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8 Raw Foods to Add to Your Diet

As you know, I have been paying more attention to the amount of raw food I have been eating lately.  Thankfully, the benefits of added Raw Food to your diet is becoming more widely known in the health community.

Salads are a pretty eSalad 3asy choice for eating raw foods every day, but variety is also a goal to strive for in your diet.

Today’s featured article is by Joyce del Rosario.  Here is her list of the 8 Raw Foods to Add to Your Diet:

foods that should be eaten raw

1. Coconut … is known to be one of the most effective natural hydrating foods there is, especially when eaten fresh and raw…

2. Leafy greens — Fresh leafy greens like kale, chard and spinach are full of vitamin C that boosts your immune system and also contain chlorophyll, a powerful antioxidant, as well as fiber, enzymes and amino acids

3. Fermented vegetables … are super easy to digest, as the fermentation process ensures that the starches are pre-digested, which makes it easier for your body to absorb the nutrients…

4. Sprouts … are the best “live” food you could eat, and are thought to provide more vitamins, minerals and enzymes per calorie than any other food, cooked or raw.

5. Blueberries … are one of the best sources of antioxidants and are excellent for improving brain function…

6. Nuts — Raw nuts like almonds, walnuts and cashews can lower the levels of bad cholesterol in your blood and are even thought to reduce the risk of blood clots by improving the lining of your arteries….

7. Chia seeds — If you want a food that contains fiber, omega-3 fatty acids, antioxidants, protein, potassium, iron, magnesium and calcium, then the chia seed is going to be your new favorite snack….

8. Cacao — Raw cacao is a great mood booster due to the phyto-chemicals it contains, which explains why so many people turn to chocolate when they are feeling low….

Make sure to check out the original post from This Rawsome Vegan Life for recipes using these raw food ingredients!

I was surprised to find that I am eating many of them, myself!  Hopefully, huckleberries are as good as blueberries — as huckleberries are very popular in the northern Rockies (Idaho state fruit!).  And I need to study and share more info and recipes with fermented foods …. not a big item in my diet.

How many of these nutrient dense raw foods are you eating?


My Pantry — Nuts and Seeds

Another segment of My Pantry is set aside for Nuts and Seeds — some of the most nutritious food on the planet!  Nuts and Seeds are important to a Gluten Free Vegan Pantry as they are so useful and versatile  in recipes.

Here is a list of the Nuts and Seeds I keep in My Pantry:

  • Pecans or Walnuts — Are the staple of nuts as they can be used in baking, numerous salads and dishes.  Can be made into nut milks by mixing with water and ground in a VitMix or blender. (Keep in refrigerator)
  • Cashews — Are the base for vegan gravies and a great addition to Chinese style dishes.
  • Peanuts — Mostly for snacking or adding to snack foods such as granola and trail mix.

This is the list of the main nuts we use, but there are lots more.  We use to keep Almonds in our pantry until we found out that we were allergic to them.  Other nuts that are good to keep on hand are hazelnuts and brazil nuts.


  • Pumpkin Seeds — One of our favorites for adding to salads, granola or just for snacking.
  • Chia Seeds — I used these mostly in my smoothies.  Chia also work great when you are looking for a ‘gel’ or egg substitute.
  • Flaxseeds — I am allergic to flax, but my husband adds these to smoothies (rather than Chia, like me!).  Ground flax seeds also make a great egg substitute (should be refrigerated).
  • Sesame Seeds — Use these mostly for making tahini for our hummus (must be keep in the refrigerator)
  • Sprouting Seeds — there are lots of different kinds of seeds you can sprout, but we normally keep broccoli and clover seeds on hand for sprouting and adding to salads and stir-fry dishes.

We use to keep lots of sunflower seeds in our pantry, but unfortunately, both Malcolm and I are allergic to them!

Click here, iff you are interested in more info on Edible Seeds.

We buy our nuts and seeds in bulk — they are much cheaper per pound when you buy in bulk.  We keep small amounts in containers, and freeze the rest.  Nuts and seeds that should never be left at room temperature are noted above.  If you have shelf space in your refrigerator, I suggest keeping all you nuts and seed stored there.

What are your favorite nuts or seeds to keep in your pantry/refrigerator?



Gluten Free Vegan Pancakes — My Favorite Recipe

I have tried lots of Gluten Free Vegan Pancake recipes.  Some were interesting and some …. well, let’s just say, I never made them again.

Over the years, I have taken several different recipes and combined them together to make my own recipe.  Taking bits and pieces of each recipe to suit it to my tastes and nutritional requirements is actually a fun project!

When I developed this recipe, I started with the Apple Pancake recipe my mother used to make when I was younger.  I loved the tastes of apples in pancakes (or any kind of fruit in baked goods!).  Then I looked for Gluten Free ingredients and some extra tasty grains and seeds to add to the nutritional value.

Here is my recipe:

Gluten Free Vegan Apple Pancakes

Recipe Type: Breakfast
Author: Sandy Dell from GlutenFreeVeganLiving.com
Serves: 1 – 2
  • 1 medium apple, cored
  • 1 Tablespoon Chia/Salba seeds
  • 1/3 cup pecans
  • 1/2 cup (or more) water
  • 1/2 cup Gluten Free biscuit or pancake mix
  • 1/3 cup dry Gluten Free oats
  • Coconut oil
  1. Put nuts and chia seeds in food processor and process until coarsely chopped. Remove and place into medium mixing bowl.
  2. Add apples to food processor and chop into small pieces
  3. Mix dry ingredients into nuts, seeds and apples. Add water and let the mixture sit for a few minutes while you warm the pan and melt the coconut oil.
  4. Pour batter (add more water if the mixture is too thick) into heated pan and cook 5 or so minutes until underside is a light brown.
  5. Flip and cook for another 3-5 minutes.
  6. Top with Coconut Nectar or Pure Maple Syrup


I would suppose you can substitute other fruit for the apple, but this is the way I like it best!!



Healthy Buckwheat Vegan Muffins

Finding so many great sounding Gluten Free Vegan recipe, I wonder sometimes if I have posted the same ones more than once.  But then I find a real winner like the Healthy Buckwheat Vegan Muffins recipe.

I specially like this recipe because it used NO ADDED SUGAR!  In my opinion, it make no sense to bake a Gluten Free Vegan cookie, cake or muffin if it is loaded with sugar.  Okay, we are avoiding Gluten and non-vegan ingredients and poisoning ourselves with sugar instead!  So you will NEVER find a recipe loaded with sugar (or soy, for that matter) on this website!!

Okay, I’ll get off my soap box now and share the recipe:

Picture courtesy of http://www.godairyfree.org/recipes/power-vegan-gluten-free-muffin-recipe

Healthy Buckwheat Vegan Muffins
Recipe Type: Gluten Free Vegan Muffins
Author: Alisa Fleming on ‘Go Dairy Free’ Blog
Prep time: 10 mins
Cook time: 30 mins
Total time: 40 mins
Serves: 9-10 muffins
  • 1-1/4 cups buckwheat flour
  • 1/4 cup tapioca flour
  • 1 teaspoon ground cinnamon
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda (1/4 teaspoon above 3000 feet)
  • 1/4 teaspoon salt
  • 1-1/3 cups mashed banana (3 to 4 bananas)
  • 1/4 cup coconut oil
  • 1/4 cup honey or maple syrup (for vegan)
  • 1 teaspoon vanilla extract
  • 1/3 cup Hemp Hearts (shelled hemp seeds)
  • 1/3 cup chopped dairy-free dark chocolate, semi-sweet chocolate chips, cacao nibs, or a combination
  1. Preheat your oven to 375ºF and line 9-10 muffin cups.
  2. In a medium-sized bowl, combine the buckwheat, tapioca, cinnamon, baking powder, baking soda, and salt.
  3. Blend the banana, oil, honey or maple syrup, and vanilla in another bowl until nearly smooth (some small banana lumps are okay).
  4. Combine the flour mixture into the wet ingredients, stirring until just mixed.
  5. Stir in the hemp seeds and chocolate.
  6. Fill the 9-10 muffin cups, and bake for 25 to 30 minutes, or until slightly browned on top and a toothpick inserted into the center of a muffin comes out clean.


I would make a few changes to this recipe.

First, I would use Maple sugar (not the honey that is first suggested)

Second, I would use Chia (or Selba) seed rather than the hemp hearts/seeds.  I keep Chia seeds in my pantry all the time whereas I don’t have hemp seeds or hearts around all the time.

But fix the recipe any way you want — it is sure to be great!

If you are interested in more of Alisa Fleming’s recipes, click the link below to view her cookbook


Fruity Gluten Free Pancakes

Pancakes are a special favorite of mine.  I love to try different types and recipes — Gluten Free Vegan, of course!  I found this Fruity Gluten Free Pancake recipe on One Green Planet’s website and immediately fell in love with it.

In my standard recipe, I use lots of applesauce and do not add any extra liquid — which works out great.  But this recipe uses whole apples — and bananas too!  What a wonderful combination of flavors!!

Using fruit in recipes eliminates the need for adding sugar — a big plus in my book!!  With the fruit and the nuts along with the dry ingredients makes this a very nutritious pancake!

Fruity Gluten Free Pancakes
Recipe Type: Breakfast, Pancakes
Author: Marlymcmillen_ogpblogger
  • 1 medium apple, cored and chopped
  • 1 medium banana, chopped
  • 1 tablespoon flax seeds, ground
  • ¼ cup raw almonds
  • ½ cup water
  • ½ cup gluten-free flour, (I used brown rice flour)
  • ⅓ cup dry oats
  • ¼ teaspoon baking soda
  • ¼ teaspoon baking powder
  • 1 pinch cinnamon
  • ¼ teaspoon vanilla
  • Vegetable spray
  1. Blend first 4 ingredients in a blender and let it sit for a few minutes
  2. Add the gluten-free flour and dry oats into the blender for a few seconds until everything is blended.
  3. Add baking soda, powder, and cinnamon, and vanilla. Add more water (or soy milk) if you think the mixture is too thick.
  4. Heat your pan or griddle over medium high heat. Spray some vegetable spray, and pour about 1/4 cup of this fruity pancake batter in the pan. Be sure to allow enough space between the pancakes. When you notice bubbles appearing on the top of the pancakes, flip them. It helps if you spray some veggie spray in the pan or griddle while the pancake on the spatula.


Since I am allergic to flax seeds and almonds, I would probably substitute Chia seeds and walnuts or pecans.  And I would top with Coconut Nectar Syrup — yummm …. I think I’ll go to the kitchen and whip up a batch of these for lunch!!


Vegan Chocolate Mint Smoothie

Nothing satisfies my hunger on a hot day than a good smoothie.  Yesterday, we featured a Vegan Sugar Cookies Shake.  It seemed fitting to share this healthy Vegan Chocolate Mint Smoothie today!

Mint Chocolate Chip Smoothie

Gluten-free + Vegan

1 cup organic unsweetened vanilla almond milk (or other non-dairy milk of your choice)
1 frozen organic banana (if it isn’t frozen, just add a bit more ice in at the end)
2 cups tightly packed organic baby spinach
1/3 cup tightly packed fresh mint leaves
1 tablespoon ground chia seeds (optional)
2-3 drops of alcohol-free liquid stevia (or any other sweetener of your choice like maple syrup or maple sugar, medjool dates, honey, etc)
1/4 – 1/3 cup dairy-free, gluten-free mini chocolate chips
small handful of ice cubes

Add all of the ingredients except the chocolate chips and the ice to your blender and blend until very smooth and creamy, blend for about 3 minutes. Then add in the ice and blend until there are no large chunks, then add the chocolate chips and give it a few pulses to break them up a bit. Serve immediately. Toss a few chocolate chips or some chocolate shavings on top with a sprig of fresh mint, if you wish.


I found it very interesting that the author has 2 full cups of baby spinach in this smoothie.  That is LOTS of spinach!!  But then, spinach is good for you and with the other flavors — chocolate and mint — I assume you do not taste the spinach!

Of course, I would use coconut milk.  And I use Chia seeds in my smoothies, as well, for extra nutrition.