Here's an excerpt from Lesson 34 of the Vegan / Vegetarian Mastery Program. It provides the lowdown on 15 different sweeteners. Next to almost every one, you’ll see its glycemic index rating.

As we explain in Lesson 33 of the Mastery Program, the glycemic index (GI) is a measure of how quickly carbohydrates are broken down and absorbed into your blood. All carbohydrates are given a score relative to pure glucose, which has a score of 100. Low GI foods are those with scores of 55 or lower, and high-GI foods have a score of 70 or above.

For comparison sake, table sugar has a GI of 84.

Blended fruits

1. GI: 40 to 62^[1]

   Unlike refined sweeteners, blended fruits are rich in vitamins, minerals, and fiber. Ritamarie’s favorites are blended bananas, peaches, mangos, pears, and apples. Obviously, fruits have distinctive flavors. So use them in recipes where their flavors would be a welcome addition.

   See the lesson on “Vegan Baking” for more on using bananas in baked goods. If you’re not raw, you can use apple sauce too. But as we explained in the “Raw vs. Cooked” lesson, fruits contain heat-sensitive vitamins and phytochemicals. So apple sauce is less nutritious than blended raw apples.

Barley malt syrup

1. GI: 54^[1]

   Made from boiled down barley, it has a stronger flavor than brown rice syrup, but a milder flavor than molasses. It’s closer to a whole food than most sweeteners, second only to fruit and dried fruit. Less expensive versions contain a hybrid of barley and corn. Meredith recommends Eden Organic brand barley malt, which has 100% organic sprouting barley.

   Whereas simple sugars (fructose, glucose, and sucrose) can cause blood sugar spikes, the complex carbs in barley malt syrup break down slowly. They metabolize slowly and evenly in your body, providing an ongoing source of energy.

   Ritamarie points out that it may contain traces of gluten, which could be a problem for those with celiac disease and gluten intolerance. So avoid this if you have an autoimmune or neurologic disease, as gluten intolerance can be a contributing factor.

Brown rice syrup or brown rice malt syrup

1. GI: 25^[2]

   Made from fermented rice, brown rice syrup contains trace amounts of B vitamins, potassium, protein, and calcium. For desserts that are supposed to rise or thicken, Meredith recommends brown rice malt syrup over the regular kind.

   Both are closer to whole foods than most sweeteners, second only to fruit and dried fruit. Their complex carbs break down slowly. They metabolize slowly and evenly in your body, providing an ongoing source of energy.

Coconut palm sugar

1. GI: 35^[2]

   This sugar is reported to be the dehydrated sweet juices of tropical coconut palm sugar blossoms. It’s produced by climbing high into the canopy of swaying coconuts and harvesting the sweet nectar by gently slicing the flower. It’s organic, unprocessed, unfiltered, and unbleached. Once collected, the nectars are kettle-boiled into a thick caramel and ground to a fine crystal high. Ritamarie explains that it’s high in potassium, magnesium, zinc, iron and even contains several B vitamins.

Dates

1. GI: 36 to 62^[1]

   Dates are rich in vitamins, minerals, and fiber. Cherie finds that their mild flavor is easily camouflaged by other ingredients. She uses soaked, blended dates to thicken raw puddings, pie fillings, and sauces. When she needs a binding agent for raw pie crusts, cakes, or cookies, she blends unsoaked dates with nuts and/or dried coconut — using a food processor.

Dried fruits

1. GI: 30 to 64^[1]

   Dried fruits have a stronger, more distinct flavor than their fresh counterparts. So pick a fruit that complements your recipe. Cherie uses dried fruits to thicken and bind desserts. For example:

   She uses dried mission figs to complement chocolate. She uses raisins to give depth to raw graham cracker crusts. And she blends soaked dried fruit with its fresh counterpart to create a thick mousse. (She finds that mangoes and pineapples are delicious prepared this way.)

   To make syrup-like sweeteners, Ritamarie rehydrates dried figs, raisins, apricots, and goji berries (by soaking them in water). Then she blends them with water.

   Like fresh fruit, dried fruits are rich in vitamins, minerals, and fiber. However, they’re higher in fructose, and higher on the GI. Cherie points out that non-organic dried fruit may be coated with sulfur dioxide. So organic is recommended.

Evaporated cane juice

1. GI: 55^[2]

   This dried or crystallized, unrefined juice comes from sugar cane. Cane sugars are about 96% sucrose and 4% minerals. Ritamarie explains that this 4% difference slows down blood sugar changes at a statistically significant level.

   Cherie describes its color and flavor as “similar to brown sugar, but deeper, with more molasses”. She uses it to replace white or brown sugar in desserts, especially in raw graham cracker crusts and fruit crisp toppings… or anytime she wants a brown sugar flavor. She recommends the Rapadura brand.

Honey

1. GI: 44 to 58^[1]

   We recommend raw honey because it contains pollen, enzymes, and trace amounts of nutrients. However, even when it’s raw, Ritamarie explains that honey is rapidly absorbed. Cherie concurs, explaining that it increases blood sugar more quickly than white sugar, so it’s not recommended for infants or small children. Even adults should use it sparingly.

Maca powder

Maple syrup

1. GI: 54^[1]

   Maple syrup is made from the boiled sap of the maple tree. It has fewer calories than honey, but a few more minerals. It’s 65% sucrose and 35% water.

   Cherie implores students to use only organic pure maple syrup, because anything less could be genetically modified corn syrup, with as little as 3% maple syrup! She also explains that maple butter and maple sugar are more highly concentrated than the syrup.

Mesquite powder

1. GI: 25

   Cherie uses it mesquite powder to thicken shakes and smoothies… and even replace flour in cakes, cookies, and pie crusts. She describes its flavor as “mildly sweet and caramel-like”. It helps regulate other carbohydrates and helps curb your appetite.

Molasses and muscovado sugar

1. GI: 54^[1]

   This is a slightly sweet, intensely flavored syrup (or sugar) that’s left over after the processing of cane and/or beet sugar. Because of it’s deep flavor, Cherie loves using it in cookies, especially ginger and spice cookies.

   She explains that first-press molasses is light in color and flavor. Repeated boiling results in dark blackstrap molasses Blackstrap molasses and muscovado sugar are 65% sucrose. Both contain measurable amounts of iron, calcium, magnesium, and potassium, making it more nutritious than most sweeteners.

Stevia

1. GI: 0^[2]

   Derived from the leaf of the stevia plant, this herb has been used as a sweetener in South America for hundreds of years. Cherie and Ritamarie explain that it has no calories, no effect on your body’s production of insulin, and does not elevate blood-sugar levels.

   It’s 200-300 times sweeter than sugar, so only tiny amounts are needed for sweetening. It comes in both powder and liquid form.

   The downside of Stevia is its strong aftertaste, which Cherie describes as “licorice-like”. Ritamarie neutralizes the aftertaste by combining 1 part Stevia with 12 parts xylitol. She also points out that whole, fresh green leaf Stevia has less of an aftertaste than the white powder.

Xylitol

1. GI: 7^[1]

   Ritamarie explains that xylitol is found in fibrous vegetables and fruit, like plums, raspberries and cauliflower as well as in corn cobs and birch tree bark. Your body produces up to 15 grams of it daily during normal metabolism.

   Xylitol is a five-carbon sugar, which means that it is anti-microbial, whereas all other forms of sugar are six-carbon sugars, which cause bacteria and fungi overgrowth. It inhibits yeast, plaque and dental cavities, retards demineralization, and promotes re-mineralization of tooth enamel.

Yacon Syrup

1. GI: 0^[2]

   This syrup is made from the root of the yacon plant, a Peruvian, sweet potato like tuber. Ritamarie explains that it has a high concentration of inulin and fructo oligo saccarides, which provide fuel for your intestinal microorganisms and very few calories.

   It’s been used in South America to lower blood sugar in those with diabetes and to improve digestion. Some sources say it’s heated to 120-140 degrees, other sources claim their process leaves it raw.

   Cherie describes its flavor as “mild and sweet, with a moist, crunchy texture slightly reminiscent of fresh-picked apple, pineapple, and watermelon.”

What about agave nectar, aspartame, splenda, saccharin, and sunette? We cover these in Lesson 34 of the Vegan/Vegetarian Mastery Program. There's also a lengthy article on the unique benefits of xylitol.

Would you like to learn more simple strategies to achieving vibrant energy, a strong lean body and an extraordinary life? Go to www.GreenFoodMagic.com and pick up your free e-book containing simple strategies and recipes for increasing energy, decreasing weight and feeling great. For more great articles, visit www.DrRitamarie.com

Internationally recognized speaker, author and mentor, Dr. Ritamarie Loscalzo is the “Woman’s Fatigue Expert and Vibrant Health Mentor.”

---

References:

[1] The University of Sydney / Glycemic Index Foundation http://www.glycemicindex.com

[2] The Bitter Truth About Sweeteners, Feb 23, 2010 www.drritamarie.com

Which oils are best when served raw (for example in salad dressings)?

From a nutritional perspective, the best oil to use for salads dressing is flaxseed oil due to its particularly high content of Omega-3 fatty acids. Hempseed oil and walnut oil are less common, but also high in Omega-3 fatty acids. However, none of these should be used in cooking.^[4],[5]

For a list of popular oils and the temperature to which it can be safely heated, see the Smoke Point table.

Which oils are best for frying?

For frying, use any of the oils with asterisks in the Smoke Point table.

Which oils are best for baking / roasting?

You may use any of the oils with asterisks in the Smoke Point table. For high oven temperatures, choose an oil with an appropriately high smoke point.

Summary

You will find it helpful to keep in your home flaxseed oil (for salad dressings and as a source of essential omega-3 fatty acids) and refined coconut oil or olive oil (for stir fries and other heated menu items). You really don’t need any other oils.

However, some people like to use refined sesame oil for a slightly different flavor in stir fries. And some like the flavor of canola, safflower or sunflower oil in their baked goods and pancakes.^[4]

An even cleaner choice is to eat a raw or high-raw diet and make whole foods like avocado, olives, nuts, seeds, and their butters, and coconut your primary sources of dietary fat.^[5]

For the complete lesson on this topic — and 49 lessons like it — be sure to enroll in the Vegan Mastery Program or Vegetarian Mastery Program the next time enrollment is open to the public.

 

---

References:

[1] Choe E, Min DB. Chemistry of deep-fat frying oils. J Food Sci. 2007 Jun;72(5):R77-86.

[2] Paul S, Mittal GS. Regulating the use of degraded oil/fat in deep-fat/oil food frying. Crit Rev Food Sci Nutr. 1997 Nov;37(7):635-62.

[3] Fats and Oils, Udo Erasmus. 1986.

[4][+] Melina V, Davis B. The New Becoming Vegetarian” by, The Book Publishing Company, 2003. Pages 155-176.

[5][+] Davis B, Melina V. Becoming Raw. The Book Publishing Company, 2010. Pages 70-71.

Don't be fooled by the apparent obscurity of chia seeds – this tiny ‘super-seed’ can hold answers for you if you want to lose weight, repress hunger and maintain a healthy, nutritious lifestyle.

What are chia seeds?

Chia seeds are black and white edible seeds that come from a desert plant from the mint family – Salvia Hispanica. They are generally regarded as a whole grain and have even been described as the healthiest whole food in the world. They are thought to date back to Ancient Mayan times with the word ‘chia’ translating literally to ‘strength’.

What makes chia so healthy?

Chia seeds are made up of four main components – fiber, protein, omega-3 essential fatty acids and various antioxidants. Each of these hold key nutritional, health benefits for your body. Antioxidants can boost immunity. Protein helps to rebuild cells and keep energy levels high. Omega-3 and fiber have both been proven to help reduce heart disease.

Chia seeds contain balanced proportions of all essential amino acids needed to support your body. Balanced amino acids – protein – provide you with a steady, healthy flow of energy rather than the sort of false highs that caffeine and sugar induce.

Fiber can help slow down your body’s breakdown of carbohydrates into blood sugar. This also provides your body with gradual releases of energy which can leave you feeling energized and thus more likely to want to exercise. Fiber also acts as roughage, promoting healthy digestion leaving your body clean and toxin free.

The beauty of these super-seeds is the sheer amount of goodness that can be crammed into such a tiny seed. It is thought that a handful of chia seeds contain more antioxidants than blueberries, more fiber than flax seeds and more omega-3 than salmon. (However, the Omega-3s in chia seeds are ALA, whereas salmon contains EPA and DHA.)

One of the antioxidants in chia seeds is chlorogenic acid. This antioxidant has been found by a 2006 study to possess anti-cancer properties and could be used to prevent growth of certain brain tumors.^[1]

How can chia help you lose weight?

The most unique property about the chia seed is its ability to absorb liquid. It can absorb up to ten times its own weight in water. The fibers on the outside of the seed absorb the moisture and form a filling, calorie-free gel around it. When you eat chia-seed-gel your stomach is fooled into thinking it has eaten more than it has.

In addition to feeling fuller at the time of eating chia seeds, you also feel fuller longer. Repressed hunger and regular energy are key components in weight loss.

It is thought that if you are deficient in certain vitamins or minerals then your body begins to crave them. If you aren’t eating healthily or getting all of the essential nutrients that you need, then your body will begin craving more of the food that is making you unhealthy. This is a vicious, dietary cycle.

Because chia is packed full of nutrients that can balance and maintain your essential vitamins and minerals, you will find yourself less likely to crave fatty, sugary or starchy foods. This will also aid you in weight loss.

What does it taste like?

Some say that chia has a slight nutty flavor. It is a fairly bland tasting food. The absorbent nature of the seed means that it can take on the flavor of whatever you choose to mix it with, meaning that it can be added to most meals.

How do you incorporate chia into your diet?

With great ease!

Add one to two tablespoons to a smoothie, juice, dough, cereal, jam, sauce, salad dressing – you name it. You can find some recipe ideas here.

Do chia seeds really work?

There is no doubt that chia seeds are full of nutrition, but their ability to act as a major aid in weight loss has been disputed by some studies.

While some experts class chia as the ultimate super food (with one Wayne Coates even suggesting that you could ‘literally live on [chia] because it’s everything you need’) others warn against overusing even natural ‘super foods,’ remedies and treatments. As ever, the key is for you to maintain a healthy lifestyle including a balanced diet, adequate water and frequent exercise.

How much chia should I consume daily to get results?

Two tablespoons (130 calories) of chia seeds provides 4.8 grams of Omega-3 and 1.6 grams of Omega 6. That is more than enough Omega-3 for your entire body in an entire day.

Two tablespoons of chia seeds also contains 9.2 grams of fiber, 4.4 grams of protein, and a significant array of minerals including 14% RDA of calcium (169mg).

Two tablespoons is manageable and highly beneficial. Add one tablespoon to a morning cereal or smoothie and one tablespoon to a dinner salad dressing.

—Lily Daniels

Source

[1] The chemo-preventive properties of chlorogenic acid reveal a potential new role for the microsomal glucose-6-phosphate translocase in brain tumor progression, 2006 Study

Professor, Super Nutrition Academy

Does eating healthy fat make you fat, even if you're a vegan or vegetarian?

This is one of the most pervasive nutrition myths of our time.

Since the 1980s, when the whole “low-fat” and “diet” craze began, we’ve seen our population get fatter and sicker. What gives?

If eating healthy fat is supposed to make us fat, then eating less of it should be a good thing – at least for our waistlines – right?

Sounds okay in theory but the problem is that this entire “low-fat” movement hit the ground running based on one suspicious study back in the 1970s.

The truth of the matter is that eating healthy fats isn’t the problem, as is shown by the following graph…

The real reason our waistlines have continued expanding is the alarming increase in consumption of sugar, high fructose corn syrup, and refined carbohydrates over the last fifty years.

The following graph shows this quite clearly.

But why are sugar, high-fructose corn syrup, and refined carbs making us fatter than dietary fat itself?

There are a few reasons, but the one I’ll discuss right now is the fact that fat does not stimulate the release of insulin.

In fact, a rise in blood sugar (from sugar and carbohydrates ingestion) is what causes insulin to be released.

Otherwise, too much sugar in the blood would cause severe damage to your arteries and capillaries, leading to conditions like retinopathy, neuropathy, and heightened free radical damage.

As blood sugar rises, so do your insulin levels. Over time, your body’s cells can become desensitized to too much insulin, leading to a condition you may have heard of called Type 2 Diabetes (insulin resistance). As a result, they have dangerously elevated levels of blood sugar.

Whether you want high energy levels or are seeking a healthy slim body, chronically elevated levels of insulin will get in your way.

Look at it like this…

The only way insulin levels rise is when there is an increase in sugar/carbohydrate intake. Too much sugar intake leads to hypoglycemia and insulin resistance. This means that you'll start experiencing strong cravings for more and more sugar, perpetuating the cause of the problem.

Once you cross the boundary into eating too much sugar the vicious cycle begins. From there, the more sugar you eat, the more fat your body will end up storing.

How much sugar is too much?

It depends somewhat on your activity level.

First, sugar is used as glucose for energy. The amount of glucose your body requires is proportional to how active you are.

Next, glucose is stored as glycogen in the liver and muscles of the body. It doesn't take much sugar to meet our full need for glucose and glycogen, unless you're into marathon running.

The rest is broken down and reconstructed as fatty acids. The fatty acids form a larger molecule called triglycerides, and these are stored as fat.

Obviously, there are better carbohydrates just as there are healthier fats. The key is to understand which carbohydrates are good for you, while minimizing (or entirely avoiding) the rest.

To help you out, here’s a brief list of carbohydrates you definitely want to avoid:

• Baked goods/pastries/candy
• White bread
• Bagels
• Soda pop
• Table sugar

But let’s not forget that “good” carbohydrates are essential for life-long health. It has actually been shown that the countries that consume the most healthy carbohydrates (up to 80% of their diet) such as Japan, have the longest life span with the least disease.

So what are these “good, healthy” carbohydrates?

Well, it’s not rocket science. Here’s a brief list:

• Root vegetables (ie. Sweet potatoes, beets, turnips, etc…)
• All other vegetables
• Fruit
• Legumes
• Non-glutenous grains (ie. Quinoa, millet, amaranth, buckwheat)

If you'd like to learn more nutrition truths and develop a solid understanding of how food and your body interact to create great health and prevent disease, then…

Click here to learn about Super Nutrition Academy.

– Yuri Elkaim

 

Learn more about fat:

If so, these resources and recipes will be a blessing for you.

Vegan Holiday Recipe Resources

• Whole Foods is a great resource. Their website has an array of recipe sections including dairy-free recipes for holiday faves. Click the link and then select "advanced search" to the right of the orange search button. You can select options such as "gluten free" and vegan and vegetarian as well as many other special options such as "Easter" "Passover" and "Spring".

• OhSheGlows has a lovely collection of vegan recipes, each including a mouth-watering photo. She even has ten Easter-specific recipes.

• Vegan Passover Recipes on Peta includes eight traditional recipes such as Charoset, Sweet Potato Kugel, and Carrot Tzimmes.

• Vegkitchen Seder & Passover Menus includes over fifteen recipes as well as additional information about how to make your meals have a traditional look and flavor of Passover.

• ChoosingVeg has hundreds of vegan recipes to choose from.

• Chef Chloe's Recipe Collection includes many festive vegan dishes, including Chocolate Pumpkin Bread Pudding, Thin Mints and Raspberry Tiramisu Cupcakes.

• Hearty Vegan Recipes has a fun selection of creative and unique vegan dishes.

• TreeHugger has a diverse collection of easy vegetarian recipes.

• The Kind Life, Alica Silverstone's blog, contains a large selection of vegan recipes, each one letting you know the cooking time and preparation time in the recipe listing so you can choose to make what you have time to prepare.

Classic Vegan Potato Gratin

This recipe comes from the Gluten-Free Vegan Girl. Her “Vegan White “Cheese” Sauce” calls for three tablespoons cornstarch. I recommend using three tablespoons arrowroot powder or four and a half teaspoons agar agar.

Roasted Asparagus with Sliced Almonds

This easy recipe is great for spring holidays. To prevent bringing the oil over its smoke-point temperature, I recommend using coconut oil instead of olive oil. You may also opt to steam the asparagus and only add the olive oil after it is cooked, but that option will not have that delicious roasted flavor.

Vegan Matzo Ball Soup With Spring Vegetables

This Matzo Ball Soup recipe uses quinoa as the Matzo-ball base. It’s soy-free, gluten-free and a surprisingly simple recipe to make.

Vegan Deviled “Eggs”

This astonishing recipe truly makes vegan deviled “eggs” possible! Using squash to substitute the egg-white and a clever combination of nuts and spices to get the filling, this recipe is sure to delight and surprise any gathering.

Apple & Date Haroset

This simple recipe calls for wine. If you don’t drink, you can use grapefruit juice, pineapple juice or grape juice instead.

Share these recipes with family and friends. There is no reason they won't like them just because they're lacking in meat and diary. If anyone gets testy about your food choices, just smile and tell them you enjoy eating the way you do because it makes you feel good. It's hard to argue with a smiling face and delicious food.

Looking for raw vegan Easter recipes? Click here for our raw Easter blog.

Do you have vegan recipes or links to vegan recipes that would be great for this upcoming holiday? If so, comment below.

by Gaby Fischer

Is meal-time a frustrating battle with your children? It used to be that way for me too. When getting my son to eat fruits and vegetables became a challenge, I had to get creative.

First, I made a treasure map with different fruits and vegetables and I took him to the supermarket so he could “hunt” for the treasures (fruits and veggies). When we got home, I told him that we were going to play a game called “Describe the Taste” and he was anxious to learn more about it.

To play the game, he had to taste as many fruits and vegetables as possible and give me a description of what he liked or disliked about each one. He seemed reluctant at first, so I started tasting some of the foods while giving him a description of their taste. That grabbed his attention. He started tasting each one and he truly enjoyed discovering new flavors. I gave him a small prize (piñata fillers) for each description and he told me he was looking forward to playing the game again.

Once we found the fruits and vegetables he liked best, I started to decorate his plates to make them look fun. That is how Fun Meals 4 Kids got started. Fun Meals are attractive and grab the attention of your little ones. The appealing designs and colors encourage them to eat more fruits and vegetables. I try to keep my dishes simple so they are fast and easy to recreate. You don't need to be an artist. In the photos you'll find on Fun Meals 4 Kids you'll see my son's favorites fruits and vegetables, but don't feel limited to the foods I'm using. The possibilities are endless and the rewards, priceless!

Now, don’t expect that they’ll eat everything you serve them just because it looks fun. You’ll need to be patient because it may take a few attempts to find their favorite foods, but your efforts will payoff. The secret is to keep trying until you find the fruits and vegetables your kids like the most. It is important to get them involved, developing their interest. This will help you integrate a healthy diet into their daily routine. I hope you use some of my ideas. It's not expensive or time consuming. The only special ingredient you need to add to Fun Meals is your love.

Wish you and your family health and happiness,

Gaby Fischer

Gabriela Fischer Founder of Fun Meals 4 Kids Gabriela’s struggle with obesity introduced her to the world of nutrition and encouraged her to obtain a Bachelor of Science in Health and Wellness so she could help others live healthier and happier lives. Today, she is pursuing her passion by devoting her free time to causes that promote nutrition education and healthy lifestyles. Gabriela is currently serving as a volunteer for Dr. Fuhrman’s nonprofit organization, the Nutritional Research Foundation. Their mission is to conduct clinical research to study diet styles designed for their disease-preventing and disease-reversing properties.

If so, these resources and recipes will be a blessing for you.

Raw Vegan Recipe Resources

• Rawmazing's Recipe Collection includes festive recipes such as Eggless Nog, Zucchini Corn Cakes and Cauliflower "Steak".

• Raw Guru's Recipe Collection has over 200 entree recipes and nearly 200 dessert recipes. Everything from smoothies to fermented dishes, Raw Guru has you covered.

• Gone Raw's Recipe Collection is a large database of raw recipes, including a great variety of dishes appropriate for holiday dinners.

• The Rawtarian's Recipe Collection is loaded with incredibly yummy desserts, sure to impress. These gourmet recipes have clear directions and mouth-watering photographs.

• Raw Food Rehab's Kitchen Community is a user-created forum filled with raw recipes for all occasions.

Fig Carrot Cake Muffins with Maca Frosting

This raw vegan recipe takes a whole new spin on carrot cake. If you don't have access to maca powder or don't like maca, then using cacao powder, vanilla powder, cinnamon powder, or carob powder in your frosting instead.

Raw Strawberry Shortcake

This decadent recipe will go over well with any crowd, regardless of dietary preference. If you're not cool with using coconut nectar as your sweetener, you can soak dates or dried mulberries in a little drinking water and then blend the water and dried fruit together to get a thick syrup which can be used as your sweetener. For a dry sweetener, you can try pure pomegranate powder, but watch out, pomegranate powder will make your dish deliciously tart!

Raw Sweet Potato Soup

This raw soup recipe is ideally made with a powerful Vitamix. If you don't have a Vitamix, you can either blender the sweet potatoes for a long time by themselves with water in an ordinary blender, or you can try your food processor or you can cook the sweet potatoes first. The other option, of course, is to have a somewhat crunchy soup.

Raw Banana Bread

This banana bread recipe requires a dehydrator, but don't despair – you can make this without dehydrating. Just substitute out the roughly chopped carrots for three cups of carrot pulp (the leftovers from making carrot juice) instead. If you don't have a juicer to make carrot juice, grate the carrots and then squeeze them in a nutmilk-bag to extract as much moisture as possible. Make this recipe in your food processor instead of your blender. Do not add any water. After blending, and pulsing in the raisins, walnuts and sesame seeds: Press into a ceramic dish and put in your fridge to firm up for a few hours. Slice and serve.

Raw Vegan Deviled "Eggs"

This fun and surprising recipe utilizes squash as an egg-white-replacement. This is a great and healthy recipe just as it is, but there is definite wiggle room for getting creative. For added color, try mincing red, orange and green bell peppers and sprinkling them on top.

Chocolate Fudge Brownies

This easy brownie recipe can be made in just five minutes. There is a bit of a typo in the recipe where it says "cocoa powder" which isn't raw. Make sure you get raw cacao powder which has a less bitter flavor and more nutrition. Also, when seeking vanilla, try purchasing raw vanilla powder which is just pure powdered vanilla bean with no added sweeteners, alcohol, glycerin or other unwanted additives.

Apple & Date Haroset

This traditional recipe contains wine. If you're not a drinker you can make some fresh squeezed juice at home as a substitute. Grapefruit juice, pineapple juice and grape juice will all work.

Raw Vegan Asian Red Pepper & Asparagus Spring Pasta

This Asian-tasting recipe is great for holiday dinners, ethnic-themed potlucks and Easter celebrations. If you don't have access to kelp noodles or prefer zucchini noodles, then you can user your spiralizer to make zucchini noodles instead. If you don't have a spirilizer, you can finely cut zucchini with a basic knife or mandolin.

Strawberry Romanoff

• ¼ cup mulberries soaked in ¼ cup filtered water
• 2 teaspoons cacao powder or carob powder
• 3 cups "Whipped Cream" (see recipe below)
• 2 cups sliced strawberries
• 1 cup other berries (optional)
• 2 tablespoon minced fresh mint

1. Blend mulberries, the water they soaked in and cacao powder together to make a mulberry-cacao syrup. Set aside. 2. Prepared Whipped Cream (recipe below). Set aside. 3. Slice berries. 4. Select glass dishes or wine glasses to serve with. Layer berries, whipped cream and mulberry-cacao syrup. Garnish with minced mint leaves. 5. Serve.

Interested in more vegan recipes for Easter and/or Passover? Click here for our blog with cooked vegan Easter and Passover recipes.

Do you have raw vegan recipes or links to raw vegan recipes that would be great for this upcoming holiday? If so, comment below.

Professor, Super Nutrition Academy

As hard as we try, we can never escape the flood of conflicting and misleading information regarding protein.

Unfortunately, the notion that we need to consume tons of protein has been propagated, almost exclusively, by supplement companies.

After all, if we need more protein, then we’d need to consume more of their protein powders, right?

The funny thing is that we actually don’t need as much protein as is commonly believed.

Even if your goal is to build muscle!

In fact, the World Health Organization has stated that 95% of the world’s population can do just fine with as little as 5% protein intake.

If your daily intake consists of 2500 calories, 5% protein intake would equate to 125 calories or just 31 grams of protein per day.

Now, if you’re an active individual (strength training or exercising intensely 2-5 times per week), your protein needs will obviously be higher.

But how much higher?

The good news is that it’s not as high as you think. In fact, it’s probably much lower than you might think.

After researching this topic extensively and interviewing some of the leading experts in this field, here’s the bottom line…

Any more than that has little effect on your ability to build muscle.

And chronically high intakes (above that level) can have undesirable health consequences (ie. acidosis, high uric acid levels, gout, etc…).

Let’s take the happy medium of 100 grams of protein per day.

Since 1 gram of protein yields 4 calories, 100 grams would provide 400 calories.

On a 2500 calorie/day diet, that’s just 16% protein intake – which falls right in line with what most nutrition organizations recommend.

Most people don’t know that one of the by-products of protein metabolism is uric acid, a dangerous compound that increases the risk of cardiovascular disease, acidosis-related health conditions, and painful joint problems like gout.

I’m not here to bash protein, but I do want you to realize that too much of it, especially when not counter-balanced by lots of alkalizing veggies, can have damaging effects on your body.

Yes, protein is an essential component of our diet but, as with anything we ingest, too much can be literally be a problem.

Protein for Vegans and Vegetarians

I’ve often said that you can get all the protein you need from plant sources. And this is true…if you eat the right kinds of plant foods.

A lot of vegans and vegetarians that I’ve worked with don’t necessarily eat healthy.

They might not eat animal products but their plant‐based diets are based on refined carbs like pastas, breads, and cereals. That’s not healthy…not by a long shot.

Since it’s pretty conclusive that eating more plant-based foods is a surefire way to improve your health, is it really possible to get enough protein without eating animal products like meat, eggs, and dairy?

The answer is yes.

We learned earlier that we’re looking to get about 0.8g protein/kg of bodyweight.

So let’s use the example of me – who weighs 75kg (165 lbs). In my case, I would need an average of only 60 grams of protein per day.

That’s slightly less than our 70–120 grams of protein per day range but close enough.

Let’s see how this plays out in the real world with real plant foods.

But first, why don’t we have a look at the best food sources of protein (according to the USDA National Nutrient Database for Standard Reference, Release 17):

Food	Protein (per 100g serving)
Spirulina (1 cup)	60g
Soybeans (edamame)	40g
Cheese	28-42g
Beef	34g
Pumpkin Seeds	33g
Lean Meats (chicken, lamb, pork)	30-33g
Yellowfin Tuna	30g
Lentils, raw	26g (9g, cooked)
Peanuts	24g
Egg (whole)	6g
Kale, cooked	2.5g
Alfalfa Sprouts	4g
Parsley/Spinach, raw	3g
Banana (one)	1.3g
Apple	0.3g

As you can see, spirulina (which is a blue-green algae) is the highest source of protein of all foods on the planet at a whopping 60g/100g serving.

However, in order to get 60 grams of protein from spirulina you would have to eat about one entire cup of it – not realistic for most of us.

By comparison, 2-3 ounces of beef would give that same 60 grams of protein – much easier for any meat eater. Put what do you do if you don’t eat animal products?

Best Plant Sources of Protein

From the chart above, we can see that lentils are an amazing source of protein (and fiber and healthy carbs) providing up to 26 grams of protein per 100 g serving – a very realistic serving size.

Soybeans are the highest source of protein found in the plant kingdom (other than spirulina). But unless you can find organic, unprocessed soybeans you’re better off avoiding them.

Another “under the radar” super protein food is pumpkin seeds. Per 100g serving they provide a tremendous 33 g of protein. They are also one of the highest sources of zinc – a highly deficient mineral in the western diet.

But that’s not at all.

In the following chart, I want to point out 3 more amazing seeds that are packed not only with high amounts of protein (which can be realistic consumed) but also with incredible amounts of other omega-3 fats and other vital nutrients.

Hemp seeds, chia seeds, and flax seeds.

Food	Protein (per 100g serving)
Hemp Seeds	31g
Chia Seeds	20g
Flax Seeds	18g
Cottage Cheese	16g
Walnuts	14g
Quinoa	14g
Rye Bread (4 slices)	10g
White Bagel (half)	10g
Milk (½ cup)	3.5g
Papaya (⅓ fruit)	0.7g

Walnuts are also a great source of protein at 14g/100g serving, as are almonds (not shown in table). However, since these nuts are also higher in fat and total calories, you’ll want to consume them in moderation – about half a handful per day is all you need.

For pure amusement, also notice the difference between milk and a white bagel.

It’s funny that we’ve been led to believe that milk is an important source of protein, yet half a white bagel provides almost three times as much protein!

I’m not saying that either bread or bagels are healthy to eat on a regular basis but I just wanted to point out the common myth that eggs and dairy are excellent sources of protein. In reality, seeds, nuts, legumes and grains are actually better sources.

(If you're wondering about a bagel being an "incomplete protein", you should know that this isn't an issue.^[2] Since the body has its own endogenous reserve of amino acids (mainly in the liver), complete proteins can be made at any point – assuming one is getting enough protein over the course of several days. So if the food you eat is lacking in a particular amino acid, your body can add that amino acid to others to create the complete proteins that it requires.)

If you're concerned that you're not getting enough protein, use a free web-service (such as caloriecount.com) to see how much protein you're consuming on a daily basis.

If you're afraid that it is a little low (if it is below 50 grams, it might be), then try one of the following three combinations for adding more protein (and nutrition) to your daily routine:

Try adding one tablespoon of spirulina to your breakfast, 14 walnut halves to your lunch and a half cup of lentils to your dinner, you'd add 17.3 grams of protein to your day as well as half your day's supply of folate and 88% of your daily recommended allowance for manganese.

Try one teaspoon spirulina, one ounce hemp seeds and one cup raw peas for 17.4 grams of protein, more than half your daily recommended allowance for zinc, and 70% of your magnesium.

Include one ounce of chia seeds in your breakfast smoothie, two tablespoons of flaxseed in your salad dressing for lunch and two cups of quinoa with your veggies at dinner time. These three additions will together provide 23.5 grams of protein as well as your full daily supply magnesium and manganese. You'll also get 8.6 grams of Omega-3, 5.9 mg of zinc and 277.5 mg of calcium.

By Yuri Elkaim, BPHE, CK, RHN

Professor, Super Nutrition Academy

[1] Chittenden RH. Physiologic economy in nutrition. New York: Heinemann, 1905

[2] Maurer, Donna. 2002. Vegetarianism: Movement or Moment? Philadelphia: Temple University Press. ISBN 1-56639-936-X p.37

[1] Int J Vitam Nutr Res. 2004 Nov;74(6):403-19.

Enhancers of iron absorption: ascorbic acid and other organic acids.

Teucher B, Olivares M, Cori H.

[2] Structure and Function of Ferritin

Dr. Robert R. Crichton ^*

Max-Planck-Institut für Molekulare Genetik, Berlin-Dahlem, Ihnestrasse 63/73 (Germany)

^*Correspondence to Robert R. Crichton, Max-Planck-Institut für Molekulare Genetik, Berlin-Dahlem, Ihnestrasse 63/73 (Germany)

[3] Screening for iron overload: Lessons from the HEmochromatosis and IRon Overload Screening (HEIRS) Study.

Adams P, Barton JC, McLaren GD, Acton RT, Speechley M, McLaren CE, Reboussin DM, Leiendecker-Foster C, Harris EL, Snively BM, Vogt T, Sholinsky P, Thomson E, Dawkins FW, Gordeuk VR, Eckfeldt JH.

Can J Gastroenterol. 2009 Nov;23(11):769-72.

[4] Genetic mechanisms and modifying factors in hereditary hemochromatosis.

Weiss G.

Nat Rev Gastroenterol Hepatol. 2009 Nov 17.

[5] Effect of tea and other dietary factors on iron absorption.

Crit Rev Food Sci Nutr. 2000 Sep;40(5):371-98.

Zijp IM, Korver O, Tijburg LB.

Unilever Research Vlaardingen, The Netherlands.

Iron deficiency is a major world health problem, that is, to a great extent, caused by poor iron absorption from the diet. Several dietary factors can influence this absorption. Absorption enhancing factors are ascorbic acid and meat, fish and poultry; inhibiting factors are plant components in vegetables, tea and coffee (e.g., polyphenols, phytates), and calcium. After identifying these factors their individual impact on iron absorption is described. Specific attention was paid to the effects of tea on iron absorption. We propose a calculation model that predicts iron absorption from a meal. Using this model we calculated the iron absorption from daily menus with varying amounts of enhancers and inhibitors. From these calculations we conclude that the presence of sufficient amounts of iron absorption enhancers (ascorbic acid, meat, fish, poultry, as present in most industrialized countries) overcomes inhibition of iron absorption from even large amounts of tea. In individuals with low intakes of heme iron, low intakes of enhancing factors and/or high intakes of inhibitors, iron absorption may be an issue. Depletion of iron stores enhances iron absorption, but this effect is not adequate to compensate for the inhibition of iron absorption in such an inadequate dietary situation. For subjects at risk of iron deficiency, the following recommendations are made. Increase heme-iron intake (this form of dietary iron present in meat fish and poultry is hardly influenced by other dietary factors with respect to its absorption); increase meal-time ascorbic acid intake; fortify foods with iron. Recommendations with respect to tea consumption (when in a critical group) include: consume tea between meals instead of during the meal; simultaneously consume ascorbic acid and/or meat, fish and poultry

[6] Inal Research Communications

Inhibition of food iron absorption by coffee

TA Morck, SR Lynch and JD Cook

Dual isotope studies were performed in iron replete human subjects to evaluate the effect of coffee on nonheme iron absorption. A cup of coffee reduced iron absorption from a hamburger meal by 39% as compared to a 64% decrease with tea, which is known to be a potent inhibitor of iron absorption. When a cup of drip coffee or instant coffee was ingested with a meal composed of semipurified ingredients, absorption was reduced from 5.88% to 1.64 and 0.97%, respectively, and when the strength of the instant coffee was doubled, percentage iron absorption fell to 0.53%. No decrease in iron absorption occurred when coffee was consumed 1 h before a meal, but the same degree of inhibition as with simultaneous ingestion was seen when coffee was taken 1 h later. In tests containing no food items, iron absorption from NaFeEDTA was diminished to the same extent as that from ferric chloride when each was added to a cup of coffee. These studies demonstrate that coffee inhibits iron absorption in a concentration-dependent fashion.

[7]  Adv Exp Med Biol. 1991;289:499-508.

The effect of food processing on phytate hydrolysis and availability of iron and zinc.

Sandberg AS.

Department of Food Science, Chalmers University of Technology, Gothenburg, Sweden.

[8][+] Effect of phytates on iron absorption.

Nutrition Research Newsletter, Feb, 1989

Although it is generally accepted that phytates inhibit iron absorption in humans, little is known about the relationship between the amount of phytate consumed and the extent of inhibition of iron absorption, or about effects of other food components on this interaction. In a study conducted at the University of Goteborg, Sweden, the effects of different phytate doses on iron absorption were measured with and without added meat or ascorbic acid. On successive days, healthy volunteers consumed wheat rolls with and without various doses of added sodium phytate. The phytate-free and phytate-supplemented rolls contained different radioisotopes of iron, enabling iron absorption from the two types of rolls to be measured separately. In some trials, 50 mg ascorbic acid or 50 g meat (as a hamburger patty) was given along with the rolls. There was a dose-response relationship between increasing amounts of phytate and increasing inhibition of iron absorption: 2 mg phytate inhibited absorption by 18%; 25 mg by 64%; and 250 mg by 82%. The addition of ascorbic acid significantly counteracted this inhibition at both 25 and 250 mg doses of phytate. The effect of meat was less well defined. It did not improve iron absorption at the 25 mg phytate dose level but did so at the 250 mg level. The authors observe that “the marked inhibitory effect of even small amounts of phytates” was unexpected, and that the ascorbic acid/phytate interaction has “wide nutritional implications.” Ideally, if the phytate content of a diet is high, ascorbic acid intake should also be high. “The most feasible way to improve iron nutrition in populations where the traditional diet has a high phytate content would probably be to increase the ascorbic acid content.”

[9]  Article: Effect of Indonesian Fermented Soybean Tempeh on Iron Bioavailability and Lipid Peroxidation in Anemic Rats

• Abstract
• Full Text HTML
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Seiichi Kasaoka,^† Mary Astuti,^‡ Mariko Uehara,^§ Kazuharu Suzuki,^§ and Shiro Goto*^§

Department of Nutrition, Faculty of Agriculture, Tokyo University of Agriculture, 1-1-1 Sakuragaoka, Setagaya-ku, Tokyo 156, Japan, and Laboratory of Science of Food and Nutrition, Faculty of Agricultural Technology, Gadjah Mada University, Jalan Sosio Justitia Bulaksumur, Yogyakarta, Indonesia

J. Agric. Food Chem., 1997, 45 (1), pp 195–198

[10] Oxalic acid does not influence nonheme iron absorption in humans: a comparison of kale and spinach meals.

Eur J Clin Nutr. 2008 Mar;62(3):336-41. Epub 2007 Apr 18.

Genannt Bonsmann SS, Walczyk T, Renggli S, Hurrell RF.

Institute of Food Science and Nutrition, ETH Zurich, Zurich, Switzerland. stefan.storcksdieck@ilw.agrl.ethz.ch

OBJECTIVE: To evaluate the influence of oxalic acid (OA) on nonhaem iron absorption in humans. DESIGN: Two randomized crossover stable iron isotope absorption studies. SETTING: Zurich, Switzerland. SUBJECTS: Sixteen apparently healthy women (18-45 years, <60 kg body weight), recruited by poster advertizing from the staff and student populations of the ETH, University and University Hospital of Zurich, Switzerland. Thirteen subjects completed both studies. METHODS: Iron absorption was measured based on erythrocyte incorporation of (57)Fe or (58)Fe 14 days after the administration of labelled meals. In study I, test meals consisted of two wheat bread rolls (100 g) and either 150 g spinach with a native OA content of 1.27 g (reference meal) or 150 g kale with a native OA content of 0.01 g. In study II, 150 g kale given with a potassium oxalate drink to obtain a total OA content of 1.27 g was compared to the spinach meal. RESULTS: After normalization for the spinach reference meal absorption, geometric mean iron absorption from wheat bread rolls with kale (10.7%) did not differ significantly from wheat rolls with kale plus 1.26 g OA added as potassium oxalate (11.5%, P=0.86). Spinach was significantly higher in calcium and polyphenols than kale and absorption from the spinach meal was 24% lower compared to the kale meal without added OA, but the difference did not reach statistical significance (P>0.16). CONCLUSION: Potassium oxalate did not influence iron absorption in humans from a kale meal and our findings strongly suggest that OA in fruits and vegetables is of minor relevance in iron nutrition.