Raw Korean Cabbage Bowl

At the end of July, M and I did a raw food challenge. The idea was simple. Eat only raw fruits and veggies and some nuts and seeds (and hot tea and mate) for 10 days.

M had been talking about trying this style diet for a while, however I was skeptical. While I know a few different people who eat an all-raw, mostly fruit-based diet, the only ones I know who seem to do well on this style of eating, are all ultra-endurance athletes. In fact, a friend once called me when she was struggling with her 80-10-10 style raw food diet. While initially she had good results, after over a year of fully raw, mostly fruit, she was feeling lethargic, starting to gain weight, and was having some negative health results as well.

For those of you who don’t know, 80-10-10 referrers to the macro nutrient rations. 80% of total calories come from unrefined carbohydrates, 10% from protein, and 10% from fat. I always tell my clients never to worry about counting calories or to worry about getting specific amounts of protein or carbohydrates. In my opinion, this always makes eating way to difficult and rarely ends with positive, long lasting results.

However, after listening to Garth Davis, M.D. talk about how he was planning on trying a 21 day raw diet on the RRP a month ago, I finally agreed to try the challenge with M. As such, we ordered 1 case of bananas, 1 case of large pears, 1 case of navel oranges and a case of mangos. Because we have a small refrigerator, we decided we would buy greens as needed (essentially ever day).

Fruit is one of the healthiest food sources on the planet, with antioxidants, anti-inflammatory properties, improved arterial function, reduced cancer risks and believe it or not, better control of blood sugar in patients with Type 2 diabetes.

According to a Harvard Health Letter about chronic hand pain, fruit is beneficial [to human health] in almost any amount. Then I found a paper published in Metabolism where they placed people a 20 servings of fruit a day diet (roughly 200g/d of fructose) with no adverse effects (and possible benefits actually) to body weight, blood pressure, insulin or lipid levels after three months. Further more there was a 38-point drop in their LDL cholesterol.

M and I agreed to start with a 10-day challenge. We did large fruit and veggie smoothies just about every day for breakfast (roughly 300-600 calories), snacked on different fruits and some raw nuts and seeds throughout the day, then had large salads for lunch and dinner with dried fruit and different dressings that we made. 

After the first few days I didn’t notice any real different in how I felt. I felt great eating a whole food, plant based, high starch diet, and I felt just as good on the mostly fruit meals. However, I did feel bored. I also missed the flavors of spiced grains and legumes. Perhaps one of the reasons I felt this way, was because we did the challenge in the middle of winter. While Buenos Aires winters are actually quite mild, on cooler rainy days, I can say with certainty, I wanted the comfort of a warm meal.

By day 6, while I still felt fine, I noticed I was starting to loose some weight. Just a pound or two, however as someone who is already very svelte, even a few pounds is noticeable and weight-loss is actually the opposite of my current goal. As such, on day 8 I ate a large serving of steamed potatoes and finished the remain two days following a Raw-till-4 plan.

M had an easier time with the challenge. She really never had any cravings during her entire challenge. In fact, she reported that she felt lighter; again she also experienced some weight-loss. But most importantly to her, she never suffered from any migraines while doing the challenge.

She has been under a tremendous amount of stress from work and has been working incredibly long shits – multiple 24 hours shifts each week. Often when her stress builds up and she has a shift where she doesn’t get enough sleep, that triggers a migraine the following day. While she says that her migraines became less frequent after going whole-food, plant based vegan two years ago, the attacks never completely disappeared until she went raw.

In fact, she was feeling so good after 10 days; she decided to continue the fully raw diet for an additional 7 days. Finally, after 17 days, she returned to eating cooked foods. She is still feeling great and hasn’t reported any migraines. I believe the primary reason she returned to cooked foods was because the weather took a turn for the worst, and after 5 straight days of cold rain, she was ready for a hot meal.

Both M and I enjoyed the challenge and we both are committing to eat more raw foods. We both already eat a lot of fruit in a normal day, but we want to increase our consumption of uncooked veggies. We have been eating a large salad before enjoying our cooked lunch and dinner.

So what did I learn? Well for starters, I don't plan on putting any patients on this style diet. While the health benefits in the short term are certainly positive, I just didn't believe it was all that practical. Food prep actually took longer. If you don't understand what I mean, think about the time consumption of tossing a few potatoes into the oven verses peeling 10 oranges. It was also significantly more expensive. I would guess we spent more than double our usual amount. 

That said, it was fun to be creative with our foods. We enjoyed the time together in the kitchen, and M especially enjoyed searching for new salads, dressings, and smoothie recipes.  

While we made a lot of different dishes, this Raw Korean Cabbage Bowl was my favorite creation during the week. One I will definitely be making again. It was inspired by the last meal M and I shared in New York before moving to Buenos Aires, which was at the beautiful vegan Korean restaurant, Hangawi. This dish was inspired by those flavors.

Raw Korean Cabbage Bowl

2.5 cups red cabbage – shredded

2 cups white cabbage – shredded

2 large carrots – shredded

½ bunch swiss chard or spinach – sliced

1 green onion – diced

1 cup mushrooms – chopped

½ avocado

½ teaspoon garlic powder

½ teaspoon turmeric

¼ teaspoon gritty sea salt (optional)

½ lemon – juiced

½ inch lemon peel – zested

Shred both cabbages and carrots. Place them into a large bowl (I did a cast iron pan to increase the flavor) Toss spices and lemon juice and zest and massage with your hands for 2-3 minutes until the cabbage and carrots begin to soften.

Now slice the swiss chard into 1 inch ribbons. Add to the bowl with the cabbage and carrots and massage again so the swiss chard becomes a bright green color. Now add the diced onion and mushrooms.

Sweet & Sour Ginger Mustard Dressing

1 inch of ginger

2 teaspoons mustard (preferably stone ground)

1.5 lemons juiced

2.5 teaspoons soy sauce

1 tablespoon sesame seeds

1 tablespoons currants or raisins

½ teaspoon garlic powder

¼ cup water

Blend all ingredients until smooth. Let cool in the fridge for at least 30 minutes before serving.

When serving, pour the dressing onto the cabbage bowl and mix well. As an additional option, toss avocado on top and serve with a side of kimichi. 

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D J Jenkins, et al. “Effect of a very-high-fiber vegetable, fruit, and nut diet on serum lipids and colonic function.” Metabolism. 2001; Apr 50: 494-503.

Top 5 ways to reduce crippling hand pain. Harvard Health Letter. 2013; 38(9):4.

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

The Power of Flax

It’s been a little while since I last posted a research piece. Honestly, these pieces often are very time consuming. On top of this, I realized that more recipes were needed. It’s one thing to tell you why you should eat healthy, but it seems impractical to not also show you how to do so.  

Flax seed has been around for quite some time. Treasured for it’s medicinal uses throughout the Roman Empire, it was also one of the first “health foods” used by Hypocrites. In fact, whenever I’m asked for a recommendation for a single healthy food to include into a diet, flax seed always makes the short list of possible contenders. But why is flax so well regarded?

Flax are available almost everywhere in the US and are relatively cheap – typically just $2 a pound. They’re two main verities, gold and brown. They are essentially the same nutritionally so either is just fine.

Now because the seeds have a strong fibrous outer shell, our bodies are often unable to digest them and access their full benefits. It is possible to chew them, but it is much simpler to just buy pre-ground flax seeds, or toss the whole flax seeds into a blender or coffee grinder and give them a few pluses. If you grind them yourself, you’ll want to keep them refrigerator or frozen to prevent them from going rancid. They will last several months in the fridge. 

The seeds are powerhouses of nutrition. While Hypocrites didn't have the details, he was clearly onto something. They are one of the richest sources of lignans. Lignans are a type of antioxidant that have been demonstrated to have a multitude of positive health effects. Some of them include the ability to help regulate hormone levels, they help support the immune system, can inhibit certain enzymes from becoming free radicals and may help reduce the stress hormone cortisol among others.

They also contain iron, zinc, copper, calcium, protein, magnesium, folate, and even a trace mineral known as boron that helps bone health. They also help decrease the amount of estrogen, which may help lower breast cancer risk.

On top of this, just 7 grams of ground flax seeds (roughly 1 tablespoon) contains 1.6 grams of Omega 3 fatty acid. That represents the recommended daily dose of Omega 3. To make flax seeds even more appealing, they have just .4 grams of Omega 6 (another essential fatty acid, that most people simple get way too much of.) This means the important Omega 3 to 6 ratio is a great .25. Chia seeds by comparison have .3 grams of omega 6 per 1.6 grams of omega 3, meaning that flax seeds actually has the more favorable omega ratio. Flax seeds are also far cheaper, so per dollar, you are getting more for your buck!

Flax also helps control our cholesterol and blood pressure levels and has also been shown to help with hot flashes in menopausal women.

Honestly, one tablespoon of ground flax seeds daily is one of the best foods you can include in your diet. Because they have such a neutral taste, you can use them in almost any way you desire, but heating them will destroy some of the nutrients so try and include some in their raw, ground state. I sprinkle them on my morning oats and in smoothies as well as on top of salads and pastas. You can also see this post about how to use flax as a replacement for oil in many recipes. 

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G.K. Paschos et. all. “Dietary supplementation with flaxseed oil lowers blood pressure in dyslipidaemic patients.” European Journal of Clinical Nutrition, 61 2007.

Jeff Novick, “Nuts?” on McDougall Form Jan. 8, 2008.

Zhang, Wang, et. all. “Effects of dietary flaxseed lignan extract on symptoms of benign prostatic hyperplasia. Journal of Medical Food, 11 2008.

Zhang, Wang et. all. “Dietary flaxseed lignana extract lowers plasma cholesterol and glucose concentrations in hypercholesterolaemic subjects. British Journal of Nutrition. 99 2008.

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

Super Green Salad Smoothie

I rarely share recipes for smoothies for two reasons, a) I rarely make the same smoothie twice since I typically just throw whatever is in my fridge into my vitamix, and b) because I created a smoothie guide to help you mix and match your way to your own superfood smoothies!

That said, this blend knocked my socks off the first time I made it, and after a little tinkering, I figured I’d share it.

1-2 medjool dates, pitted (or other sweetener)*

3-4 stalks of curly kale

¼ cup old fashioned oats

1 handful raw almonds soaked

3-4 broccoli florets (chopped)**

1 stalk carrot (chopped)

1 teaspoon cinnamon

1 frozen banana

½ teaspoon wheat grass powder or chlorella (optional)

4 cubes of ice

1 cup water or plant-based milk

* blending tip: if you soak the almonds and dates in water for 1 hour it will make blending easier, especially if you don't have a high-powered blender.

** blending tip: if you don't have a high-power blender, chop the broccoli and carrots into small pieces.

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

Spicy Thai Cabbage Salad

Recently the word “superfood” has entered into the lexicons of Americans. (I have to give credit to my friend Julie for helping to popularize it.) However, the way we apply the term to foods has been ad-hoc and inconsistent, at best. Typically, we use the term for exotic and expensive sounding foods such as acai, goji berries, sea-buckthorn and the like. Depending who you talk to, you might also hear kale and quinoa described in such glowing terms. However, rarely will more generalize foods, such as iceberg lettuce be described as “super,” even if it is a health promoting food. Another food that is often ignored, but certainly deserves more attention, and is clearly entitled to the entry of the exclusive membership of "superfoods" is cabbage.

Considering how much attention kale has been getting recently, it is surprising that it’s superfood cousin, cabbage, has been left on the sidelines. Perhaps cabbage needs it's own Ryan Gosling meme. 

This is especially surprising considering there are over 400 articles on cabbage and the role it can play in cancer prevention and treatment. According to one study done on cancer cells in a petri dish, cabbage was one of the best vegetables for cancer prevention displaying the ability to kill multiple types of tumor cells (in part, thanks to the high amount of sinigrin an antioxidant found in cabbage); cabbage has also been shown to lower cholesterol in multiple studies, and red cabbage was awarded the “best bang for your buck” by Dr. Greger because of the high concentration of antioxidants, vitamins, and minerals as well as because of red cabbage's low price point. On top of all of this, cabbage is incredibly versatile, and can be added to just about any dish and prepared in nearly anyway!

This Spicy Thai Cabbage Salad is the perfect way to get more superfoods into your life!

Serves 3-4: 

For the salad:

1 ½ cups green or savoy cabbage, shredded

1 ½ cups purple cabbage, shredded

1 cup carrot, shredded

1 cup zucchini, shredded

3 stalks celery (optional)

1 large handful fresh basil, chopped

1 tablespoon fresh cilantro, chopped

½ cup peanuts or cashews (leave out if making a nut-free version)

Fresh or dried mint to taste

For the dressing:

2 tablespoons lemon juice

2 tablespoons apple cider vinegar

¼ cup Liquid Aminos or low sodium soy sauce

¼ cup vegetable broth mixed with ground flax seed (see: oil replacement guide)

2 tablespoons pure maple syrup

2 cloves garlic

1 inch piece of ginger, peeled

1 ½ tablespoons curry powder

1 teaspoon chili powder

1 teaspoon hemp seeds

The dressing will keep for about one week in the refrigerator. 

In a large bowl, combine all of the salad ingredients and toss to mix thoroughly.

In a high-speed blender, combine all of the dressing ingredients and blend until smooth. Pour over the tossed salad ingredients, mix well, and enjoy. 

D. Boivin, et. all “Antiproliferative and antioxidant activities of common vegetables: A comparative study,” Food Chem., 112(2): 374-380, 2009.

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.

Superfood Giveaway from Sacha Vida

At last year’s NYC Veg Fest I met Carlos, the young and energetic founder of Sacha Vida. Sacha Vida is a new company that recently started bringing some of South America’s best superfoods up North to share with us. They pride themselves on their sustainability, and the very high quality of their products.  I have been impressed with Sacha Vida since first meeting Carlos and really loved the sample of Maca they recently sent me. To help build a little holiday excitement, Sacha Vida has agreed to do a giveaway of a bag of their maca as well as a bag of their delicious chocolate covered goldenberries! I know once you try it, you’ll be as convinced as I am about its health benefits and Sacha Vida’s quality.

First tell me a bit about who you are and the founding of Sacha Vida.

Sacha Vida comes to life from my desire to share the amazing super foods that are native to Peru.   After I graduated from college I started to work for an international shipping company and traveled all over the world.  During my travels I always ended up talking about maca and other super foods from Peru and people would always ask me where they could buy such products.  Eventually I started thinking about my own company and ended up leaving my job to work on Sacha Vida full time.  It has been an amazing journey and we are excited and grateful for the great support that our products have received in the U.S. 

I love your company’s mission statement about providing healthy plant-based foods while also preserving the environment they grow in: the Amazon. Can you talk a little about why the Amazon is so vital to protect?

I’ve travelled in the Amazon many times and am always impressed by its beauty and its rich biodiversity.  The Amazon rainforest provides most of the air that we breathe and it is also the best source of natural remedies that could probably cure most of today’s illnesses.   Many people don’t know that  a lot of medications are derived from plants that grow in the Amazon.   The Amazon is also home to many native tribes that have survived for thousands of years only to be kicked out and robbed of their land by industrial agriculture and deforestation.  We need to protect the Amazon in order to ensure that our planet fights back against global warming and to ensure that we protect the natural ecosystems that our planet needs to keep going.

When did you first learn about Maca?

I learned about maca when I was in college, during one of my travels to Peru one of my friends talked to me about this natural powder that he used before he played soccer (we are talking about playing soccer at approximately 10,000 feet above sea level).  I did a little bit of research and found out that the Chasquis, which were high distance runners in charge of delivering messages on behalf of the Incas used maca during their journeys.   I tried maca powder and felt more focused and energized and have been hooked on maca ever since.

Why do you think Maca is such a vital ingredient? How can it benefit us?

Scientists have proven that maca is an adaptogenic plant, that means that it has the capacity to adapt and benefit your body where it needs it most.   For example, a woman suffering from menopause symptoms will  take maca and feel relieved and another woman who is trying to conceive will take maca to produce healthier eggs.  Likewise, an athlete training for a big event will take maca before workouts and a scientist will take maca before going to work.   Maca is a rich source of vitamins, minerals and it also supplies your body with calcium, zinc, iron, magnesium, phosphorous and amino acids.  In addition, maca is known for its aphrodisiac powers and in Peru is known as “Peruvian Viagra.” I heard countless stories of people using maca to enrich their sex lives and to help them conceive.  I use maca for its energizing properties, nothing helps me focus and concentrate better than a spoon of maca in my morning smoothie and I have friends that swear that a maca smoothie before hitting the gym makes their workouts more intense.

What is the best way for us to incorporate Maca in our daily lives?

Best way is to add a tablespoon to your daily smoothie, juice or oatmeal in the morning.  It is best to start gradually and start with one tablespoon in the morning or before your workouts.  

There are generally two types, raw or gelatinized. What is the difference? Which, in your opinion, is better?

People familiar with maca will know that raw maca is a lot cheaper and harder to digest than gelatinized maca.   Besides the digestibility issue you can also tell the difference with the flavor, raw maca has a much stronger flavor that many people dislike or can not tolerate.   Raw maca is made by pulverizing the dry maca roots,  gelatinized maca undergoes an additional step where the natural starches of maca are removed in order to make the maca powder more digestible while concentrating its nutrients.  Some people’s digestive systems are more sensitive and have to work harder to digest starches and other compounds in raw maca, consequently they experience stomach pains or a feeling of discomfort during the digestive process and may not give maca a second chance.  Gelatinized maca powder does not cause those side effects as it goes straight to your system allowing your body to absorb all the nutrients and minerals found in maca immediately.   Sacha Vida currently carries gelatinized maca and so I am biased towards gelatinized maca which in my opinion is a better product than raw maca.  Now, on a related side note, in Peru maca is always consumed cooked and never raw, people who cultivate maca in the Peruvian highlands added it to their stews or toasted but don’t eat it raw.

I also want to highlight that we are the only company in the market that sells maca products that are Fair Choice Certified  which is a certification system based in the International Human Rights Declarations and Labor Conventions.   I support this certification process because it seeks to protect and assure the fair treatment to everyone involved within the control of the company that implements the certification system so it benefits the overall community of growers and producers.   This is the first fair-trade standard created in Latin America that takes into consideration local market and producing conditions and it also includes requirements on health, safety and environmental protection.

Do you have a relationship with the growers of your product? What are the conditions Maca is grown in?

I have a very strong and close relationship to the farmers that produce our maca products.  I visit the maca farms every time I travel to the highlands of Peru and have shared many meals and interesting conversations with our farmer partners.  They are invested in producing a high quality product and are very excited to see that their products are reaching the U.S. market. Maca is usually grown in high altitude lands, where  lots of sunshine during the day and freezing temperatures at night make it difficult for other plants to survive. Maca has adapted to this environment and thrives by absorbing all of the minerals and nutrients from the soil in order to grow and survive. 

Tell me about Sacha Inchi. There is a lot of buzz around the seed of this beautiful star shaped fruit.

I am very excited about sacha inchi finally getting the recognition it deserves.  Sacha inchi is a vine and grows in the Peruvian Amazon, it is a very sustainable crop because you can cultivate it many times a year.  The seed has one of the highest plant based concentrations of Omega 3 fatty acids along with protein and vitamins.  This seed has been consumed in the Amazon for thousands of years and the oil has been used by native women to protect their skin.  What distinguishes sacha inchi from other plant based sources of Omega 3 is that sacha inchi also has naturally occurring vitamin E which helps the oil preserve its properties without oxidizing quickly like flax seed oil for example.  In addition the oil is very light and is a great complement to salads, dips, smoothies and cold dishes.   I recommend that the oil do not be heated because the Omega 3 bonds will break with heat and the nutritional value of the oil is compromised.  Sacha inchi seeds are super healthy snacks, they are full of protein and Omega 3 and are a great additional to trail mixes or enjoyed on their own.  We are currently working on expanding our sacha  inchi line and will have new sacha inchi products available online soon.

Anything else you’d like the readers to know?

We are a family owned company competing with big companies, what makes us different is that our products are always organic and that we truly care about following fair trade practices with our partner farmers.  For example, our maca products are the only ones in the market that are Fair Choice Certified. In addition,  I pick our partner farmers carefully and usually spend weeks with them understanding their processes and learning about their motivations.  I believe that a great part of being a successful entrepreneur is associating yourself with partners who are as passionate if not more passionate than you are about producing and delivering a high quality product.    I grew up in Peru and unlike other entrepreneurs  I am vested in seeing our partner farmers grow and prosper.  Economic development of their communities along with access to education for their children are the first steps in the process.   We have exciting projects in the pipeline with these goals in mind and I hope to share them with you soon.

Besides online, where can we find your stuff? Also what is the best way to connect with you (Instagram, twitter, facebook?)

You can find our products in New York at the Live Live Organic store in the East Village, you can also find us in California at the Rainbow Grocery Coop in San Francisco and in Massachusetts at Cambridge Naturals.  We are always looking to add more stores and if you want to see our products sold in your local store I encourage you to speak to the food buyer at the store  and ask them to add our products to their store inventory. You can always connect with us through our Facebook, Twitter, Instagram and Pinterest accounts, we love to hear from you!

Thanks for doing the interview Carlos! Now for the exciting part. We are doing a giveaway (call it a little holiday gift!) of a bag of Organic maca and chocolate covered goldenberries!

GIVEAWAY

Here are the rules. First, the winner needs to live in the United States (sorry international readers, no disrespect). The contest will end on December 30th at midnight. To enter, you must be a subscribed reader to BYOL. To increase your chances of winning leave a comment on this post or/and "like" "Sacha Vida" on facebook. You will also gain a point if you "like" Bring Your Own Lentils facebook page. 

a Rafflecopter giveaway

As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.