Raw Endeavors

Sustaining Raw Practices

Spice up your salads!

Hi Readers,

Today I will show yoImage result for deep green saladu how to spice up your salads by using a variety of ingredients! Salads can so many times be so repetitious that no one wants to consume them but that should not be the case to maintain optimal health and wellness.

Try adding these ingredients to your salads in different combinations.

Fruits- Apples, Pears, Mango, Grapes, Cantaloupe, Honeydew, Oranges, Tomatoes, Cucumbers

Vegetables- Carrots, Bell Pepper, Celery, Cabbage, Onion, Cilantro, Broccoli, Cauliflower

Greens- Spinach, Kale, Collards, Spring Mix

Nuts and Seeds- Walnuts, Pecans, Almonds, Peanuts, Pumpkin seeds, Sesame seeds, Chia

Protein- Beans,quinoa, tofu, nuts/seeds

My favorite way to spice up salad is to start with a bed of spinach/ spring mix and add chopped apple, orange, grapes, and top with nuts!

Here are some great recipes on a budget –salads for your wallet and plant based salads.

How do you like to create your salads?


Chia Seeds in Action

Hi Readers,

I hope you have found my posts helpful, encouraging and inspiring you to put them into action. I have been creating delicious breakfast recipes with the nutritious chia seeds.

I thought everyone can benefit from a one bowl breakfast that is fast and easy for their morning routines. So the bowl it is.

Cinna Bowl
  • 1 Scoop Vanilla Juice Plus+ Complete
  • 2 Tbs Chia Seeds
  • 8 oz. of water or almond milk
  • 1 tsp cinnamon
  • 2 tbs shredded coconut
  • top with a handful of walnuts
  1. Add chia seeds and complete and stir in water/ desired liquid.
  2. Once the stirred to desired consistency add cinnamon, coconut and walnuts.
 Let me know how you like it? How do you eat chia seeds? Easy combination, delicious taste and tons of nutritional value!!!

Insight into Oil Free

The controversial and misleading information on oils is often debated and you might be wondering how you could go oil free in a world of trans fat this and that. But you CAN. Oil is harmful for a number of reasons.

Image result for cooking oil

  1. Oil is 100% fat

Oils including avocado, coconut, vegetable, sesame, grapeseed etc. although extracted from whole foods are not whole foods in the oil form because they are processed to get to this concentrated form. In only a couple tablespoons you intake so many calories, making oil the most calorie dense substance around. Therefore, oils have no nutritional value to the consumer. Although eliminating oil from your lifestyle completely might seem a challenge it is ideal to do so but if not at least reduce your intake. Minimizing your intake of pure oil is essential to thrive in any healthy diet and it will help your waistline/figure too.

2.  Oil is nutrient lacking and processed

Although these oils are from plants once they are extracted they are now considered processed. The good nutrients like vitamins, phytochemicals and fiber that the plant originally offered are stripped away. If you are going to buy oil, make sure to purchase raw and cold-pressed oils as they aren’t heated to high temperatures during the extraction process. This means they are able to preserve more of the nutrients, making it a higher quality option. I would buy cautiously. You can go with out processed oils and I will show you how.

3. It’s best not to isolate a single nutrient

I love what Glowing Fridge has to say about oil, “When looking at the nutrients in whole foods, we know their effect is greatest when they are working together in conjunction with the other nutrients. That is the idea behind the “whole foods” diet. Eat the whole food and you get the whole package. But traditionally, we’ve been taught to take supplements that single out specific nutrients such as fish oil supplements for omega-3 fatty acids. According to plant based expert Dr. Esselstyn, “Fish oil is not essential. Fish get their omega 3’s from plants. It is difficult to be deficient in omega 3 if you are eating 1-2 tablespoons of ground flax seed and green leafy vegetables at several meals. There is also research suggesting those who eat plant based become highly efficient in their own manufacture of omega 3. Patients on fish oil are at increased risk for bleeding.” Dr. Esselstyn recommends a low-fat plant based diet with about 10% of your total calorie intake coming from fat. He also recommends using NO OIL in your diet because of the saturated fat which injures the endothelial lining in your arteries.

Replacing supplements with specific nutrients from actual food is a much healthier option. So instead of adding flax oil to a smoothie, just add 2 tablespoons of ground flaxseeds and call it a day. The same goes for a supplement like vitamin C. Instead of taking a pill, eat some strawberries as they are packed with vitamin C and other beneficial nutrients.”

What about Coconut Oil?Image result for coconut oil picture

There are many views on coconut oil now a days. Many people recently are advocating for coconut oil, even in health conscious, vegan and vegetarian recipes. The health community seem to view coconut oil as a miracle worker while others say it has negative properties. Although it is able to help in weight loss, speeding up your metabolism and a great beauty remedy but is it as good as people say it is? I am not so sure of that. Surely the raw, organic, cold-pressed  unrefined coconut oil is the better option, contrary to refined. I believe we should consider it as any other oil and avoid or minimize our intake.

Coconut oil’s harmful properties are found in the concentrated saturated fat as  Walter C. Willett, M.D. states.  “I’ve also noticed that coconut oil seems to be catching on these days. Coconut oil is about 90% saturated fat, which is a higher percentage than butter (about 64% saturated fat), beef fat (40%), or even lard (also 40%). Too much saturated fat in the diet is unhealthy because it raises “bad” LDL cholesterol levels, which increases the risk of heart disease.” I therefore treat coconut oil just as I would any other and avoid it all together.

How To Incorporate Healthy Fats?Image result for avocado

Healthy fats including Omega-3s, Monounsaturated fat and Polyunsaturated Fat. Healthy fat is essential for cognitive functions but the source of the fat is the most important aspect.

Consume healthy fat is in whole plant food:

  • Leafy greens: Kale, Spinach, Collard Greens
  • Seeds: Hemp, Sesame, Chia, Flax (1-2 tablespoons)
  •  Avacados
  • Olives
  • Edamame

You might be wondering what about cooking and baking without oil, well there are MANY alternatives. For cooking, for example instead of sauteing your vegetables in oil simply use water, vegetable broth or better yet eat them raw for exceptional nutritional value. For baking, I use ground flax seeds, organic all natural or homemade apple sauce or mashed bananas. As for eating at a restaurant food look for stemmed vegetables and plain rice are usually safe options.

Check out a great resource for alternatives for oil in all occasions! Oil Alternatives

What are your thoughts about oil? What do you think of coconut oil? How do you eliminate or minimize oil in your lifestyle?

For Further Reading Resources:

Why to go oil free

Oil free lifestyle


Fuel Your Body

Have you ever heard the saying, “You are what you eat.” This commonly tossed around phrase is becoming more true each day in the twenty first century. Studied by multiple universities and research facilities alike the overall conclusion is that those who are consuming processed, high fat, fast food are more likely to be overweight and contributing to illnesses of all kinds. Oh, the power of food. The fork we hold in our hands can either feed sickness, obesity, chronic illness or can bring healing and wellness to the body.You are what you eat

I am an advocate of reversing illness by the common utensil you hold in your hand at family gatherings, work functions, and daily meals. What if you could prevent heart disease, cancers, chronic illness, decrease symptoms of  auto immune disorders and prevent the occurrence of the common cold. Would you change your lifestyle to prevent these life sucking, diminishing, shortening scenarios?

I believe food can be our own medicine yet this food does not have negative side effects as those of man made, synthetic pills.Image result for let food be thy medicine

Here are what the different colors in the fruits and vegetables we eat often reflect.

eatcleanmakechanges: yes


Need a easy, healthy snack to keep on hand. Make Blueberry energy bites. I would use fresh or frozen blueberries as a opposed to dried to have the optimum nutritional value. Blueberry bites 

Do you value the utensil in your hand enough to want to change your lifestyle? Let me know and I can help provide resources and information concerning this life changing, self improving life style.




Have you wondered if you are hydrated?
So many people are dehydrated and they do not even realize it until sometimes it is too late. A simple way to see if you are consuming enough water is to take your body weight divide it in half then convert the resulting number to ounces. For example a person weighing 170 pounds would need to drink at least 85 ounces of water. Those who are more physically active or frequently perspire should drink more.
An easy way to tell if you are hydrated is by the color of your urine it should be clear.
Here are some easy ways to drink more water:

Image result for how to drink more water 1. Spruce up your water

Add fruits, vegetables and or herbs to your water:

If you have a diffuser you can use that or simply add to your drink. Check out some recipes here.


2. Water App Tracker

Here are some free apps to track your intake Image result for free water tracker apps


-Daily Water Free

-Splashy Water Tracker


3. Set an alarm

Set an alarm either on your phone or watch to remind you to drink through out the day

Image result for set an alarm on your phone to remind you to drink water



4. Invest in a water bottle

Carry a water bottle around to remind you to drink frequentlyImage result for water bottle

5. Drink when you wake up in the morning
Image result for glass of water
Cheers to drinking more water. I hope this encourages you to grab a glass of water more frequently.

Superfood: Kale

Image result for kale in a variety of forms

Kale. This powerful food has become a hit in recent years. Kale comes in a number of varieties.

Curly Kale: This is the kale you commonly see in the produce section of your favorite grocery store. Curly kale is found in bright or dark green and purples with tight ruffles and fiber rich stalks. This variety is often attributed with a bitter and powerful taste.

Popular Types of Kale and Their Health Benefits

Lacinato Kale: This type is often found in a variety of dark blue green leaves and is firm and wrinkled in appearance. Lacinato is sweeter in taste compared to curly leaves.

Popular Types of Kale and Their Health Benefits

Red Russian Kale:  Red Russian kale is dark red in true color but commonly referred to as  a shade of purple and is known as one of the sweetest kales.




Image result for red russian kale leaf

Redbor Kale: This deep red colored kale is vibrant in color resembling a variety of another leafy green called chard.

Image result for Redbor Kale

You might be asking why would someone want to consume kale. Well, why not? This leafy green is a powerhouse of vitamins, minerals and antioxidants. The antioxidants present in kale are crucial in fending off various cancers. Kale is rich in fiber to help aid in digestion and  intestinal cleansing. The iron contained in kale is great for proper liver function. Kale is also high in vitamin A for vision and skin, vitamin C for immune system, metabolism and hydration coupled with vitamin K and so much more.

Whether you are new to using kale in your daily life or have ate it for years here are some recipes to consider to consume this fabulously rich nutrient filled green.

-You have to try baking your very own Kale Chips. They are so yummy and can become a great way to fill your stomach as you aspire to think green.

  1. Preheat oven or toaster oven to 225F
  2. Tear kale to uniform shapes to bake evenly
  3. Place kale on a non-stick cookie sheet or tray with parchment paper
  4. Sprinkle to your liking with spices such as nutritional yeast, sea salt, garlic salt or any other spices
  5. Bake for 7-10 minutes or until the pieces dark green and crispy, while not burning them

-Create salads with Kale

Moroccan Kale Salad

White Bean Kale Salad with tahini dressing

Various Salads

-Kale Pesto5 Minute Vegan Kale Pesto - made with almonds, olive oil, kale, garlic, salt, and lemon juice. So easy, so healthy, so good! |

  1. Pulse 1 1/2 cups of kale, 1/2 cup parsley, 1/4 teaspoon salt, 1 clove garlic, lemon juice of one lemon and 1/2 cup of water in a food processor or vitamix  until smooth.
  2. Add 1/4-1/2 cup of almonds and pulse until almonds are ground to a desired consistency
  3. Serve with salads, vegetables,  plant based pastas and pizzas, etc.


-Add Kale to smoothiesImage result for pineapple kale smoothie

Whatever you already put in your smoothie simply add kale as a secret ingredient. If you are unfamiliar with smoothies try  making what I call a Green Drink.

  1. Add a banana, 1 cup of liquid, handful of kale, spinach and other greens, and 1 cup of each pineapple and mango
  2. Blend to desired consistency

Superfood: Quinoa

Image result for quinoa

Discover the wonderful superfood called Quinoa. Quinoa is a plant based protein that provides all essential nine amino acids. Some people acclaim that quinoa is a whole grain but it is really a seed. Quinoa is naturally gluten-free allowing those intolerant or not to enjoy this nutritious food. Quinoa comes in a variety of colors ranging from white to black. In one single cup you attain eight grams of protein, five grams of fiber and several other vitamins,minerals and antioxidants including magnesium, iron, phosphorous. The antioxidants contained in quinoa are proven to act as anti-inflammatory, anti-depressant and anti-cancer through the quercetin and kaempferol. The glycemic index measures how quickly food raises blood sugar levels. Foods that have high glycemic index are said to contribute to obesity and further health concerns. Quinoa, on the other hand, has a low glycemic index at approximately 53. Quinoa is bountiful in benefits including a study showing humans improving in their metabolic health, reduce appetite through high fiber, and therefore contributing to potential weight loss.

How to cook quinoa:

  1. Add one of quinoa to two cups of water
  2. Bring quinoa and water to a boil
  3. Reduce heat to low to simmer until tender and most of the water is absorbed for 15-20 minutes
  4. Fluff with a fork and serve

Check out these websites for various recipes and tips on the powerful quinoa.

Quinoa BenefitsWestern Quinoa SaladQuinoa Salad with Asparagus, Sundried Tomatoes, Olives & Pine NutsApple Spice Quinoa GranolaQuinoa, Fruit and Nut Bars

How do you like to add quinoa to your meals?

Eating More Fruits and Vegetables

     Eating more fruits and vegetables is often hard to discipline yourself to do. I have discovered over the years that there are many ways to add and encourage fruits and vegetables in your daily regiment.

     One way is to use a grater or spiralizer or a veggetti equivalent to create veggie pastes,  toppings for salads, and stir fry. Try Zucchini, Bell Peppers, Apples, Potatoes, Cucumber, Cabbage, Onions, Squashes,  and Carrots. Here are some recipes to get you started today check theses out here and here.

Image result for zoodle maker

      One way I make sure I am getting fruits and vegetables everyday is by taking Juice Plus+. Juice Plus+ is Next Best Thing To Fruits and Vegetables. Juice Plus+ is whole food based nutrition, including juice powder concentrates from 30 different fruits, vegetables and grains. Juice Plus+ helps bridge the gap between what you should eat and what you do eat every day. Juice plus is just fruits and vegetables from farm to a capsule to provide natural nutrients your body needs to be at its best.

For more information.

Another way I like to add more fruits and vegetables is by adding them to my smoothies. I add greens of all kinds (kale, swiss chard, spinach, lettuce, etc) and any fruits I have available (bananas, cherries, blueberries, strawberries, mango, avocado, etc). I add a plant based protein mix to my smoothies called Juice Plus+ Complete which comes in Dutch Chocolate and French Vanilla.

     Start your own garden or alternative gardens as seen at Disney World’s Epcot to grow your own fruits and vegetables. Gardening is a great way to lower blood pressure and is way to combat stress. This will allow you to have access and convenience to use whenever you need. Click here for more about Tower Garden Information.
     Look for farmer’s markets in your local area or in the organic produce section of your grocery store if possible to purchase quality fruits and vegetables if you are unable to plant your own. There are many benefits of buying organic including that they are fresher, contain fewer pesticides and promote a healthier environment to live in. If you are interested in how you can save money by purchasing produce that contains less pesticides if you are unable to get all organic look at this table.
      Let me know what you find works best for you to improve your quality of life! If you have any questions feel free to ask.

Superfood: Chia Seeds

Chia seeds are of great nutritional value to humans. Some people classify them as a superfood meaning they are nutrient-rich food considered to be especially beneficial for health and well-being. The Natural News website, says that “Chia also provides the body with vitamins A, B, E and D and minerals such as calcium, copper, iron, magnesium, manganese, molybdenum, niacin, phosphorous, potassium, silicon, sodium, sulphur, thiamine and zinc. Chia seeds are also a wonderful source of protein. Proteins are the building blocks of the body, hair, skin, nails, muscles, red blood cells, as well as essential and non essential amino acids and fiber, all of which are necessary for good circulation and a healthy heart. Chia seeds also help to modulate blood sugar, which is wonderful news for diabetics. When it comes to fiber in our diets we are all lacking. By simply adding one ounce (2.75 tablespoons) of chia to your diet, you are adding 11 grams of fiber.” Our bodies are in need of all of these nutritional blocks to be able to perform to the best of our ability and fight off diseases.

Each gram of Chia seeds you intake has:

•8x more omega-3 than salmon

• 6x more calcium than milk

• 3x more iron than spinach

• 15x more magnesium than broccoli

• 2x more fiber than bran flakes

• 6x more protein than kidney beans

• 4x more phosphorous than whole milk

Add more Chia seeds to your diet by:

-making chia pudding: combine 1 cup of liquid to 4 tablespoons of chia seeds. Here is a recipe to check out.

-garnish them whole or ground to your cereals, salads, or soups

-as an egg substitute: combine three tablespoons of water to one tablespoon of chia seeds

-add to smoothies

-grind to flour to use in baking

-healthy “breading” a gluten free breading for dishes

Try adding two tablespoons of Chia Seeds to your day!

Let me know how you integrated this superfood into your diet.

Learn more:

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