to make them very hydrating for you. It is good to drink a lot of water and this way you get a great tasting water.


2 C filtered water
1 medium to large beet
1 apple
2 larger carrots
4 stalks of celery
12 cucumber
1 Tbsp lemon juice
Add to blender and mix then strain through nut milk bag as in video. I suggest also adding some greens to this. This is just 1 recipe but there are thousands!!

In this juice I used beets and other veggies but you can use mainly greens. The veggies and greens I suggest using to make a juice are:

Cucumber, celery, carrots, beets, apples, kale, spinach, Swiss chard, turnip greens, spinach

I have never tried veggies such as broccoli, cauliflower, cabbage, etc but I do not think they would work. The above veggies and greens are ones I can think of right now but I may have missed some. I usually always add an apple to the juice – it adds just a touch of sweetness and veggies may lack that. I combine a few or whatever is in my fridge. I also like to add ginger and lemon sometimes. You can make a simple juice such as carrot, apple and ginger or you can combine various veggies and greens. Experiment!

There are also so many recipes available online so find a few you want to try.

There are many different opinions on this. But my opinion is that making it the day before (or night before) is fine. Because i feel it is better to have a juice that was made the night before than not having juice that day at all because you didn’t have time to prepare it fresh. I often make enough for the next day when making a juice. If I am washing and cutting veggies and apple up anyway, I might as well cut enough up for a big batch of juice.

Adding fresh juices (you make yourself) or smoothies to your day is the EASIEST way to add a punch of nutrition and more raw and alkaline foods to your diet. 2 smoothies or juices a day can greatly improve your health and well being!! So simple and so good!!

Kinds Raw Food Always Good For You

We all know that it is good to add more raw food into your diet and most people are trying their best to do this. People are looking for ways to add more raw food into diet and are searching the internet for ideas or possibly visiting raw food restaurants to taste gourmet raw foods.

Salads, salads, salads… the winter, who wants to eat salads? When people are looking for ideas they are probably looking for something different. It is exciting to discover the wonderful world of gourmet raw foods! Who wouldn’t be excited about a decadent dairy-free cheesecake? Or a chocolate layer cake made with nuts, dates and coconut and no flour! What about a wrap filled with sauces that are dairy free and the wrap itself is wheat-free?

It is so cool to eat food that tastes rich and delicious, especially the sauces you thought you may never be able to eat again. I say go for it if you are just starting your raw food journey and have recently given up dairy, meat, sugar and gluten…but I want to caution you to: PLEASE MAKE SURE YOU EAT YOUR GREENS!

Raw desserts, sauces, dips, wraps, crackers and breads are great and a better alternative than anything in the SAD food diet. But they are also high in calories and in many cases – high in fat. Of course, having these foods in moderation is fine as long as you continue to eat a lot of greens and fruit.

Make a salad a BIG part of your meal. If you want something warm, make a raw soup and warm it up or saute some greens in a frying pan with coconut oil, garlic and ginger and then add a bit of braggs (or tamari) and a touch of apple cider vinegar.