Category Archives: fermented waters and veggies

My interview for the San Diego Veg Festival

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At wonderful veg cafe Casa de Luz, with organizers extraordinaires Linda Le and Elza Angulo

At wonderful veg cafe Casa de Luz, with organizers extraordinaires Linda Le and Elza Angulo

Last weekend I was invited to be a guest demo speaker for the second annual San Diego Veg Festival. I was asked to share my experience as a raw food educator and holistic healer, and it was a great opportunity to meet people ready to recover their health by choosing healthier food options. Here’s the interview:

  1. 1.      What do you enjoy most about your career in the veg community?

I enjoy the fact that it’s growing so fast. More and more people are getting into a plant-based diet and becoming much more aware of the issues related to the eating of animal products. In my own area of raw food, I see people experimenting with green juices and smoothies daily, and seeing the incredibly positive effects that these have in their health. I feel there is a change in consciousness in many areas, and food is one of them. People realize that to change the world, we need to change individually—as members of a larger community—and one of the ways is by paying attention to how we fuel our bodies, that is in accordance with a sustainable way of preserving our planet. Moreover, as a food justice activist, I believe in autonomous and vibrantly healthy individuals and communities, and that our bodies are the ultimate site of self-determination. So, in order to become really autonomous, the first thing we need to do is decolonize our bodies from commercial, processed food and other substances that keep us lethargic and lacking in energy.

  1. 2.      What is one thing you wish someone had told you before becoming a vegan/vegetarian?

Fortunately, I started exploring a raw food diet and cleansing in January 2002, when I participated in a program called The 21 Day Detox, led in Los Angeles by two amazing individuals, both naturopaths, Richard D’Andrea, M.D., and John Woods. I learnt so much from them, that I think they prepared me very well to go on my own journey safely. That’s why I have taken it to heart to teach other people how to develop personalized cleanses that are effective and safe. I felt the duty to share my experience with the Chicano/a Latino/a communities with whom I interact daily, as there is a lot of chronic disease and obesity in these communities due to a less than optimal diet resulting from the lack of good fresh produce in the “food deserts” where many of these people reside.

  1. 3.      What caused you to want to become veg friendly?

I was raised in Buenos Aires, Argentina, where the ingestion of meat is overwhelming. When I arrived in this country in 1988 to pursue a doctoral program, luckily, I started eating much less meat because I felt it didn’t taste as good as back home. I also come from a history of emotional eating, so the idea of exploring a raw food diet and periodic detoxing was very appealing to me. It happened right at a time in my life when my spiritual practices were becoming much deeper, and it was natural for me to change my diet to support that process.

  1. 4.      Tell us more about your business? How can we get connected?

After years of hosting seasonal community cleanses and raw food preparation classes, I decided to retire from my position as a college professor and work full-time in the area of health. I became certified as a holistic health coach and have been growing my practice since late 2011. I am using everything I learnt in my own journey to support post-menopausal women to recover their power over their bodies, and debunk disempowering beliefs about aging. As a holistic healer, I model for my clients how to courageously step center-stage in their lives by unleashing their unique personal power, creative self-expression and overall wellbeing. I offer bilingual programs that inspire individuals to reconnect with their bodies, minds and spirits by going back to the basics of a healthy lifestyle: a personalized nutrient-rich diet, energizing physical movement and a meaningful spiritual practice. I specialize in weight management for women in their prime through life-changing programs that include DIY detoxifications, live foods and powerful transformational techniques. I also offer wellness seminars in English and Spanish.

I have a blog that focuses on live foods and detoxifications, http://livefoods4life.com/, and my holistic healing website is www.vivamivida.com.

  1. 5.      What other activities are you involved with in San Diego?

Every six months I spend a week doing a deep detox at the Optimum Health Institute in Lemon Grove, an amazing institution that firmly believes in the power of food as medicine. They follow Anne Wigmore’s principles of using the healing power of live food (sprouting, fermenting, juicing, lots of wheatgrass) to restore health. Every Friday morning, guests have the opportunity to share to the community their testimonials about healing with the power of plants. I have seen time and again hundreds of cases of individuals with “incurable diseases”–as defined by the traditional medical industrial complex–, make a 100% recovery and regain their health and vitality by sticking to this type of diet. Everything that I’ve learnt at OHI I share with the participants of my workshops and cleanses. I am looking forward to continue to collaborate with the San Diego Veg community in spreading this information to the public.

  1. 6.      What tips do you have for those wanting to stay on a veg-friendly path?

I would invite individuals to consider practicing a plant-based diet. I have seen many vegetarians and vegans who eat a lot of processed food, fake meats, etc. I think that the power of being on a veg-friendly path is to get acquainted with the amazing power of plants. That’s the natural fuel that our bodies need. And, if some “slips” happen, to just recommit and continue on the path. There are so many different varieties, flavors, textures, ways of preparing plants, that there is no way that we would feel deprived (not even in the intake of protein!). Also, I would suggest that individuals explore and pay close attention to their ancestral diet. According to the principle of “bio-individuality,” the great diversity of body types demand different types of diets.  Usually, whatever our ancestors ate, our bodies do well with. We can always modify those traditional dishes with choices that are more congruent with the diet that we choose now.

  1. 7.      What are your favorite veg dishes?

I like very simple flavors, and I eat mostly what I prepare at home. I love greens, and I prepare them in juices and smoothies, salads and wraps. I always tell the participants of my food preparation workshops that I am not that interested in gourmet raw food, that my diet mostly responds to the requirements of a “colon boot camp.” I’m interested mainly in food that makes me feel vibrant and healthy and that keeps my body clean. That’s why I am very much into fermentation and sprouting. I always sprout my beans, grains and nuts, and if I happen to prepare a cooked quinoa dish (my favorite grain/seed), I will sprout it for a couple of days first, so that the life force and enzymatic power gets unleashed and becomes more digestible and nutritious.

8. What advice do you have for those that are interested or curious about being a vegetarian/vegan?

I usually suggest to my clients to start slowly, adding veggies and fruits into their diet. The best way to do that is with green juices and smoothies. I have seen time and again that as people start to add these delicious and nutrient rich drinks into their diet, their taste buds get used to the natural flavors, they start to crave veggies and fruits due to the fact that they feel much better eating clean, and slowly, their diet starts transforming completely. This is a wonderful way to jump start a journey towards a plant-based diet. Enjoy the process, and don’t become too dogmatic, just find pleasure in your new choices!

To receive information on my upcoming programs, please sign here.

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Raw lunch: hors d’oeuvres, entrées, dessert

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Hors d’oeuvres

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Dehydrated Onion bread

1 cup of fermented rye (left over from the preparation of Rejuvelac)

1 cup of left-over veggie pulp from juicing

1 cup of ground flax seeds

1 cup of ground sunflower seeds

3 sliced large yellow onions

½ cup of Nama Shoyu

½ cup of olive oil

Thinly slice or chop the onions. Grind the flax and sunflower seeds and put them in a bowl. Add the rest of the ingredients, including the onions. Mix well with your hands, massaging the mixture. Allow the mix to settle for 30 minutes. You will need a dehydrator for this. (Or you could put the batter in a crock-pot or the oven at a very low temperature). Spread the mix on the Teflex sheets of the dehydrator and dehydrate for 24 hours at 105 degrees, then take out the Teflex sheets and flip over the bread and dehydrate for another 12 hours.

Nut/seed cheese with dill, parsely and seaweed

1 cup raw almonds/cashews or sun flower/pumpkin seeds– soaked overnight with filtered water.

Add ½ cup rejuvelac (or less) to promote the fermentation of the “cheese” and blend.

Add the rest of the ingredients, and mix well:

¼ cup Chopped scallions

2 chopped celery sticks

¼ cup Italian parsley

2 tbsp. kelp

Dulse flakes

1 ½ tbsp. dried dill

Allow the cheese to ferment for several hours in the oven with the pilot on

Equipment: Blendtec, bowl, knife, chopping board

 

Entrées

Dandelion Greens Salad

1 bunch of dandelions greens

½ cup chopped mushrooms

3 chopped garlic cloves.

1 tbsp. amino acids (Braggs) made with fermented soy beans, raw apple cider vinegar.

Equipment: bowl, knife, chopping board

Zucchini Noodles with pesto

2 green zucchini

For the pesto, blend:

4 cloves garlic

2 bunches cilantro or basil

1 tbsp. amino acid

1/3 cup olive oil

A handful of pine nuts

Mix zucchini noodles with pesto

Add nutritional yeast or rice parmegian

Equipment: Spirooli, Blendtec, bowl

Dessert

Hemp Seed Crusted Raw Chili Fudge

Crust

8 soaked dates or raisins

¾ cup of raw hemp seeds

Process dates and mix with hemp seeds and cover a 8×8 glass plate, spread evenly. Refrigerate.

Fudge

1 cup liquefied raw coconut oil

1 or 2 chiles

¾ cup of raw honey or maple syrup or agave

1 cup raw cacao powder

Process or blend liquefied coconut oil and chiles. Add the raw honey and mix. Slowly add the cacao powder and mix until smooth. Pour fudge into glass mix on top of the hemp crust. Chill for 30 minutes.

Equipment: Cuisinart, Vitamix, bowl, glass container

Two recipes for fermenting and culturing veggies: raw sauerkraut and ceviche de coliflor

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cropped pic event page 9-11 - CopyFermenting: fermented foods help restore the good bacteria in our digestive system. They are natural pro-biotics, and all cultures do have some kind of fermented or cultured foods (curtido, sauerkraut, ceviche, tepache).

Fermented cabbage (sauerkraut)

One small cabbage  (red or white or combined) grated

One carrot, one beet (for flavor)

one red onion

A pinch of salt

Lemon juice of 4 lemons/ limes

A big mason jar

Grate all the ingredients and put in a bowl. Add lemon juice and salt and mix well. Place ingredients in a glass mason jar. Push until tight and cover with a cabbage leaf and then a kitchen towel. Leave at room temperature to ferment overnight. For a deeper fermentation, leave outside the fridge for one/two days, depending on temperature. After that, regifregerate. It will keep for a couple of weeks. Great to add to a salad, or to accompany any plate.

Ceviche de coliflor

1 medium cauliflower, grated

1 or 2 beets grated

1 red onion (or less) finely sliced

1 o 2 garlic cloves finely choppedraw ceviche

1 bunch of cilantro chopped

1 slice of ginger finely chopped

1 mango sliced (optional)

Juice of  2 or 3 limes

Mix everything well. Make sure to start with the grated coliflor and put the lemon juice right away, so it starts to “cook”.  You can serve it with tostadas with guacamole made with ripe tomatoes and chipotle veganaise.

La comida fermentada  es importantísima para activar nuestro sistema digestivo: como con la fermentación se han cultivado bacterias que ayudan la digestión, todo lo fermentado trae compuestos encimáticos que son muy útiles para nuestro cuerpo.

Col (repollo) fermentada

1 col pequeña, rallada (morada o blanca)

1 zanahoria or betabel

Sal a gusto

El jugo de dos limones/ limas

Un recipient de vidrio

Ceviche de coliflor

1 coliflor mediano, rallado

1 o 2 betabel o zanahoria, ralladas

1 cebolla morada en rodajas finas

1 o 2 dientes de ajo, picados

1 ramito de cilantro, picado

1 rodaja de jengibre, picada

1 mango, en rodajes pequeñas

El jugo de 2 o 3 limones/ limas

Mezclar todo y asegurarse de que la coliflor sea lo primero que se ralle, y reciba el jugo del limón inmediatamente, así comienza a “cocinarse.” Se puede servir con tostada untadas con guacamole hecho con tomates y Veganaise de Chipotle.

Sprouting grains, seeds and beans/ Cómo germinar granos, semillas y frijoles

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mesa tendida 2 - CopySprouting grains (rye, red hard winter wheat, quinoa) and beans (red lentils)

Rinse one cup of the grains or beans three times with filtered water to remove impurities. Place in jar and add enough filtered water so that it doubles the size of the beans. Soak for 8 hours (or overnight). After soaking, rinse again with filtered wáter and allow to sit inside a sprouting bag or jar so that the wáter drains. This will start the sprouting process. Rinse twice a day until a little tail starts to grow. The materials you will need are: sprouting jars, sprouting bags, bowls, filtered water.

Sprouted quinoa could be used in salads and to substitute rice in veggie wraps/ sushi.  In order to grow wheatgrass, you will need to sprout red hard winter wheat. You can also make a delicious salad with sprouted red lentils. Instructions to follow:

Red lentil salad

one cup of 3 day sprouted lentils

Lemon

Garlic

red onion

cilantro

apple cider vinegar

olive oil

salt

Chop all these ingredients and mix with the lentils

Wheatgrass

Serves as an awesome detoxifier, antioxidant, and to alcalize our blood, to suppress hunger, as a powerful healing agent, even of chronic disease as cancer, diabetes, etc.

Rinse one or two cups of the red hard winter wheat berries three times with filtered water to remove impurities. Place in a big jar and add enough filtered water so that it doubles the size of the grains. Soak for 8 hours (or overnight). After soaking, rinse again with filtered water and allow to sit inside a sprouting bag or jar so that the water drains. This will start the sprouting process. Rinse twice a day until a little tail starts to grow. After 2 or 3 days the grains are ready to be placed in organic compost inside a flat. Cover the sprouted wheat berries with a paper towel and water. Cover it and keep it in the dark. Water every day. The third day, lift the cover and allow grains to grow in the light (away from direct sunlight).  If it’s too humid, don’t water. This is a winter grain, it doesn’t like the heat or humidity. When it grows 7 cm, harvest and juice. It’s the optimal time of the plant.

How to make compost

Place all the vegetable and fruit left-overs in a dark bin and mix with dry leaves. Turn around several times a week and keep it moist. In time, the material will decompose and as a result, the compost will be produced.

How to grow kale seeds

Place 3 seeds in the corners of a small container with compost, one inch deep. Cover with the compost and water profusely. Water every day. Move to a bigger pot when it grows.

Cómo germinar granos de centeno, lentejas, quinoa

Remojamos una taza de cada grano o frijol en agua filtrada por 8 horas (primero se enjuaga 3 veces con agua filtrada, y después se le agrega agua suficiente como para que se mantengan los granos tapados cuando aumenten su volumen). Después del remojo, se vuelven a enjuagar y se dejan en una bolsita con agujeritos (como media de nylon) o un frasco con una bolsita arriba, a que se escurra el agua, y el aire comience el proceso de germinación. Dejar que crezca una pequeña colita (dos o tres días).

Ensalada de lentejas rojas

Lentejas germinadas de 3 días

Limón o lima

Ajo picado

Cebolla roja

Cilantro picado

Vinagre de manzana

Aceite de olive

Sal

Wheatgrass (hierba de trigo)

Sirve para desintoxicar nuestro cuerpo, como antioxidante, para alcalinizar nuestra sangre, para suprimir el hambre, y como poderoso agente curativo, incluso de enfermedades crónicas, como el cáncer, la diabetes, etc.

Lo hacemos con dos tazas de trigo candeal remojadas en agua filtrada por 8 horas (primero se enjuaga 3 veces con agua filtrada, y después se le agrega agua suficiente como para que se mantengan los granos tapados cuando aumenten su volumen). Después del remojo, se vuelven a enjuagar y se dejan en una bolsita con agujeritos (como media de nylon) o un frasco con una bolsita arriba, a que se escurra el agua, y el aire comience el proceso de germinación. Dejar que crezca una pequeña colita (dos o tres días), y entonces ya están listos los granos para trasladar a tierra orgánica para cultivar. Se colocan los granos en la tierra y se cubren con una toalla de papel, que se remoja un poco y se cubre con una tapa. Los dos primeros días deben permanecer en la oscuridad. Se riega todos los días. Al tercer día, se levanta la tapa, y se deja crecer los granos a la luz (no sol directo). Si hay mucha humedad, no regar. Este es un grano de invierno, al que no le gusta ni el calor ni la humedad. Cuando llega a crecer unos 7cm, cosechar para el jugo, ése es el momento óptimo de la planta.

Abono

Poner todos los restos de vegetales y frutas en un recipiente a oscuras y mezclar con hojas secas. Darlo vueltas varias veces por semana y mojarlo (no mucho). Dejar que se haga el abono con el tiempo.

Cómo cultivar las semillas del repollo (col) rizada (kale)

Poner 3 semillas en los bordes de un recipiente con abono a una pulgada de profundidad, tapar con el abono y regar. Regar todos los días hasta que crezca y trasladar a un recipiente más grande.

The Healing Power of Fermented Waters and Veggies Class at “El Nido,” Pacoima, CA

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Last summer Tía Chucha’s invited me to teach a five-class series on the healing power of raw food for “El Nido,” an organization in Pacoima (one of the poorest cities in Los Angeles County), that promotes healthy dietary options to members of the community.

The first day I went to teach my un-cooking class,  I was delighted to see that most of my students were young boys! Some of them came with their mothers and older siblings. It was such a delight to get these boys and families exposed to the power of raw food, and support them in re-membering what their own ancestors used to eat. I had numerous stories like: “sí, mi abuelita preparaba licuados de nopal y espinaca, y fermentaba piña.” And an older gentleman shared: “When I was young, in Mexico, we used to go out to the woods after the rain and collect wild mushrooms.”

People, David Wolfe is just helping us remember how powerful these foods are, but all of us carry this information in our own cells, in our ancestral memory! Fermented foods are amazingly powerful pro-biotics, that help restore the healthy flora in our guts. Please try them! They are essential for a healthy diet, and all cultures do have some kind of fermented waters or cultured foods (curtido, sauerkraut, ceviche, tepache).

Please go to this link to check out the video of this class  http://www.youtube.com/watch?v=wS0wc1c9_tM

You will learn how to prepare them here:

http://vivamivida.com/events/2013/02/the-healing-properties-of-raw-food-a-diy-raw-food-preparation-series-in-el-sereno

For recipes go to

http://livefoods4life.com/2012/09/11/the-power-of-fermented-waters-el-poder-de-las-aguas-fermentadas/

The Healing Power of Fermented Waters/ El poder curativo de las aguas fermentadas

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cropped probioticsFermented foods help restore the good bacteria in our digestive system. They are natural pro-biotics, and all cultures have some kind of fermented or cultured foods (curtido, sauerkraut, ceviche, tepache).

Kombucha
Make a big batch of sweetened tea (use white sugar in the first batch, the following can use other sweeteners, like agave, coconut sugar, green stevia powder, yacon powder, raw honey)

Place a kombucha mushroom (scobie) in the cooled tea, inside a glass container. You can get a kombucha kit for 15$ at Figueroa Produce in Highland Park.

Place the container in a warm place (for example, inside the oven with the pilot on) covered with a paper towel or a mesh held with a rubber band for 10 days until it ferments. Try on the 7th day to see if it has fermented already.

Rejuvelac
Soak overnight and sprout one cup of rye or quinoa seeds until they grow a little tail

Blend in two cups of filtered water for 5 seconds, until it cracks

Place in big glass container and fill it up with filtered water

Place container in a warm place (inside oven with the pilot on) covered with a paper towel or mesh held with a rubber band for 3 days until it ferments

Fermented coconut water

I love this recipe! I use it every morning to make my green smoothies, and it tastes like yogurt!

Place two liters of coconut water (better fresh, but could be unsweetened packaged) in a glass container. Add one bag of Kefir Starter from Body Ecology and mix. Leave out of the fridge for a couple of days. Keep a portion to repeat the recipe. One bag serves for seven fermentations. Get the Kefir Starter here:

http://bodyecology.com/digestive-health-kefir-starter.html#sthash.Nve0jbjZ.dpbs

 

Fermentación

Las comidas fermentadas ayudan a restaurar la flora intestinal en nuestro sistema digestivo. Son pro-bióticos naturales, y se encuentran en todas las culturas (curtido, sauercraut, ceviche, tepache.)

Aguas fermentadas (rejuvelac)
La comida fermentada es importantísima para activar nuestro sistema digestivo: como con la fermentación se han cultivado bacterias que ayudan la digestión, todo lo fermentado trae compuestos encimáticos que son muy útiles para nuestro cuerpo.
Las aguas fermentadas son facilísimas de hacer, y muy baratas. Sirven como probióticos, y ayudan a la digestión y la eliminación.
Yo preparo el rejuvelac con granos de centeno, pero, si tienen intolerancia al gluten, recomiendo que usen quinoa. Se deja remojar una taza de granos unas 8 horas (el quinoa necesita menos tiempo), y dejarlos germinar un día la quinoa y de dos a tres días el centeno, que es más duro.
Cuando haya crecido una pequeña colita de medio centímetro, poner los granos en la licuadora con dos tazas de agua filtrada y licuar por sólo 5 segundos, para que se partan los granos. Esto permitirá que comience el proceso de fermentación. Poner esto en una jarra de vidrio (no recomiendo plástico, porque larga químicos carcerígenos) y agregar agua filtrada hasta el tope. Dejar fermentar en un lugar cálido por 3 o 4 días. Cuando la fermentación está a su gusto, colar los granos y guardar el agua en la heladera. Esta agua es sumamente poderosa para activar la digestión y como suave laxante.

Kombucha
Preparar una cantidad de agua hervida con té dulce (la primera vez debe ser azúcar común, depués se puede usar agave or miel cruda).
Poner un hongo de kombucha dentro del té enfriado, en un recipiente de vidrio.
Dejar en un lugar templado (dentro del horno con el piloto encendido), cubierto con una servilleta de papel sostenida por una gomita por 10 días hasta que fermente.