Raw Cinnamon Pear and Apple Munchies

Before

Cinnamon Pears Lined Up 

and ready for the dehydrator

After

Dried and Ready to Eat

I just love the sweetness of ripe pears! I bought a pretty bunch of them with a coupon from one of our Health Food Stores, which brought the price below $1 a pound. A good buy!

I needed something to carry with me or have available at home when the urge to chew comes over me. Being on a new juicing lifestyle change is an adjustment so I'm just figuring out some worthwhile raw treats and munchies to have in my grab bag when I need something.

Let me tell you . . . these are scrumptious!

Here's how to make these chewy sweet munchies:

Slice pears with an apple slicer, then cut each slice in half (or thirds). 

Place pear slices in a bowl along with several tablespoons of fresh lemon juice. Keep them stirred up as you fill the bowl.

Line pears on the mesh dehydrator tray and sprinkle with cinnamon. Dehydrate @ 105-110 degrees until dry and chewy. (I made mine in the late afternoon and let them dry all night. They were perfect in the early morning.)

When completely cooled, bag them up or store them in an airtight container. 

I kept some in my purse for a healthy, tasty snack. Perfect for trips and kid's lunches too.

I also made some cinnamon apple slices—almost as good as the pears, but since they were thicker I let them dry a bit longer.

What are you favorite dried fruit snacks?

Linking up with Raw Foods Thursdays 

Banana Berry Frozen Dessert

 

Banana Berry Frozen Dessert

I know a lot of you reading this have heard of this recipe or have enjoyed it yourself, but it's so GOOD and NATURAL that it's worth repeating until everyone has placed it in their recipe files! (Or have it planted firmly in one's brain.)

This was my yummy treat to myself after a long week of sticking to a new juicing lifestyle change!

I looked forward to making this since yesterday, and several times at work today!

This is an awesome treat for anyone of any age!

 It's super easy to make and only uses these three ingredients:

Frozen Bananas
Frozen Strawberries
Frozen Blueberries

Let your frozen fruit thaw about 30 minutes before using (the time depends on how clumped together and frozen your fruit is). 

The fruit should be slightly thawed and easy to put through your juicer or to blend in a high-powered blender, or in a food processor. I used my Omega juicer with the "blank" attachment (not the one I use for juicing).


Just mix them all together and serve immediately, or place it in a container and freeze for later. (Even the really frozen "icy" version is ice-cream-heavenly, especially if you've been deprived of sugary sweets for awhile.)

To prepare your bananas ahead of time: 
Peel ripe bananas, slice them, and place them in a Zip-Lock bag and freeze.

Variations:
Try using a variety of frozen fruit like peaches, pears, apricots, or raspberries.
Add nuts, carob chips, or cocoa / raw chocolate powder.
Make a plain banana frozen dessert and top it with berries or a homemade chocolate sauce.

What's your favorite ice cream flavor? Mine is chocolate chip mint! I'll have to make a version of that sometime in the near future. I have some chocolate mint plants growing in the yard and want to experiment some with that.

Happy to be linking up with Wellness Wednesday!

Raw Cranberry-Raisin Scones

Raw Cranberry-Raisin Scones

I offered one to my son at lunch today. "This doesn't look like any scone that I've ever seen before," he commented. And even though he's not a raisin fan, he liked it!

I think these look, and are, delicious, and I like the wholesome nutty-fruity flavor. But, if you are used to baking with white flour and sugar, (or eating regular scones), and you are not used to eating such whole-food goodness, then your taste buds may not be satisfied. My sons used to hear me say something like, "They have a health-food flavor," concerning some of the goodies I'd make.

I've found that when I'm not eating sugary sweets and only eating natural fruits and less-sweet hearty foods, I lose my cravings for those high-carb delights and actually love the simple healthier delights such as these raw Cranberry-Raisin Scones!

These are sweetened with a little brown rice syrup so they don't taste gooey sweet. Eating a wholesome dessert makes me feel good, and I think about all the awesome nutrients I'm getting and their healing effects.  

If you look closely you'll spot some orange specks . . . you know what those are, right? Carrots! They are also made with apples, walnuts, raisins, and of course cranberries. Next time I'm adding even more cranberries and I'd like to try some with blueberries or perhaps a mixture of the two!

This recipe is very similar to one in The Raw Family Newsletter  by Victoria Boutenko.

Mixing it Up

Ingredients:

2 large carrots (cut in pieces)

2 apples (cut up)

2 cups walnuts

1 cup flaxseed (ground)

1.5 cups fresh cranberries (or frozen and thawed)

2 cups organic raisins

5 Tbs. brown rice syrup (or honey)

2 Tbs. olive oil

1/4 cup fresh lemon juice

1 tsp cinnamon (optional)   

In a food processor, process the walnuts until broken into small pieces, then place them in a large mixing bowl. Do the same with the apples, and then the carrots, individually, placing all in the bowl. 

Next, into the bowl, add the rest of the ingredients, and mix well. (I ground my whole flaxseed using a Vita-Mix.) 

Ready for the Dehydrator

Arrange big fat spoonfuls of dough in rows on a Teflex dehydrator sheet. Dry at 110 degrees for about 6-8 hours, then remove the Teflex sheet and turn them onto a regular mesh tray and dry for another 6-8 hours or until they meet the desired dryness and consistency. I always do a taste test! This recipe made about 40 scones.

 

Snackin' on Scones 'n' Tea

Raw Cranberry-Raisin Scones—Ready to Eat!

For best results, I keep my cookies and scones refrigerated, or bagged in the freezer. BTW, those are sesame sprinkles on top!

 Linking up with Wellness Wednesdays! 




And linking up with Raw Foods Thursdays!

How I See It — Healthy Habits Week 7

My Food & Health Journal Exposed!

In the past month I have kept a record of what goes in (and though I didn't write it down—what comes out). As a result, I've got a better idea of where I'm at and where I wish to be with regards to my health goals. Let's see what I found on my inspection . . .

Snacking and Choices. 
Last week I confessed that I have the habit of eating too often—I need to curb my snacking, and I definitely need more work in this area. 

What have I been eating between meals and for snacks?  As far as content, I think I chose wisely most of the time. Though I did buy some packaged products like gluten-free seed and rice crackers and sprouted grain raisin bread, I also made some of my own snacks. I read labeIs and prefer non-processed foods. We ate fresh fruit in moderation and add fruit in our smoothies and fresh juices. On more than one occasion people have commented in the grocery line how healthy we shop (and must eat) because of the large amount of produce we buy. (Anyone who juices must look similar.) But it's true that we fill up on the fresh bargains we find and I most always find a way to use or freeze them. 

Now, this doesn't mean my pantry is "clean" of packaged and processed crap! We eat canned soups occasionally and stock up on bargain foods for storage just in case of an emergency. Hubby also can eat foods that I can't and he does most of the shopping! That means you end up eating what you buy or have on hand.

I have granola with almond milk at times and frozen fruit with Greek yogurt on occasion. I eat too many nuts, usually roasted, since that's what hubby likes and buys. I keep a supply of raw almond butter on hand and I love it on bananas. But, I do use raw nuts in recipes and apparently, I love to make more raw food desserts than raw food meals or anything else. Sometimes I just like a big spoonful of coconut oil! I eat salads everyday but I usually don't snack on raw veggies. We eat garlic popcorn every Sunday night.

It's a lifestyle change for me—not really a "diet" so it has to be a progression of healthy eating habits for me to be successful. Every year adds new changes to the way we view food and the habits we make.

 

Sugar 'n' Sweets.  
There are some sweets I couldn't resist but I enjoyed them, and mostly I make them myself: apple cobbler, strawberry shortcake, non-dairy pudding and several pies. I had a few bites of Reeses Pieces, some chocolate, and a leftover Christmas caramel. I don't think I should deprive myself! 

I seldom use white sugar in recipes, in fact I don't remember the last time I've used it. I have a variety of sweeteners I use including stevia, honey, sucanat, coconut sugar, maple syrup and brown rice syrup. I haven't made the decision (yet) to take sweeteners away. In moderation they are fine, but it depends on your sweet tooth.

New Foods and Recipes. 
This not-raw Easy-Peazy Paleo Pizza was so good! It uses almond meal/flour and eggs in the crust which is a nice alternative to wheat! I've made just a few things experimenting with gluten-free flours like the tasty cinnamon rolls I made for my family yesterday. I used dandelion greens again—a new food for me this year, and we've been juicing a LOT of pomegranates! You'll frequently find Bok choy and Swiss Rainbow Chard in my soups and salads but I've also bought several pretty artisan lettuces that are fun to eat and make our salads quite gourmet-style. Beets have been a staple, and they are wonderful used raw in juice recipes (including the beet greens). Avocados are new to me to use in recipes. Did you see my Lucious Lime Mousse? Next on my list is a raw carrot-ginger soup.

Raw Food Percentage.  
Of course, this includes fruits and vegetables as well as raw nuts and seeds. (Read this about enzymes and eating your food uncooked.) Eventually, my goal is to reach 50% raw. I'm not there . . . at all. A few days I ate more than 50% but on average I'm guessing 25-30%. I'm trying to eat something raw along with each meal, and we eat a big salad just about every day. When we eat at restaurants which typically is twice a week, I almost always order a large mixed green salad (no cheese or croutons). I'm seriously thinking of starting a week of juicing and only raw fruits and veggies soon and perhaps do that once a month or every so often. I want to see what kind of difference it makes in the way I feel and how easy it is to do. (I'll let you know!)

Fiber.  
I've underestimated the need for fiber in past years, and keeping track in my journal showed me just how those numbers can add up and cancel out hundreds of calories consumed per day. My bowels are improved; fiber absorbs toxins and waste products, carrying them out of the body. Eating fiber-rich food helps fight heart disease and cancer, and it keeps you feeling full, longer. Fiber also helps balance the body's interaction with simple sugars so as not to store as much fat. 

My goal was for 35 grams of fiber per day (the U.S.D.A. recommends women to get 25-30 grams). A few days I hit the 30s; my high was 37. Most days I was in the 20s and a few days in the teens.
 
Water Consumption. 
I'm very low! My goal was to drink eight 12 oz. glasses of water per day. I was lucky to drink half that amount in water! I'm adding this to my new habits to build for the month—drink almost twice as much water as I have been.

I don't drink sodas—maybe only twice a year. I drink water with lemon at home and at restaurants. I seldom drink bottled juice and when I do it's 100% juice. It's so inferior to fresh juice (no enzymes) and usually contains concentrated sugars. I gave up coffee and wine back in October (health reasons) but I enjoy a decaf cup of coffee every now and then. When I visit my sister or on special occasions I'll have a few ounces of wine. My daily cappuccino went bye-bye too.

I'm conscious of the unique acid/base balance our bodies require. Too much acidity causes disease. Veggies and most fruits are alkaline and are always excellent choices. I've heard that if you drink a cola it takes about  12 cups of water to neutralize it in your body. So what happens is that you take calcium from your bones to keep the blood at the proper Ph level. Bad news indeed when that happens!

 
Drinking My Greens. 
I only missed a few days that I forgot to drink my greens in some fashion. Doing well there! Check out one of my newest drinks here:
Dandy-Lion Fruit Freeze



Protein Intake. 
l don't eat a lot of meat and I don't eat much dairy and eat no cheese at all. My goal was to eat a total of 72 grams of protein per day, but I only met that number on a few occasions and most days I seemed sufficiently low. I'm not sure I agree with that number though. For some interesting information on protein visit For This Season.

Good Fats.  
I take my supplements and I eat nuts, virgin olive oil, flax and chia seeds, small amounts of butter, and coconut. I'm adding in avocado. One reason I think I don't have many wrinkles at all is all the healthy fats I consume. (Well, genetics and not smoking plays a part too).

Exercise. 
I exercised pretty darn close to six days a week! I just started looking into T-Tapp which I read about on another blog. I ordered the book (Fit and Fabulous in 15 Minutes) and have been intrigued. Lose up to 2 sizes in 4 weeks? How can that not get your attention? My focus recently has been to concentrate on my flabby abs so I'm using the Dancing Abs Jazzercise DVD more, plus the T-Tapp book has a bonus DVD workout for the "secret to a flat stomach". I'll keep you posted.

Calories. 
I've been pleased with the numbers. I need to stay at 1700 calories per day or less to lose the weight I desire and meet my goal over the next year. If you deduct the fiber and calories used for fuel allotments, I've done pretty well (most days).

Blood Pressure. 
I had some of the lowest BPs I've seen in years but a few days—especially in the last week, it's been slightly high. I need to do an internal stress check. This last week I have not felt well overall. It happens. I'm used to it.

Weight. 
The first month I lost six pounds and now I've stagnated. I'm still pleased however. I have to consider that muscle weighs more than fat so I can't rely totally on the scale. My clothes fit less tight. That's good.

I see some areas that need work and I'm seeing that my future looks good if I can keep the habits and lifestyle changes going. 

God has blessed me greatly!

How are you doing at meeting your healthy goals and what new habits are you making?

Linking up with Healthy Habits Tuesday and Wellness Wednesdays 

Snack Attack - Healthy Habits Week 6

 

Should I deprive myself?

The strawberry shortcake above was last Sunday's treat. OK, the whip cream is a minor no-no (for me personally), but the strawberries are raw, and I found this gluten-free cake in the freezer and I thought it should be used! Was it a good (healthy) snack? 

Well, I did not lose weight the past week either. Though loss of weight is not my primary goal it would certainly add to my goal of better health and feeling good and looking good if I did so.

Do I have to feel deprived in order to lose weight and get healthier? 

I think not, but it may mean a few changes and a little more planning.

Healthy Habits—Week 6

One of my problems . . . Healthy Snacking (or not)

Since I was a homeschool Mom and a work-from-home Gal for many years, I lived in and around the kitchen table. You can guess what's coming . . . I had the bad habit of eating at any time. I did not know what it was like to feel hungry—ever! I was not much of a meal planner (it's a great idea however), and I'm not the frigid-rigid type who had a plan for such things.

Now that I'm back into exercising most every day, do you know what happens to me after a good workout? My stomach hints that I need food. I may start hunting and scrounging for something to tempt my taste buds. After all, I just strengthened those muscles, stretched those ligaments, and pumped and primed my heart. I drink water, and it's perhaps fine to eat a healthy snack, but what about at other times?

A satisfying snack: 

Dried Cinnamon Apples made with Granny Smiths & Fujis

There are many wonderful healthy snacks that I could, and do, eat. There are the dieter's choice of celery and carrot sticks (which are fine at times), dried apples, and a wide array of fruit, nuts (I eat too many), and vegetable choices. For those of us who eat meat and/or dairy, the choices are greater. In the vegetarian, gluten-free, paleo or raw food worlds, the concoctions people create are amazing, with healthier alternatives for just about any sweet or salty processed snack you'd normally choose to eat.

Plan for a Snack Attack!

My original plan was simply:

Limit eating between meals. 
Eat a healthy veggie/fruit snack 

This month, it's time to move. Here is my Snack Attack implementation . . . 

• Plan ahead—Will you have time to stop what you are doing to whip up a snack mix, crackers, a healthy pudding, or fruit wedges? Mix up a batch on the weekend to have on hand during the week. And don't run out. Scout out recipes in your spare time (he-he).

• Bring it with you—Don't be tempted to stop at the fast food joint or donut shop. Be sure to have something with you when you go out.

• Content matters—What you eat does make a difference. Choose quality over crap. Read ingredients and make things from scratch. Natural high-end nutrition trumps processed foods every time!
  

• Portion control—I don't have to eat an entire bowlful. Limit yourself purposefully or even measure amounts (like the cereal snack you eat out of a box or the chips in a container).
  

• Timing—Work out a plan for snacks and stick to it! Tame your cravings after work on weekdays and have a small snack to eat in the car before going home to fix lunch. Try yogurt and fruit, or crackers and hummus, after exercising in the afternoon. Eating popcorn on Sunday nights (family tradition) is OK but use the smaller bowl.
  

• Enjoyment—Choose foods and snacks you like. Enjoy what you choose. Savor it.
  

• It's OK to feel hunger—(or whatever that is you are feeling). Forget the idea that you must eat at the first sign of a hungry stomach. It's perfectly fine (and actually good) to not stuff your face all-the-time!
  

Here is a list of a variety of nutritious snacks and treats for you to try, here at Kathy's Kitchen:

• Apricot Cherry Macaroons 

• Sunny Seed Snackers
• Green Pudding & Lemon Love Cookies

• Red Hot Snackers, Spinach Dip, Raw Cashew Fudge, Hedgehog Balls 

• Trail Mix
• Lime Mousse

• Almond Pulp Bites

• Fruit Roll-ups, Frozen Banana/Fruit Ice Cream

• Carob Almond Truffles 
   

I'll probably touch on this in a future post, but I have been "years" making small changes and it never stops; Getting a handle on my snacking will be adding another element to the whole. 

 

What are your favorite healthy snack ideas?

Linking up with Healthy Habits Tuesday

and Wellness Wednesdays