Super Simple Fermented Vegetable Recipe

In my last post I wrote about the surprising benefits of living in harmony with bacteria. Many people in the comments expressed interest in learning how to make their own fermented vegetables.

Well I’m here to tell you that it’s super simple and that anyone can do it in their own kitchen! Let’s break out the crocks and the jars and get to the fermentation already!

How to Ferment Vegetables (Cabbage, Cucumber, etc.)

The Brine Solution

There are two important factors when making fermented vegetables and sauerkraut. The first is the quality of the vegetables you’re using. You want to include at least some fresh (preferably organic or homegrown) cabbage, or cucumbers. From there you can include your favorite vegetables, because both cabbage and cucumbers have the type of bacteria that we’re looking to have in our fermentation.

The second part of making fermented vegetables is the brine solution. This is the salt water that is used to protect against the growth of microorganisms that would lead to rotting, and promote the growth of the good bacteria lactobacilli. The more salt you use in your solution, the slower the fermentation and the more acidic your kraut will be. If you use too much salt then no bacteria will survive and your fermentation will fail.

I recommend about 1 Liter of water for 2 tablespoons of quality sea salt. Make sure that the salt dissolves in the water before adding it to your chopped vegetables.

Share this with your friends!

I’d love to have you share this super simple sauerkraut recipe with your friends and family members. Click the retweet button, “like” it on Facebook, or email it to your friends. Let’s get more people eating fermented veggies!

Love, Nathalie

How to Make Raw Fruit Roll Ups

This is a super simple raw fruit roll ups recipe shown to you in video format! You can use any fruit you like. In this recipe I used bananas and some sesame seeds to add extra crunch.

Check out this post to see what a raw food dehydrator is, and this one if you don’t have a dehydrator.

Enjoy this yummy homemade fruit roll up recipe and let me know what fruit you end up using!

How to Make Healthy Snacks with Raw Cashews

Is there such a thing as a healthy snack? I think so, and I think there are a couple of principles to keep in mind if you’re going to eat a snack.

Your snack should be easy to digest

If you’re going to have a snack between meals, make sure it’s easy to digest and that it will not cause any “stomach traffic jams”. Find out more about food combining in this video.

Make Healthy Snacks

Eat a snack only if you’ve got time between meals

What I mean by this is that you should try to eat one meal and then give your stomach time to digest before adding something else on top of that. So if you ate lunch 30 minutes ago, don’t snack right away.

A snack should really be like an island to rest on before you next destination. I think having a healthy snack is important if you’re going to have a late dinner, since it stops you from overeating at dinner.

Eat snacks mindfully

Another trick to having a healthy snack time is to make your snack a mindful activity. Don’t just eat while you’re at your computer or focused on something else. Take a few minutes to unwind while you’re eating your snack, and you’ll find you don’t need to eat as much… and you’ll feel a whole lot better when you get back to your work!

Be prepared with a healthy snack

The problem with snacking is that we usually reach for an instant food when we’re under pressure. Instead of going to the vending machine or stopping by the corner store, bring your own snacks.

Try this healthy raw cashew snack…

Healthy Cashew Snack Video Recipe

(Click here to watch the video.)

What are your snacking tips?

I’m sure you’ve got some awesome snacking tips up your sleeves… please share them with us in the comments below!

Love, Nathalie

Super Simple Raw Chocolate Cups Recipe

Raw Chocolate Recipes
Here’s a quick raw chocolate recipe that you can’t do wrong!

You take some raw cacao butter, mix it with raw cacao powder, add some stevia (or raw honey) and bam! You’ve got healthy chocolate.

Let me take you by the hand and show you exactly how this would work.

Raw Chocolate Cups Ingredients

How to Make Raw Chocolate

  1. First, shred the cacao butter. I used a cheese grater to break up the solid cacao butter. Cacao butter melts at 34.1 °C (93.4 °F), which is still raw woohoo!
  2. Now melt the cacao butter by putting the shredded cacao in a bowl, and putting this bowl in a bigger bowl that is filled with warm water. Be patient.
  3. After the cacao is melted, add the dry cacao powder. Add the dry or wet sweetener (I prefer stevia or raw honey here) and mix well.
  4. Pour the melted chocolate mix into small silicone cups. Here’s where you can get creative! Add nuts, dry fruit, coconut flakes, or any other goodies.
  5. Put the cups in the refrigerator or freezer to harden. Then take your yummy chocolates out, pop them out of the cups and store in a sealed glass container in the refrigerator.
Click to see silicone cups
Bonus! If you use stevia you’re making a super healthy chocolate, that does not spike your blood sugar at all. Truly guilt-free and yummy chocolate is possible.

Love, Nathalie

Favorite Raw Spring Recipes for Healthy and Glowing Skin

This is a guest post by Ingela Johansson.

What I eat is determined by how delicious it is. How healthy the food actually is, comes second. I think we’re all in the same boat, which is why it is so crucial to make delicious raw food recipes.

The last couple of years I have been experimenting with raw and vegan foods, trying out people’s recipes and making up my own. To the amazement of both my boyfriend and I, we are able to eat delicious foods without processed sugar, dairy products and wheat.

Sure, my taste buds might have changed a few times along the road and gotten used to and more sensitive to different flavors. But I don’t care. What matters is that I love the food I eat.

Below are three recipes I enjoy on a regular basis. My measurements aren’t 100% accurate as I go by feel a lot, so feel free to experiment and find your own special formula.

Fresh Spring Salad
Photo of Spring Salad by Ingela

1. Fresh Spring Salad

When summer is around the corner, I start craving salad. I love this spring salad recipe because it is so fresh and light, perfect as a side-dish or just as is. I like to make a big batch of it and have it ready to snack on whenever I want.

The sweetness of the carrots and peppers eliminates the bitterness of arugula, which is always good. Arugula is loaded with powerful minerals. Alongside with the immune boosters, garlic and ginger, it’s a match made in heaven.

Here’s the recipe:

  • About 200 g Arugula
  • 1 Bunch of Radishes
  • 1 Cucumber
  • 2 Stalks of Celery
  • 2 Medium Carrots
  • 1 Red Bell Pepper
  • 1-2 Tbsp Raw Apple Cider Vinegar
  • 1-2 Tbsp Extra Virgin Olive Oil
  • 1 Clove of Garlic
  • A Little Fresh Ginger
  • Salt and Pepper To Taste

Slice all the vegetables and combine in a big bowl. Crush the garlic and chop or grate the ginger. Combine the rest of the ingredients with the vegetables, and taste it to see if it needs more vinegar or salt.

2. Simple Frozen Berry Smoothie

This one is a regular breakfast for me. I usually make it big, about 1 liter, because I’m so hungry in the morning.

It is loaded with antioxidants, vitamins and minerals from the berries and spinach. I don’t actually like the taste of raw spinach, but it is covered up by the tasty berries. You won’t even notice it.

Here’s the recipe:

  • 3-5 Bananas
  • 2 dl Frozen Raspberries, Strawberries or Blueberries
  • 100 g Spinach
  • 1 dl Water

Put everything in your blender and blend until smooth. Increase the amount of water if needed. Pour into a tall glass, sprinkle a few berries on top and enjoy!

[Editor's Note: If you want to start ramping up the greens, you can get more information on green smoothies here.]

3. Apple Pie

Oh my, of all the apple pies I’ve had this one is my favorite. When I first tried this recipe, I couldn’t believe it was actually healthy for me. The dates can be switched to dry fruit (raisins, apricots, figs etc.) if you so desire.

The crust:

  • 2 Cups of Brazil and Pecan Nuts
  • 1 Cup of Fresh Pitted Dates
  • ½ Tsp Cardamom
  • ¼ Tsp Nutmeg
  • A Pinch of Sea Salt

Put the nuts in the food processor for a few seconds, until they are small crumbs. Add dates and spices and process until the dates are in small pieces and everything is nice and crumbly.

You can process it longer if you want it more like dough, but I find it yummiest when it is like crumbs.

At this point I usually taste it to see if I’d like to add a little more salt or cardamom. Now press the crust into a round form of 9 in/22 cm and freeze until it’s firm. While I wait for the crust, I make the filling.

Filling:

  • 6 Large Apples (or 8 Smaller)
  • 2 Tbsp Lemon Juice
  • 1 Cup Fresh Dates

Slice 4 apples and put into a bowl. Cut 2 apples into chunks and put in the blender with the lemon juice and the dates, and blend until smooth. Now combine the mixture with the sliced apples and mix it together. Take out the pie crust and spread the filling evenly in it. Eat instantly or refrigerate, it keeps at least a few days in the refrigerator.

There are so many tasty raw recipes that you have no excuse to keep eating unhealthy foods.

Ingela Johansson is in love with taking care of her skin naturally. If you want more health and beauty tips, you can visit her blog, where you will find topics ranging from how to prevent oily skin to removing age spots.