Category Archives: food justice

A Hearty Quinoa and Vegetable Dish For the Cooler Season

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I know that quinoa–that incredible protein-rich/ gluten-free ancient seed from the Andes–, has become so popular among health observing eaters around the world, that it has increased its status in the global market as a priced commodity. So much so, that the ancestral consumers of the seed have a hard time affording to pay for it in their own country. I am aware of this, and hope that the cultivation of quinoa will become as widespread as its consumption, so that the original peoples from the Andean Altiplano are able to go back to their ancestral diet in a sustainable way. In fact, when I visited the Learning Garden in Venice Beach, CA some weeks ago, I was very happy to see that David King,  its Master Gardener, had some seeds of quinoa that he was planning to plant in the land. Hopefully, they will yield enough food to sustain the garden community.

For now, and aware of this controversy, I would like to share with you the delicious quinoa and veggie recipe I use for these cold nights.

quinoa plate

Ingredients

2 cups of white quinoa (could be other colors) soaked for at least 6 hours

1 tablespoon of olive oil

1 white onion

2 cloves of garlic

1 cup of diced white mushrooms

1 red bell pepper

1 cup diced eggplant (in season)

½ cup chopped cilantro

Dulse flakes

Two tablespoons of miso paste

Braggs aminoacids

A dash of turmeric

1 teaspoon of nutritional yeast

Instructions

As any other seed, grain, bean or nut, I soak quinoa before I cook it. Soaking it in water helps unleash its life force as it neutralizes the enzyme inhibitors that are hard on our digestion. It makes it easier and quicker to cook.

Put the oil in a wok and stir fry the onions, garlic, mushrooms, bell peppers, eggplant. Add water if you need to make some juice and cover until the veggies are almost cooked. Pour the soaked quinoa and mix in with the veggies. Add the dulse flakes, the miso paste and the chopped cilantro, the turmeric, nutritional yeast and sprinkle it with Braggs. You will notice that the soaked quinoa cooks very quickly and, as soon as the water is consumed, turn off the stove and cover the wok. Enjoy with some vegan parmesan. Yummie!

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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!

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Helpful tips to practice mindful eating and promote weight loss

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One of the first recommendations I give my clients who want to lose weight and adopt a healthier diet is to be mindful during their meals. To just sit in front of their meal, give thanks for it, bless it and savor each bite in mindfulness: chewing thoroughly, paying attention to the flavor and the texture of their food. No multitasking, no TV, no phone, no computer. Just eat. A simple act, that when done mindfully, recovers its original sacred nature. When we eat mindfully we eat less and our digestion improves.

I have been enjoying reading a book by one of my favorite authors, Thich Nhat Hanh, in collaboration with Dr. Lilian Cheung: Savor, Mindful Eating, Mindful Life. In their book they recommend these simple tips to practice mindful eating:

  1. Breathe before eatingsavor
  2. Honor the food
  3. Engage all six senses
  4. Serve in modest portions
  5. Savor small bites and chew thoroughly
  6. Eat slowly to avoid overeating
  7. Don’t skip meals
  8. Eat a plant-based diet, for your health and for the planet

I would add: enjoy the process! Bon appétit.

 

 

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Dandelions: let food be your medicine

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photoLlegó la primavera y el amor!

I love spring time! I love the weather and to be able to witness nature yawning back to life. How beautiful!

When I walk in the mornings or when I go out and feed the pack of (former) stray cats in my backyard, I am welcomed by a flourish of colorful and aromatic aliveness. Bouganvillia and morning glory blooming, jasmines of all types sharing their equisite aroma… And my favorite: yes, the loyal dandelions. Most people want to kill them, because they feel they are “weeds,” but I love to forage them because they are locally and seasonally grown and they are FREE!!!! And, of course, they have amazing medicinal properties.

According to a post by David Metz, Certified Clinical Herbalist, “Dandelions: from weed to medicine,” these herbs have “been known for perhaps thousands of years as a springtime cleanser and rejuvenator. The young leaves are perfect in the spring to cleanse your liver, kick-start your kidneys and release the winter stagnancy out of your muscles and bones.”  He adds that they are also “a premier digestive aid,” easing ” indigestion, gas and bloating.” Moreover, the bitterness of the herb helps the liver to release built-up bile,  “making dandelion good for gallstones, gout, jaundice, constipation, acne and eczema.”

Dandelions are also used as diuretics and a “potent anti-inflammatory, a cholesterol reducer, a type 2 diabetes balancer, and a reducer of muscular pain and swelling.  These qualities are due to its cooling nature. “

So, I invite you to try these amazing plants. How can we eat them? Well, I make the most delicious salad; simple, tasty and stimulating. Enjoy!SAM_0345

Dandelion Greens Salad

1 bunch of thinly sliced dandelion greens

½ cup chopped mushrooms

3 chopped garlic cloves.

a handfull of cranberries

Dressing: olive oil, raw apple cider vinegar and 1 tbsp. amino acids (Braggs) made with fermented soy beans.

Equipment: bowl, knife, chopping board

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.

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/

Simple seasonal plant-based recipes: delicious and comforting

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Instructions in Spanish below

Simple veggie soup

1 big white or yellow onion
1 garlic clove
5 fine slices of ginger
1 diced jalapeño
2 carrots
2 diced camotes
half a squash
a bunch of parsely
a bunch of spinach
3 celery sticks
1 sliced red bell pepper
a handful of dulse or nori flakes
a big spoonful of miso
a teaspoon of cumin
cayenne pepper
turmeric
filtered water

Kale Salad

1 big bunch of curly kale (green or red, or both, to combine colors)
2 tablespoons of cold-pressed, virgin olive oil
2/3 chopped garlic cloves.
1 sliced red onion
½ cup cranberries.
¼ cup raw apple cider vinegar
1 tbsp. Braggs amino acids

Sautéd Portobello mushrooms

2 portobello mushrooms
2 teaspoons of olive oil to cover the skillet
2 tablespoons of balsamic vinager

Gluten free fruit and nut cookies.

2 cups of assorted dry fruits (soaked 4-6 hours)
1 cup of pitted dates (soaked 4-6 hours)
1 cup of pecan nuts
1 cup of shredded/grated coconut
1 cup of flax seeds
1 cup of groat oats
2 tablespoons of raw agave nectar
Coconut oil to cover the cookie sheet

Estas simples recetas están basadas en ingredientes de la temporada, privilegiando el origen vegetal, son deliciosas y nos satisfacen durante los primeros fríos del otoño. Ayudan a la digestión, porque son simples y no tienen grasas o productos procesados, nos dan más energía y felicidad.

Sopa de vegetales

Ingredientes

1 cebolla blanca o amarilla grande
1 diente de ajo
5 rodajas finas de jengibre
1 jalapeño picado
2 zanahorias cortadas en rodajas
2 camotes cortados en cuadraditos
Media calabaza cortada en cuadritos
1 atado de perejil
1 atado de espinaca
3 apios
1 chile dulce rojo cortado en rodajas1 puñado de copos de dulse or nori (o sal de mar a gusto)
1 cucharada de miso
1 cucharadita de comino
Pimienta de cayena a gusto
Agua filtrada

Preparación:
Llenar una olla grande con agua filtrada y poner a hervir en la estufa. Agregar los vegetales duros, que llevan más tiempo de cocción: los camotes, la calabaza, el jengibre, las zanahorias. Continuar agregando el resto de los vegetales. Agregar el dulce o el nori (o la sal de mar) y cubrir con una tapa hasta que hierva. Cuando hierve, agregar el miso y las especies. Dejar cocinar por unos 5 minutos más y dejar tapado.

Ensalada de Kale

1 manojo grande de kale (repollo rizado) verde o rojo, o ambos para combiner los colores.
2 cucharadas de aceite de oliva virgen, prensado en frío
2/3 dientes de ajo picados
1 cebolla roja cortada en rodajas finas
½ taza de arándanos
¼ de taza de vinagre de manzanas crudo
1 cucharadita de amino ácidos de Braggs (soya fermentada)

Preparación
Corte las hojas del repollo en rodajas bien finas y agregue una cucharada de aceite de oliva y masajee suavemente hasta que las hojas se ablanden.
Agregue los dientes de ajo picados, la cebolla roja cortada en rodajas finas y los arándanos. El gusto se lo da el vinagre y el Braggs. Mezcle bien y coma.

Hongos Portobello saltados

Ingredientes

2 hongos portobello
2 cucharaditas de aceita de olive para aceitar la sartén.
2 cucharaditas de vinagre balsámico o Braggs o salsa de soja.

Preparación

Aceite la sartén y mientras tanto, rocíe el vinagre balsámico sobre los hongos, para marinarlos un poco. Cuando la sartén esté caliente, agregue los hongos y tápelos. Deje cocinar por unos minutos hasta que estén cocinados de un lado. Délos vuelta, y cocine del otro lado, con la tapa, para que se cocine el centro.

Galletas de frutas secas y nueces sin gluten

Ingredientes
2 tazas de frutas secas variadas remojadas en agua filtrada por 4-6 horas.
1 taza de dátiles sin carozo remojadas en agua filtrada por 4-6 horas.
1 taza de nueces pecan (se pueden remojar también)
1 taza de coco rallado
1 taza de semillas de linaza
1 taza de granos de avena
2 cucharadas de nectar de agave
Aceite de coco para aceitar la asadera

Preparación
Filtre el agua que se usó para remojar las frutas secas y los dátiles y guárdela. Ponga las frutas y los dátiles en una procesadora y procese bien y pase a un bol. Muela las semillas de linaza y los granos de avena y agregue al bol. Mezcle bien usando el agua del remojo. Agregue las nueces picadas, el coco rallado y el agave. Siga mezclando y agregue agua cuando la necesite. La consistencia debe ser firme, para formar copos en la asadera. Aceite la asadera y ponga la masa en copos para hacer las galletas. Cocine en horno de 400 grados por 45 minutos.

Delicious raw entrées/ deliciosos platos de comida viva

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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.

Non-Tuna “cheese”
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

Kale Salad
Cut the leaves finely and pour a tablespoon of olive oil (massage softly until leaves wilt).
2 tbsp. shitake mushrooms (marinate with raw soy sauce Nama Shoyu) then chop them.
3 chopped garlic cloves.
1 sliced red onion
½ cup cranberries.
1 tbsp. amino acids (Braggs) made with fermented soy beans.

Zucchini Noodles with pesto
Use Spirulator to make the “spaghetti.”
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

Pan de cebollas deshidratado
1 taza de centeno fermentado (que sobró de la preparación del Rejuvelac)
1 taza de la pulpa de los vegetales que sobraron de los jugos verdes
1 taza de semillas de lino molidas
1 taza de semillas de girasol molidas
3 cebollas amarillas en rodajas finas o picadas
½ taza de Nama Shoyu (salsa de soya cruda)
½ taza de aceite de olive
Picar las cebollas o cortarlas en rodajas finas. Moler las semillas y ponerlas en un bol. Agregar el resto de los ingredientes e incluir las cebollas. Mezclar bien con las manos, masajeando la masa. Dejarla fuera del refrigerador para que se asiente por 30 minutos. Va a necesitar un deshidratador, o quizás se puede poner la masa en un crock-pot o el horno a temperatura muy baja. Ponga la masa en los estantes del deshidratador, sobre las hojas de Teflex por 24 horas, después saque el Teflex y dé vuelta la masa y deshidrate por otras 12 horas.

“Queso” de “atún”
1 taza de almendras o cajus crudas o de semillas de girasol o de calabaza remojadas en agua filtrada por una noche.
Agregue una taza de rejuvelac para promover la fermentación del “queso” y ponga a licuar en la licuadora.
Agregue el resto de los ingredients y mezcle bien.
¼ de taza de cebollitas picadas
2 bastoncitos de apio picados
¼ de taza de perejil italiano
2 cucharaditas de kelp
½ taza de copos de dulse
1 ½ cucharadita de eneldo seco
Dejar reposar en el horno con el piloto encendido por unas horas para que el “queso” fermente

Ensalada de Kale (col frizada)
Corte las hojas bien finas y agregue una cucharada de aceite de olive (masaje suavemente hasta que las hojas se ablanden).
Agregue
2 cucharadas de hongos shitake previamente marinades en salsa de soya cruda, después, corte en rodajas.
3 dientes de ajo picados
1 cebolla roja cortada en rodajas finas
½ taza de arándanos
1 cucharadita de Braggas aminoácidos de soya fermentada.
Mezcle bien y coma

Fideos de calabaza verde con pesto
Use el “Spirilator” para hacer los “spaghetti.”
2 calabazas zucchini
Para el pesto, licuar:
4 dientes de ajo
2 ataditos de cilantro o albahaca
1 cucharadita de Braggs
1/3 taza de aceite de oliva
1 puñado de pinholes
Mezclar los “fideos” con el pesto
Agregar la levadura nutricional o el parmegiano de arroz

How to Sprout Grains and Beans/ Cómo germinar granos y frijoles

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Sprouting 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 growing.

Red lentil salad
3 day sprouted lentils
Lemon
Garlic
red onion
cilantro
apple cider vinegar
olive oil
salt
Chop all these ingredients and mix with the lentils

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.

Wheatgrass
Serves as an awesome detoxifier, antioxidant, and to alcanize our blood, to suppress hunger, as a powerful healing agent, even of chronic disease as cáncer, 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 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 growing. After 2 or 3 days the grains are ready to be placed in organic compost inside a flat. Cover the sprouted wheat 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 (not direct to the sun). 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 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

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.

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.

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.

Recipes for Green juices and smoothies/ recetas de jugos y licuados verdes

Standard

Juicing and blending: are the best way to incorporate raw foods easily and simply into your diet. When you start incorporating these raw foods, you will start to “crowd out” processed, denatured foods that have no nutrients but lots of calories. When you think juicing or blending, think green. The rest adds flavor and other nutrients, of course. The power of the juice is the greens. Put just enough sweets so it’s not so bitter. If you have a chronic disease, like diabetes or heart disease or candida, don’t use sweet fruits or veggies.

Green juice (just an idea, please explore with other ingredients and with the amounts) green apple for sweetness
lemon (peel also if you have a good juicer)
ginger
onion, garlic, jalapeño, carrot
spinach (or other dark leafy greens, like romaine, kale, cilantro)
parsley (amazing plant – almost as nutritious as wheatgrass. use lots)
cucumber
celery

Blended Raw “Power Soup”
spinach (or chard)
one avocado
a spoonful of miso paste
filtered water
juice of one lemon or lime, a slice of jalapeño

Low sugar Smoothie
Any type of berries (blueberries, blackberries)
green apple
filtered water
ginger
parsley (or kale or another dark leafy green)

Sweeter Smoothie
slice of pineapple
half a banana
One date
Greens
Filtered water

Los jugos y los licuados: son la mejor manera de incorporar comidas crudas de modo fácil y simple en nuestras dietas. Cuando comenzamos a incorporar estas comidas crudas, éstas pasan a predominar sobre las comidas procesadas, sin vida, que tienen bajo valor nutritivo pero alto valor calórico. Cuando piensen en los jugos o los licuados, piensen en vegetales verdes, que están llenos de clorofila. El resto de los vegetales agregan sabores y valor nutritivo. Incluyan pocos vegetales dulces, así no quedan tan amargos. Si tienen una enfermedad crónica, como diabetes o candida o problemas con el corazón, no usen frutas o vegetales dulces.

Jugos verdes
Estos jugos también son sumamente alcalinizantes, y recomiendo que tomen uno por día. Lo más importante es la clorofila de los vegetales verdes. Es importante ingerir vegetales verdes todos los días en jugos, licuados y ensaladas. Los jugos, al no tener la fibra, tienen el inmenso poder de pasar directamente a la sangre cuando los ingerimos. Experimenten con los gustos, pero a mí me gusta incluir los siguientes vegetales:
1 manzana verde
1 zanahoria
Una rodajita de jengibre
Una rodajita de chile rojo
Medio limón
Un diente de ajo
Un pedacito de cebolla colorada
Un cuarto de pepino (da mucho líquido al jugo)
Un puñado de (pueden elegir, usen los tallos también)
• Perejil
• Cilantro
• Espinaca
• Lechuga criolla
• Arugula
• Radicheta
• Acelga
• Berro
• Albahaca
• Bok choi
• Kale (si lo consiguen, es el mejor, por el alto nivel proteico)
Una remolacha (pueden usar las hojas también)
Varios apios (da gusto salado al jugo)

Sopa cruda (power soup, como la llamaba Anne Wigmore)
Estas sopas son muy deliciosas, y pueden utilizarse durante los días de ingestión de líquidos durante la desintoxicación. Cuando hace frío, se pueden calentar levemente sobre la hornalla, asegurándose que no suba a mayor temperatura que la del cuerpo. Yo uso el dedo para asegurarme.
Una manzana verde (si es que la quieren más dulce)
Un manojo grande de vegetales verdes (acelga o espinaca, pero experimenten con otros)
Una zanahoria o remolacha (si la quieren más dulce)
Una cucharadita de miso (pasta de soja fermentada)
Un aguacate para darle consistencia cremosa

Licuado verde
Yo comienzo mis días con este licuado verde (después de un vaso grande de agua filtrada y un vaso chiquito de agua filtrada con un chorrito de vinagre de manzana, bueno, y unos mates también…)
Lo importante de este licuado, como en el jugo anterior, es lo verde, la clorofila. A cualquier fruta que les guste licuar, le agregan un puñado grande de vegetales verdes, como los mencionados arriba. Le pueden agregar una cucharita de maca y cacao en polvo. Mi favorito es
Una rodaja de piña
Una banana
Un dátil remojado
Una cucharadita de espirulina o chlorella, o cualquier polvo verde
Una cucharadita de maca
Una cucharadita de cacao en polvo
Un manojo grande de perejil
Agua filtrada (pueden usar leches de nueces)

Licuado con bajo contenido de azúcar
En vez de piña y banana, pueden usar una manzana verde y arándanos.