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12 Where do you get your protein?
14 Raw food week schedule
From the Publisher
This expanded edition of That’s Forkin’ Amazing! is chock full of ideas,
recipes and useful information in celebration of the second annual
Des Moines Raw Food Week. We are honored to have raw food luminaries,
athletes and farming experts share their thoughts with us from all over the
United States. In this issue, marathon runner Matt Frazier addresses the
age-old “Where Do You Get Your Protein” question, while restaurateur, author
and model Karyn Calabrese makes a case for microgreens in “Real Foods:
Stop the Clock With Sprouts!” Local sustainability expert Matt Russell
tells why it’s critical to view the food supply as a continuum in “Know Your
Farmer, Know Your Food.” Two of our guest contributors, Saskia Fraser and
Russell James, are sending their wisdom from the United Kingdom; Saskia explores “Raw
Food Energy For Busy Lives,” while Russell ponders “Are You Being Tested?” when others
question your dietary protocol.
The entire schedule for Des Moines Raw Food Week is located on page 14 of this edition.
But you’ll want to keep this issue around long after Raw Food Week has ended, if only so
you can test-drive such fabulous recipes as Amber Shea Crawley’s Pizza Kale Chips or Nomi
Shannon’s Creamy Carrot Asparagus Soup.
Aside from the valuable editorial, you’ll notice that we have introduced advertising into our
pages. The people, practices and businesses represented here have joined forces with us to
help spread a message of health and hope. I hope you will give our advertisers and sponsors
a chance to win your trust.
As always, because so many of you have recommended us to friends, our readership
continues to grow. We’re within shouting distance of a monthly circulation of 3500, and
we’re proud that so many of you have written in to say that you save your issues for future
reference. Please keep your feedback coming!
May all your forks in the road be delicious,
Jennifer Cornbleet
ore Than Just Rabbit Food:
food beyond salads!
— Amber Shea Crawley
Do You Get Your Protein?”
A no-meat athlete responds
— Matt Frazier
es Moines Raw Food Week
of Events
18Additional Free Events
Know Your Farmer, Know Your Food:
Embracing the entire agriculture
— Matt Russell
10 Reasons to Go Raw
— Brigitte Mars
Are You Being Tested?
— Russell James
36 Fork in the road Events
Digest This! Are you
savoring ALL the
flavors of life?
— Nancy Lee Bentley
Food Energy for Busy LiveS
Food and Being Your Best
James Miller
27Tahini: A Nutritional Powerhouse
— Nomi Shannon
Fork on the road:
Fresh Cafe, West Des Moines
Real Foods: Stop the
clock with sprouts!
— Karyn Calabrese
Green Smoothies
By Jennifer Cornbleet
Years ago, “smoothie” meant a sweet beverage made from fruit, fruit
juice, ice and sometimes sugar and milk. Health-conscious people
might have also included soy milk, yogurt, honey or added protein
powder or other supplements. But in the new millennium, smoothies
have undergone a revolution. The “green smoothie,” popularized by
Victoria Boutenko in Green for Life, is a simpler and more healthful
drink made by blending fresh fruits, leafy greens and water. Not
too bitter and not too sweet, green smoothies are fresh, creamy and
delicious. Kids love them, and so do people who typically shun green
vegetables. Quick to make and consume, today’s green smoothies are
the definition of ease and convenience.
If green smoothies were the only rawfood recipes in your repertoire, you’d
be making a substantial contribution
to your health. Greens are nutritional
powerhouses, containing vitamins,
minerals, phytonutrients, fiber,
protein and even small amounts of
essential omega-3 fatty acids. Greens
are the most important food you
can eat, but most people don’t get
enough of them.
For many, the challenge is making
greens palatable and digestible.
Greens have tough cellulose fibers
and need to be chewed thoroughly.
Chewing huge salads can be time
consuming and arduous for the
beginner, and they are not always
easy to digest. Here’s where the
blender comes in. It “chews” the
greens for you, breaking down the
cell walls and releasing the nutrients.
So a green smoothie gives you all
the goodness of greens without
anything superfluous—no sugar or
dairy products (as is often the case in
conventional smoothies) and no salt
or oil (as in many salad dressings).
To make a green smoothie, start with
a good blender. A high-speed model,
such as a Vitamix, is ideal because
it blends the greens (including tough
stems) completely and allows you to
make up to eight cups of smoothie.
A basic blender will also work fine.
You just need to remove tough
stems, add a little more water and
work in batches if you’re making
a large amount.
Try an Apple-Banana Green Smoothie for an inexpensive
drink made with common ingredients. A Garden
Vegetable Green Smoothie is perfect when you want a
savory alternative. You can improvise your own green
smoothie by using your favorite ingredients. The basic
formula for one (2-cup) serving is 2⁄3 cup of water,
2 cups of fruit and 2 cups of greens.
Put the 2⁄3 cup of water in the blender first to allow
for easy processing. If you are using very watery fruits,
such as grapes, mango, melon or pineapple, you may
not need as much water. Then add 2 cups of fresh or
frozen fruit. (If you like, you can use the non-sweet
“vegetable” fruits, such as cucumbers, tomatoes,
zucchini or a combination.) Finally, add 2 cups of
coarsely chopped greens (remove tough stems, if
necessary). The greens can be light (such as celery or
romaine lettuce), medium (such as spinach or Swiss
chard) or dark (such as kale, collard greens or dandelion
greens). You can even include fresh herbs (such as
parsley, mint or basil). If your palate isn’t used to
greens, use fewer of them and be sure to include some
of the lighter greens. Process all the ingredients on
high speed until smooth, adding more water if needed.
Since apples and bananas are readily available, this
smoothie is easy and affordable year-round.
Equipment: Blender
Yield: 3 cups, 2 servings
1 cup
apples, unpeeled and chopped
2 cups chopped spinach or Swiss chard, packed
1 cup
chopped kale or collard greens, packed
Place all the ingredients in a blender and process on high
speed until smooth. Stored in a sealed jar in the refrigerator,
Apple-Banana Green Smoothie will keep for 24 hours.
Not in the mood for a sweet-tasting breakfast? This
vegetable-rich drink is savory, and it works well for lunch or
dinner too.
Equipment: Blender
Yield: 4 cups, 2 servings
Green smoothies make a great breakfast or even a light
lunch or dinner. You might wish to double the recipe.
This way, you can sip a large smoothie throughout the
morning. Store the rest in the refrigerator and have it as
an appetizer with lunch or dinner or as a mid-afternoon
snack. Many green smoothies will keep for 24 hours.
1 cup water
⁄2 zucchini, unpeeled and chopped
⁄2 cucumber, unpeeled and chopped
tomato, chopped
stalks celery, chopped
⁄2 apple, unpeeled and chopped
2 cups chopped Swiss chard, bok choy
or spinach, packed
⁄4 lemon, peeled
Place all the ingredients in a blender and process on high
speed until smooth. Stored in a sealed jar in the refrigerator,
Garden Vegetable Green Smoothie will keep for 12 hours.
Jennifer Cornbleet is a nationally recognized raw-food chef and instructor
and a long-time faculty member at Living Light Culinary Institute in California. She
lectures and holds classes in the San Francisco Bay Area and internationally. Her website,, is a comprehensive resource for online training and raw food recipes,
information and products.
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More Than Just Rabbit Food:
Raw food beyond salads!
By Amber Shea Crawley
I have a confession to make:
I am a raw/vegan chef and cookbook
author and a high-raw foodist, and
I don’t care much for salads.
For my entire life, I’ve had a hard time stomaching the
bare taste and, especially, texture of most leafy greens,
at least in salad form. It’s true! As much as I’d like to,
I just don’t often delight in a big pile of greens the
way other raw foodies do.
On the bright side, this “leaf aversion” of mine has
led me to find numerous other ways to incorporate the
stellar nutrition of greens into my daily diet. From the
basics to a few unusual ideas, here are some creative
ways to eat more leafy greens without chomping on
salads all day long.
Smoothies This one’s a no-brainer—every time you make
a smoothie, be sure to throw in a handful of spinach
or a couple de-stemmed kale or chard leaves. If you’re
worried about altering the taste of your smoothie
(especially when using tougher greens such as kale),
include a handful of fresh or frozen berries. I find that
seedy varieties, such as raspberries and blackberries,
do an excellent job of covering up the taste of greens.
fibrous leafy green into a delectable finger food. Eating a
whole pile of greens can be as easy as picking up a storebought bag of raw kale chips, or–even better–making
your own! (I included an entire chapter on kale chips in
my cookbook Practically Raw.) Using cashews, sunflower
seeds or hempseeds as a base, blended together with
vegetables, herbs, spices or even sweeteners, the
possibilities for kale chip flavors are endless.
Wraps Discovering raw wraps was a green revelation for
me. Dollop some of your favorite ingredients or fillings
onto romaine leaves, de-stemmed collard or Swiss
chard leaves, Belgian endive or cabbage leaves, and you
have handheld party food at its finest. A couple of my
favorites are raw taco nutmeat, nacho cheeze and salsa
in romaine leaves, and raw hummus, sundried tomatoes,
diced cucumber and Kalamata olives in collard leaves.
Soups and Sauces Similar to smoothies, puréed raw
soups and sauces are a great vehicle for leafy greens.
Sure, it’ll change the color a little, but the added
nutrition will more than make up for that. Blend one
or two de-stemmed kale or chard leaves into your next
savory raw soup, or include a handful of spinach or beet
greens in a batch of raw marinara sauce.
Juice When I first started juicing, I couldn’t believe how
much I enjoyed green drinks! I love to make myself a
tall glass of green juice first thing in the morning. My
favorite blend is romaine lettuce, kale (stems and all!),
cucumber, celery (including the nutritious, leafy tops),
green apple or pear, lemon and ginger.
Pesto Pesto can be made with more than just basil!
Replace half (or more) of the basil in any pesto recipe
with the leafy green of your choice. I find that tender
baby spinach tastes best to me, but feel free to get
adventurous and experiment with stronger-tasting
greens, such as arugula, watercress or mustard greens.
(Hint: change up the nuts and herbs too! Instead of pine
nuts, try walnuts or pistachios, and/or use parsley or
even cilantro in place of basil.)
Kale Chips Is there anything better than crunchy,
snackable, raw kale chips? When encased in a delicious
coating and dehydrated until crisp, kale morphs from a
Hummus and Guacamole Just half a cup of spinach in
your next batch of hummus will lend it a lovely green
hue (not to mention bonus micronutrients) without
adding any unwanted bitterness. Similarly, if you purée
your guacamole (as opposed to fork-crushing it), a
handful of leafy greens makes a great addition. I also
love to use romaine or butter lettuce leaves in place of
chips or crackers to scoop up my hummus and guac.
Kimchi Cabbage definitely counts as a leafy green! Get
your daily dose in the form of kimchi, an often-spicy,
fermented Korean condiment, commonly made of napa
cabbage. Scoop some into a wrap or on top of raw “stirfried” vegetables. Sauerkraut and coleslaw are two more
great ways to enjoy this nutritious crucifer.
Garnishes A great way to hide leafy greens in plain sight
is to very finely shred them and sprinkle them into
or on top of other dishes. I combine broccoli stems,
watercress and flat-leaf parsley in my food processor and
pulse them to oblivion, then use them like a garnish.
Include a bit of nutritional yeast, fresh garlic and/or sea
salt for extra flavor.
Chocolate Yes, seriously! A mild, green-like spinach
will blend seamlessly into chocolate desserts, while
the assertiveness of the cacao will disguise any hint
of leafiness. Try adding a handful next time you make
chocolate mousse, a chocolate milkshake or even raw
chocolate frosting or ganache.
As you can see, despite living a low-salad lifestyle, I still
provide my body with plenty of leafy green nourishment
on a daily basis. Even if you’re a bona fide salad lover,
try adding a few of these ideas into your rotation—the
fact is, when it comes to greens, there’s no such thing
as too much!
If you’re at all unsure about the gustatory merits of
kale chips, try this recipe first. You’ll be shocked
at how outrageously fantastic these pizza-flavored
crunchers are.
Equipment: Blender, Dehydrator
Yield: 4 servings
Sunflower seeds:
cashews or Brazil nuts
⁄4 cup sunflower seeds, soaked
additional sunflower
seeds or cashews
for 2 to 4 hours and drained
Red bell pepper:
⁄4 cup hempseeds
1 medium ripe tomato,
⁄4 cup nutritional yeast
cored, seeded and chopped
⁄4 cup sundried tomatoes, soaked
dried basil
for 30 minutes and drained
⁄2 large red bell pepper, seeded and chopped
1 clove garlic, peeled
2 tablespoons lemon juice
2 tablespoons filtered water
⁄2 teaspoon dried oregano
⁄2 teaspoon fennel seeds
⁄2 teaspoon sea salt
⁄4teaspoon crushed red pepper (optional)
1 bunch kale, tough stems removed, roughly
chopped (6 to 8 cups)
Combine all ingredients except kale in a high-speed
blender and blend until smooth, adding a splash of
water if needed to blend.
In a large bowl, combine the kale and the pizza sauce.
Use your hands to massage the sauce all over the kale,
making sure it’s coated completely.
Make it Raw: Arrange the kale in a single layer on a
Teflex-lined dehydrator tray. Dehydrate for 8 hours or
overnight, until crisp.
Make it Baked: Preheat the oven to 300°F and grease
a baking sheet with coconut oil. Arrange the kale in
a single layer on the baking sheet and bake for about
15 minutes. Remove the pan from the oven and use a
fork or spatula to carefully flip the kale chips over (it’s
ok if you miss a few). Bake for 5 to 10 more minutes,
watching carefully to make sure the kale doesn’t burn,
then remove from the oven and let cool completely.
Per serving: 188 calories, 10g fat (1g sat), 17.5g carbs,
5g fiber, 11.3g protein
Amber Shea Crawley is a classically-trained chef, linguist and writer in Kansas
City, Missouri. Specializing in healthful plant-based food, Amber is the author of the vegan
cookbooks Practically Raw and Practically Raw Desserts as well as the e-book The REAL
FOOD Cleanse. She blogs at and can also be found on Facebook,
Twitter, Pinterest and Instagram.
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Find us at the Downtown Farmers’ Market
Shots • Smoothies • Salads • Wraps & More
Windsor Heights
Community Center
Colby Park, 6900 School Street,
Windsor Heights
The Fleur Theater
4545 Feur Drive, Des Moines
Orders due at 5:00 p.m.
RFW Carry-Out
Cost: $35
6:00 p.m. – 8:00 p.m.
7:00 p.m.
Cost: $5
Raw and Refined:
A Community Dinner
Cost: $20
Walnut Ridge Senior
Community Center
1701 Campus Drive, Clive
Michele Beschen
presents “A Raw
(WoW Luncheon)
11:30 a.m. – 1:30 p.m.
Cost: Free of charge
Adio Chiropractic
2925 Ingersoll Avenue,
2nd floor, Des Moines
7:00 p.m. – 8:30 p.m.
Meals that Heal
with Dr. Jean Lorentzen
4:30 p.m. – 6:30 p.m.
RFW Carry-Out Pickup
$10/advance | $15/door
$10/advance | $15/door
Des Moines University,
Windsor Heights
Student Education
Community Center
Center Auditorium,
Colby Park, 6900 School Street, 3200 Grand Avenue,
Windsor Heights
Des Moines
6:00 p.m. – 7:30 p.m.
Do You Really Have the
Guts to Be Healthy?
with Nancy LEE Bentley
Cost: Free of charge
Vom Fass
883 42nd Street, Des Moines
11:00 a.m. – 1:00 p.m.
“Switchel” It Up
Cost: Free of charge
$10/advance | $15/door
Meredith Conference Core
1716 Locust Street,
Des Moines
7:00 p.m. – 8:30 p.m.
Raw Food Made Easy
with Jennifer Cornbleet
Cost: Free of charge
Campbell’s Nutrition
4040 University Avenue,
Des Moines
Whole Foods Market
4100 University Avenue,
West Des Moines
117 5th Street,
West Des Moines
Cost: Free of charge
Noon – 1:00 p.m.
5:30 p.m. – 6:30 p.m.
Noon – 1:00 p.m.
Green Grounds presents:
Cost: Free of charge
The Juice Company
845 42nd Street, Des Moines
Juice Blend Tasting
1:00 p.m. – 4:00 p.m.
Whole Foods Market
4100 University Avenue,
West Des Moines
Noon – 4:00 p.m.
Raw Food Sampling
Cost: Free of charge
Jennifer Cornbleet
Back Country Outfitters
2702 Beaver Avenue,
Des Moines
Easing Into Raw Foods
with Katie den Ouden
Mills Civic Hy-Vee
555 South 51st Street,
West Des Moines
9:00 a.m. – 10:00 a.m.
Raw Food in a Flash: a
Private Class with
Jennifer Cornbleet
10:00 a.m. – Noon
and Raw Breakfast
Back Country Outfitters
Presents: A Style Show
Essential Oils and
their role in Health
Cost: Free of charge
Kraline Low-impact Yoga Fork in the Road Presents:
Sheree Clark’s Raw Tips,
and a Shot of Juice!
9:30 a.m. – 10:45 a.m. Tricks and Practical
R Studio
11:30 a.m.– 1:00 p.m.
6500 University Avenue,
Suite 203, Windsor Heights Des Moines Central Library
1000 Grand Avenue,
Cost: Free of charge
Meeting Room #3
Des Moines
9:00 a.m. – 10:00 a.m.
Spinal Hygiene
Movie Night:
Cost: Free of charge
Des Moines Central Library
1000 Grand Avenue,
Des Moines
11:30 a.m. – 1:00 p.m.
RFW Orientation and
Sampling w/ Chef
Brandy and Sheree
with beverage samples
by The Juice Company
CALENDAR of Events
Cost: Free of charge
Kris’ Hot Yoga
724 Alices Road, Waukee
4:00 p.m. – 6:00 p.m.
Detox Flow Class
$10/advance | $15/door
Location provided
to registrants
Noon – 1:00 p.m.
RAW 21: An Orientation
Event with Sheree Clark
Sample our juice cleanse drinks
at these Raw Food Week events:
Raw juice cleanses
are super healthy.
Monday, august 19
11:30 am to 1 pm
Central Library
Sample vegetable-based drinks & fruit
blends from our standard juice fast.
saturday, august 24
1 pm to 4 pm
In-store tasting event of all the drinks
included in the Dr. Oz three day juice cleanse. We’re just off the freeway in The Shops At Roosevelt, 845 42nd Street, Des Moines, Iowa. | open 7 days a week.
inaugural issue
october 2013!
Pick up a copy at the
Iowa City Yoga Festival
October 11-13, or
your local yoga studio.
Interested in contributing, distributing, or advertising?
Contact Angela at 515.979.5585 or [email protected]
“Where Do You Get Your Protein?”
A no-meat athlete responds
By Matt Frazier
Try something for me. Tell a
friend you’re thinking about going
vegetarian, or that you already are,
and listen to what he or she says.
If it’s not “Where do you get your
protein?,” I’d be pretty surprised.
Vegetarians and vegans—athletes, especially—hear the
protein question all the time. We hear it so often, in fact,
that we tend to forget that some people really do want to
know the answer and aren’t just aiming to poke holes in
our silly, granola-crunchy performance diet plan.
What do we really need?
Personally—and I admit, subjectively—I think
multiplying your body weight in pounds by 0.4 gives a
nice number to shoot for in terms of grams of protein
per day. So, for example, a 150-pound person would
want to consume 60 grams of protein per day.
Some successful endurance athletes, such as Michael
Arnstein (see the, get as little as 5%
of their calories from protein. Since a gram of protein
contains about four calories, that’s less than 35 grams
of protein a day for a 2500-calorie-per-day diet!
At the other extreme are athletes like vegan bodybuilder
Robert Cheeke (see, who gets
much of his protein from soy products, primarily tofu
and tempeh. Some of his meal plans prescribe up to
25% of daily calories from protein. As you can see, it’s
possible for successful vegetarian and vegan athletes to
thrive on a wide range of protein intake levels.
A little protein, often
My approach is to make sure I include a protein-rich
food with every serving of food. If I don’t, it’s just
too easy to slip into a routine of eating a mound of
carbohydrates and calling it a vegetarian meal.
So what does this mean in terms of actual foods?
Try these:
• Add protein powder to your smoothie.
(10-15 g protein)
• Load up on lentils. (18 g protein per cup)
• Snack on hummus on a whole wheat pita.
(10 g protein)
• Put nuts and seeds on salad or eat them alone
as a snack. (5-6 g protein per handful)
• Try quinoa as part of a main dish or a side.
(11 g protein per cup)
•Occasionally incorporate good-quality soy products,
such as tempeh. (30 g protein per cup)
The point isn’t to get you to start counting protein grams
throughout the day—I certainly don’t do that. But you
can see just how easy it is to get the protein you need,
especially when you factor in all the other foods you eat
that contain small but significant amounts of protein,
such as avocados, kale and broccoli.
Mix it up!
Getting your nutrients from a variety of sources is
important: Don’t just pick one go-to food as your protein
source. Different foods contain different amino acids, so
we need a variety of them to get all the amino acids that
our body doesn’t produce.
What’s more, getting all your protein from a single
source is almost always problematic. For example, if
you pick soy as your primary protein source, you’ll deal
with whatever health concerns there are with soy. Try to
get all your protein from nuts, and you’ll eat way more
calories and fat than is healthy. Get it from only
beans, and you may consume an excess of the enzyme
inhibitors in beans that make digestion difficult.
Now you know
So now the next time someone asks where you get your
protein, you’ll be prepared to answer. Plant-powered
endurance athletes the world over are proving that as
a no-meat athlete, you can thrive in life and excel at
your sport.
If you do vegetarian protein right, you won’t need many
pills or powders.
Matt Frazier is a vegan marathoner and ultrarunner, author and founder of the
blog No Meat Athlete (, where he shares training tips, plant-based
nutrition advice, recipes and the occasional dose of inspiration with hundreds of thousands
of readers each month. Matt’s first book, No Meat Athlete: Run on Plants & Discover Your
Fittest, Fastest, Happiest Self is due in stores October 2013.
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Are You ready To Make a Change?
I’m Sheree Clark, founder of Des Moines
Raw Food Week. I organized this week-long
celebration simply to de-mystify the practice
of eating healthy, fresh, whole foods. You see,
I am a health coach and nutritionist. I help
people get more out of life by helping them
regain their vitality and zeal.
If you’re ready to have more energy, look better, stabilize your
weight and address chronic health issues, call me. Oh, and
don’t worry: You don’t have to eat raw food 100% of the time or
anything like that, I promise.
Let’s talk!
May all your forks in the road be delicious,
Anyone who attends a Des Moines Raw Food Week event
will be entered into a drawing for a $250 gift certificate
to Campbell’s Nutrition. (The more events you attend,
the better your chances of winning this valuable prize!)
Monday, August 19
11:30 a.m. – 1:00 p.m.
Raw Food Week Orientation and Tasting
Chef Brandy Lueders and Sheree Clark with
beverage samples by The Juice Company
Des Moines Central Library
1000 Grand Avenue, Des Moines, IA
Cost: Free of charge
Raw Food Week Founder Sheree Clark will walk you
through the scheduled events, while guest chef Brandy
Lueders offers a special tasting from the official raw food
week carry-out menu. An overview of Raw Food Week’s
activities will be given at 11:45 a.m. and repeated
at 12:30 p.m. Preregistration is requested, but all
are welcome.
To register:
7:00 p.m.
Whether you are already “raw,” or are simply
interested in incorporating additional healthy and
beautiful foods into your lifestyle, the events we’ve
put together for you will get you thinking differently
about what’s on the end of your fork. Come join
other curious Iowans to taste and learn! For
additional information, go to or
email [email protected] Also, please like us at!
Cinema Presentation
Hungry for Change
Directed by James Colquhoun and Laurentine ten Bosch
The Fleur Cinema
4545 Fleur Drive, Des Moines, IA
Cost: $5
Hungry For Change exposes shocking secrets the diet,
weight loss and food industries don’t want you to know
about—deceptive strategies designed to keep you
coming back for more. Find out what’s keeping you from
having the body and health you deserve and how to
escape the diet trap forever.
Tuesday, August 20
11:30 a.m. – 1:00 p.m.
Michele Beschen presents:
The Raw eXchange
Women of Worth Luncheon Celebrates Raw Food Week
Walnut Ridge Senior Community Center
1701 Campus Drive, Clive, IA
An Official Sponsor
of Raw Food Week!
Thursday, August 22, 5:30 – 6:30 pm
“Easing into Raw Foods” with Katie Den Ouden
Cost: $20
Reservations required, visit
Saturday, August 24, 12:00 – 4:00 pm
Sampling Saturday: Raw Foods
Naturalist, do-it-yourselfer, creative artist Michele Beschen
demonstrates the simple day-to-day eXchanges that can
lead to a healthier life. See what can happen when you
eXchange the grocery store for your own backyard. Learn
some ways you can naturally eXchange everyday clutter for
genuine peace of mind. Gain knowledge of the price you
pay for convenience, and explore what doing it yourself
might look like.
A chef-prepared raw vegan lunch will be served.
6:00 p.m. – 8:00 p.m.
Raw and Refined Community Dinner
Windsor Heights Community and Events Center
Colby Park, 6900 School Street, Windsor Heights, IA
Cost: $35
Reservation required, visit
Celebrate the rawsomeness of Des Moines Raw Food
Week while you treat yourself to a luscious, gourmet,
raw vegan dinner. Let us capture your heart and soul
with this bounty of great food and vibrant health. With
each successive course, you’ll become more convinced
that raw food is life-enhancing and delicious! Adult
beverages will be available for purchase.
Sheree Clark Chef Bill Overdyk
Fork in the Road
Gateway Market
4100 University Avenue
Wednesday, August 21
Friday, August 23
Do You Really Have the
Guts to Be Healthy?
Jennifer Cornbleet book signing
and raw food sampling event
Nancy Lee Bentley presentation
Co-sponsored by Agri-Culture
Campbell’s Nutrition
4040 University Avenue, Des Moines, IA
Windsor Heights Community and Events Center
Colby Park, 6900 School Street, Windsor Heights, IA
Cost: Free of charge
6:00 p.m. – 7:30 p.m.
Cost: $10 advance | $15 at the door
To register:
Nancy Lee Bentley is an internationally-celebrated,
Wholistic Health Expert and author of Truly Cultured
(naturally fermented foods) and Dr. Mercola’s Total
Health Program. This healthy foods celebrity chef
has done just about everything you can do with food,
including baking Prince’s purple-topped birthday cake
and developing wheat-free recipes for Cher. Nancy says
that it literally takes GUTS—a healthy GI tract and good
lifestyle choices—to be healthy. With her trademark direct
approach, Nancy reminds us that in the face of busy
lives, GMOs and politically-motivated food laws, it takes
courage to be healthy!
Thursday, August 22
7:00 p.m. – 8:30 p.m.
Meals that Heal
Dr. Jean Lorentzen, DO
Des Moines University, Student Education
Center Auditorium
3200 Grand Avenue, Des Moines, IA
Cost: $10 advance | $15 at the door
To register:
Dr. Jean Lorentzen, DO, is passionate about the role
nutrition plays in good health. In this candid and
enlightening presentation, you’ll hear startling information
about how prescription and over-the-counter drugs can
deplete your body’s nutritional balances. More importantly,
you’ll learn what you can do about it, including which foods
can help reverse symptoms of chronic illness and disease.
Noon – 1:00 p.m.
Jennifer Cornbleet is a nationally recognized raw-food
chef. Her best-selling book, Raw Food Made Easy for
1 or 2 People is newly updated and expanded. Meet
Jennifer and pick up a copy of the book, which features
over 100 foolproof recipes using common ingredients.
Plan to partake in a variety of free samples available at
this special Raw Food Week event!
7:00 p.m. – 8:30 p.m.
Raw Food Made Easy
With Jennifer Cornbleet, co-sponsored
by Campbell’s Nutrition
Meredith Conference Core
1716 Locust Street, Des Moines, IA
Cost: $10 advance | $15 at the door
To register:
Well-known raw food chef and author Jennifer Cornbleet
will be sharing the secrets to flavorful, healthful
meals made without cooking and without processed
ingredients. In an unforgettable presentation packed
with time-saving tips and essential techniques, Jennifer
will prove that you
don’t have to toil in the
kitchen in order to enjoy
mouthwatering meals
made with delicious,
all natural fruits and
vegetables. Includes a
delicious dessert sample.
Saturday, August 24
10:00 a.m. – Noon
Raw Food In A Flash: Easy Breakfasts,
Lunches, and Dinners with
Jennifer Cornbleet
Private class, limited enrollment
Mills Civic Hy-Vee Kitchen Classroom
555 South 51st Street, West Des Moines, IA
Cost: $69 advance | $85 at the door
includes materials and food samples
Registration requested: visit
A fast-paced, information-packed, two hour class devoted
to a new way of looking at food. You’ll learn the basics
of raw foods, pick up tips and techniques that get you in
and out of the kitchen fast and sample everything that’s
being made! This is a rare opportunity to learn from a
true culinary pioneer. Seating is limited.
What’s Next?
RAW 21: a 3-week challenge
Sunday, August 25
Noon – 1:00 p.m.
Raw 21 Orientation
Location provided to registrants
Cost: $10 advance | $15 at the door
Want to continue your “test drive” of the raw vegan
lifestyle after Raw Food Week? RAW 21 is an on-line
program, designed to help you break old thought and
behavior patterns related to nutrition. Each day for three
weeks, you will receive a comprehensive lesson around
a different topic, such as juicing, emotional eating,
cleansing and more! Holistic Health Coach Sheree Clark,
M.Ed., AADP, CHHC is your guide for the program, which
begins on August 26th. Tuition for RAW 21 is $147
(only $7 a day!). This orientation session is designed to
answer your questions. Refreshments served. For more
information, visit
The Grateful Chef
real.healthy.delicious food
gourmet meals prepared weekly
available as a personal chef, private dinners & small caterings
Chef Brandy Lueders ~ [email protected]
Several area businesses are holding events in conjunction
with Raw Food Week. For more information, contact
the business directly. All of these events are
free of charge.
Tuesday, August 20
9:00 a.m. – 10:00 a.m.
Spinal Hygiene
Change your life with Maximize Living principles!
Adio Chiropractic
2925 Ingersoll Avenue, 2nd floor, Des Moines
(515) 255-3021 or
Thursday, August 22
11:30 a.m. – 1:00 p.m.
Fork in the Road Presents:
Sheree Clark’s Raw Tips,
Tricks and Practical Pointers
Cost: Free of charge
Des Moines Central Library
1000 Grand Avenue, Des Moines
(515) 249-2992
Cost: Free of charge
Wednesday, August 21
9:30 a.m. – 10:45 a.m.
5:30 p.m. – 6:30 p.m.
Kraline Low-impact Yoga
and a Shot of Juice!
Easing Into Raw Foods
with Katie den Ouden
Toning, balance, and core workout done on a yoga
mat with light dumbbells
R Studio
6500 University Avenue, Suite 203, Windsor Heights
(515) 727-5300 or
Whole Foods Market
4100 University Avenue, West Des Moines
Space limited to first 25. To register call
(515) 343-2600 or visit Customer Service desk.
Cost: Free of charge
Cost: Free of charge
11:00 a.m. – 1:00 p.m.
“Switchel” It Up This Summer
A demo of quick and easy vinegar beverages,
perfect as a refreshing summertime drink
Vom Fass
883 42nd Street, Des Moines
(515) 244-5020
Cost: Free of charge
Noon – 1:00 p.m.
Essential Oils and
Their Role in Health
Green Grounds Cafe
117 5th Street, West Des Moines
(515) 633-2326
Cost: Free of charge
Official Raw Food Week
Carry-Out Menu
Brandy Lueders, Grateful Chef
Each week Chef Brandy Lueders creates
a menu of entrees, sides and desserts
for pre-order and pickup. In recognition
of Raw Food Week, Brandy’s menu
offering is entirely raw and vegan.
» Orders are due by 5:00 p.m.
Monday, August 19.
» Pickup is Wednesday, August 21
between 4:30 and 6:30 p.m.
» To see the menu and to get more info,
visit before
August 19.
Friday, August 23
9:00 a.m. – 10:00 a.m.
Raw Food Week 2013
is presented by:
Back Country Outfitters Presents:
A Style Show and Raw Breakfast
Back Country Outfitters
2702 Beaver Avenue, Des Moines
Reservations requested
(515) 255-0031
Cost: Free of charge
Through her health counseling practice Fork in
the Road, Sheree Clark will help you unlock the
healing power of delicious foods found right in
your grocery store.
Saturday, August 24
Noon – 4:00 p.m.
Raw Foods Sampling
Whole Foods Market
4100 University Avenue, West Des Moines
(515) 343-2600
Cost: Free of charge
Saturday, August 24
1:00 p.m. – 4:00 p.m.
Juice Blend Tasting
Fruit and vegetable juices,
hand-squeezed lemonades
The Juice Company
845 42nd Street, Des Moines
(515) 334-9917
Cost: Free of charge
Sunday, August 25
4:00 p.m. – 6:00 p.m.
Detox Flow Class
Campbell’s Nutrition is the source for local,
organic food in Des Moines, Iowa, and carries
a broad range of health promoting products,
including vitamins and supplements.
Adio Chiropractic
Back Country Outfitters
Cooper Smith & Company
Green Grounds Café
Kris’ Hot Yoga
R Studio
The Juice Company
Vom Fass
Whole Foods West Des Moines
Kris’ Hot Yoga
724 Alices Road, Waukee
(515) 778-5499
Cost: Free of charge
With Thanks
The 2013 Des Moines Raw Food Week
would not have been possible without the
help of these people and organizations:
Adio Chiropractic
Back Country Outfitters
Campbell’s Nutrition
Cooper Smith & Company
Green Grounds Café
Kris’ Hot Yoga
R Studio
The Juice Company
Vom Fass
Whole Foods
The 2013 Des Moines
Raw Food Week Committee:
Brooke Benschoter, Linley Bruess,
Sheree Clark, Sally Cooper Smith,
Sylvia DeWitt, Phyllis Jessen, Tracy Levine,
Brandy Lueders, Debra Peckumn,
Laura Reynolds, Jennifer Ruisch,
Samantha Smith, Molly Spain
Raw Food Energy
for Busy Lives
By Saskia Fraser
When I first became interested in raw food, I found it hard to find
recipes that were quick, easy and delicious. There were plenty of
recipes that were delicious, but they had ingredients lists as long
as my arm and took a great deal of time to prepare (sometimes
days, with soaking, dehydrating, mixing, then dehydrating again).
Raw food made so much sense to me, and I knew there had to be
an easier way. And so started my exploration of how to make raw
food quick and easy for people with busy lives like me!
It isn’t necessary to be 100% raw to experience the energizing effects of raw
food. By focusing on introducing more raw food into your diet every day, you
will experience greater energy, clarity and motivation. Energizing yourself is
also about cutting down on the daily intake of toxic foods that are hard for your
body to process and that tax your adrenal glands.
About energy
Digesting takes more energy than any other single process in the body. By
eating raw food, you include food enzymes in your diet, which naturally
aid digestion, freeing up precious energy to heal and regenerate your
cells. Food enzymes are only present in foods that haven’t been heated
more than 105 degrees Fahrenheit. The majority of cooked foods contain
40-70% less vitamins and minerals than their raw counterparts. By eating
raw foods every day, you are naturally increasing your vitamin and mineral
intake by up to 70%.
Over a lifetime of eating cooked and processed foods, our bodies get “silted
up” with toxic waste. By reducing the amount of contaminants we ingest on
a daily basis, we give the body a chance to rid itself of stored toxins from our
previous lifestyle. The blood can only contain a finite amount of toxins. When
there are too many pollutants for our eliminatory organs (liver, kidneys, bowels,
lungs, skin) to deal with, our body will parcel the toxins away somewhere
“safe” until the blood is clean enough to process these toxins out of the body
for good. This safe zone is in our intercellular fluid and our fat cells, which is
why healthy and long term weight loss is a common effect of eating raw food:
Your body no longer needs the fat as a place in which to store toxins.
We are what we eat
Our bodies are continually regenerating
and renewing cells. The cells of our
intestinal lining are renewed every 2
to 30 days; our skin cells are renewed
every 21 to 30 days; our red blood
cells, every 90 to 120 days; muscles
take 6 months to 3 years to be fully
renewed; our tissues cells take 1 to 7
years, and our bones 8 months to 4
years. The matter that makes up these
new cells comes from what we eat,
drink and breathe. It makes sense that
if we eat inferior food, our bodies will
not function as well because they are
made from inferior matter.
Raw Food and
emotional energy
When eating a diet high in raw foods,
you will experience much greater
emotional balance. Having a cleaner
system and sustained blood sugar
levels helps reduce mood swings,
depression, anger and irritation.
Emotions stored at a cellular level
are released, aiding healing on an
emotional and physical level, releasing
grief and trauma.
As we eat more raw, our natural
clarity and mental sharpness begins
to emerge. Our brain cells become
cleaner, improving foggy brain, toxininduced forgetfulness and emotional
confusion. Through this emotional
balance and clarity comes greater selfawareness, allowing us to understand
ourselves and become more self-loving.
Five practical tips
for busy lives
Most of us want more energy and clarity, and we’d love
it now! Here are my top five tips for increasing your
energy when your life is busy.
Have a green smoothie or juice every day.
Visit my website for my
favorite recipes!
If you’re eating cooked food, make sure that
at least half of your plate is salad.
This is one of my favorite summer soups and is
super quick and easy.
Equipment: Blender
Yield: 1 serving
ripe avocado
handfuls fresh or defrosted frozen peas
mint leaves
cup purified water
green onion, white part only
Unrefined salt, to taste
Blend all ingredients until smooth and garnish
with mint leaves.
Snack on nuts, seeds and dried fruit instead
of refined products, such as chocolate, cookies
or chips. If you’re already on a high raw regime,
snack on water-filled vegetables and fruit
instead of eating too many nuts and dried fruit.
Reduce your intake of caffeine, sugar, alcohol,
fried foods and wheat products. Replace any
daily habits that include these. Drink herbal
teas and plenty of water. Learn to relax without
using alcohol (try a long soak in the tub or
meditation when you get home from work).
Replace fried foods and wheat products with
healthy, gluten-free or raw alternatives.
Invest in a good blender. I use my blender
every day to make raw smoothies, soups,
patés and sauces, giving me a delicious meal
in less than 10 minutes.
Raw food is a lifestyle, not a diet, so take your
time and enjoy exploring this energizing and
empowering way of living.
Saskia Fraser
is an expert raw food mentor and life coach who has helped
hundreds of busy, working women to experience greater energy, mental clarity and shining
self-confidence. She offers one-on-one coaching programs and raw food detoxes, as well as
telephone/Skype consultations and sample sessions so you can discover the magic of Raw
Freedom for yourself. Visit her website,, for free goodies and a lot more
information about raw food.
» Get an initial consultation with
holistic health coach Sheree Clark
for just $35…a $50 value.
If your dedication to your mind, body, and an overall healthy life
is waning, it may be time to get some extra support.
Because I understand how important it is to have encouragement
during a time of transition, I would like to extend a special in honor
of Raw Food Week, 30% off your initial consultation/health
assessment with me.
» Normally $50, if you mention the code RFW, you’ll pay just
$35 for a one-hour preliminary consultation.
Sheree Clark
Holistic Health and
Nutrition Coach
» The appointment must be scheduled with me before August 25
(We can meet at a later date).
If you feel as though you need a little push—or a big
one—to get back on track with your health-related
goals, this is your chance.
Don’t wait—only a limited number of appointments are available.
After August 25, the price goes back up to $50. Email [email protected]
Yoga, Food and BeingYour Best
By James Miller
You are what you eat. Who hasn’t heard that
phrase? The original source of the often
echoed concept translates more accurately to
“man is what he eats” or even “tell me what
you eat, and I will tell you what you are.”
The more literally translated phrase then transcends
the mere idea that healthy eating will lead to a
healthy body, to include in its scope a healthy mind
and spirit. Eating good quality food, therefore, would
lead to the development of the whole human being.
There was a time in my life when I was all but
completely ignorant of this. I existed somewhat
separately from my physical body, and I never
for a moment connected my diet to the way I felt
physically, mentally or emotionally. My body was
young and a bit dumb. I wasn’t even remotely tuned
in to the powerful forces that were evoked with each
meal I ate, and the outcome was all but disastrous.
At the age of 24—when I first discovered yoga—I was
miserably tight, stiff and sore. My personality, not
unlike my physical body, was rigid, and the effects
this had in my life caused me, and the people I loved,
great suffering.
I can honestly say I do not know if I could have
turned things around on my own. I needed something
to teach me a new way to live. I needed something
to show me what wasn’t working. I had no idea that
anything was even wrong, but I think on some level,
I realized I wasn’t happy.
My yoga practice became my greatest teacher. As I
spent time each day on my mat, I gradually learned
important life lessons about the nature of who I am,
how I function and the power I have to consciously
choose how I live my life. One of the most valuable
lessons was simply how to eat.
I learned that the way my body moved during my
yoga practice had little to do with how much I had
been practicing and much more to do with how well
I had been eating. As a veteran personal trainer and
experienced athlete, I had thought that inflexibility
had everything to do with redundant movement
patterns, but instead, I learned it had much more
to do with inflammation.
How did I learn this?
By eating too much pizza.
Once my practice had become very regular and
I was rising early everyday to teach at 6:00 a.m.,
my practice quickly became an index of how I
ate the night before. I became like a scientist,
tracking how the foods I ate affected the way
my body moved the next day. It became so clear!
Pizza, while delicious, did not agree with my
yoga. As my yoga practice became more and
more important to me, I realized that pizza
had to go.
From pizza, I began to notice that all grains had an
inflammatory effect on my body, as did dairy, sugar
and soy. Through yoga, I had discovered the perfect
tool to determine what foods did and did not agree
with me, and I continue to refine my diet based on
my observations to this day.
Perhaps even more importantly, I noticed that I was
also a happier, kinder person and more loving to the
people in my life. The more I practiced, the more it
became clear: Feeling good was making me a better
person. When I ate well, I moved well, and when I
moved well, I felt great!
We truly are what we eat.
I began to realize that I could choose who I wanted
to be in the world by consciously making the small,
seemingly insignificant choices more important—
choices like what to eat or whether or not to practice
on a particular day.
Some might think, “it’s just a piece of pizza,” but
to me, it’s so much more. What I choose to eat is a
decision to offer the best person I can be to each
and every situation I encounter, and each and every
person I interact with. To me, that’s a decision worth
making consciously.
Maybe you’re finding it difficult to know what
foods are best for your body. It can be a struggle
to know what to do when there seems to be so
many competing opinions and such a plethora of
information available. Take it from me, learn to
trust your body and use movement to discover
what works. I know of no better index.
If you already have a yoga practice, use consistency
as a gauge of how your food affects your movement.
If you don’t have a practice, consider starting one.
For me, at this point in my life, I can’t imagine how I
could ever do without one.
James Miller is a former United States Marine, veteran personal trainer and
licensed massage therapist. He has practiced yoga as his primary discipline for the past 15
years. A contemporary yogi, James is aware of the unique challenges presented by our culture,
and his work integrates the needs of the present with the wisdom of the ancient traditions. In
his role as a yoga educator, James has brought the message of yoga to literally thousands of
students. He has personally trained and certified over 350 yoga teachers.
Join us for an inspirational
weekend of yoga, music and
fun at the fourth annual
iowa city yoga Festival.
Register today!
Early rEgistration
discounts End august 31st!
F es tival P rod uced By J ames m illeryo g a.c o m
We are a company based and
founded in truth. We believe
that in order to have health,
we must heal our guts by
choosing to eat foods that
are high in “good” bacteria.
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Cowboy Kimchi
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Old School Sauerkraut
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PO BOx 524, Dallas Center, IOwa 50063 • (319) 400-2465 • lOve [email protected]
Dr. Jean Lorentzen:
specializing in care
for women, including
Dr. Jean Lorentzen, MD, DO
Internal Medicine PC
2910 Westown Pkwy Ste 304
West Des Moines, IA 50266
(515) 225-7005
bio-identical hormones
for women who seek
alternatives to the
synthetic hormones sold
by large drug companies.
Tahini: A Nutritional Powerhouse
By Nomi Shannon
Sesame seeds are best known as a topping
for rolls and bread in North America, but
in other parts of the world, they are an
important source of high quality protein and
edible oil. These tiny, light beige or black
seeds are made up of 55% oil and 45%
protein. The long shelf life of sesame oil is
most likely due to its antioxidant properties.
Whole sesame seeds are commonly ground into a butter
called tahini, with a consistency a bit thinner than peanut
butter. Available roasted or raw, the healthiest choice
would be tahini made out of raw sesame seeds with
nothing added, subtracted or refined, available ground
from hulled or unhulled seeds The choice is a matter of
preference, however. The unhulled variety could have
more roughage than is desirable for some people. If the
jar does not use the word “raw,” then assume it is made
from toasted sesame seeds.
A fascinating discovery created interest in tahini. During
both World War II and the Korean War, Turkish aviators
were well known for their physical and mental endurance.
Upon investigation, it was discovered that tahini was an
important part of their daily diet. Since then, growing
interest in ethnic foods has introduced many people to
hummus, a chickpea/tahini spread or dip that is a staple
in the Middle East, and baba-ganouj, which contains
eggplant and tahini.
A nutritional powerhouse, tahini contains all the essential
amino acids, making it a high quality protein, plus it
is rich in lecithin, vitamin E and calcium. It is easily
digestible because its high alkaline mineral content
neutralizes the acid end products of the protein. Because
of its non-acidic nature, tahini is an ideal protein source
This delightful light dressing only takes a few minutes
to make. Its simplicity invites variation. Try adding 1-2
teaspoons tamari or 2 teaspoons poppy seeds and 1⁄4
teaspoon Chinese 5-spice powder.
Yield: 20-24 pieces
⁄2 1
⁄4 1
⁄8 1
tablespoons raw tahini
cup fresh orange juice
teaspoon dulse flakes
teaspoon grated ginger root
teaspoon cinnamon
teaspoon unrefined salt
Place the tahini in a small bowl. Add the orange juice
gradually, blending it with the tahini. Add the dulse,
ginger, cinnamon, curry and salt.
Halvah is a candy made from ground sesame seeds
that is popular in the Middle East. For a lighter version,
make this recipe with the almond pulp left over from
making almond milk. (Use the almond pulp the day
you make it.)
Equipment: Food processor
Yield: 1 serving
1 1⁄2
⁄2 3
cups raw almonds
cup raw tahini
tablespoons honey, or 3-4 soaked dates
teaspoon vanilla
In a food processor, place almonds and process until
finely ground. Add the tahini, honey and vanilla and
process thoroughly. Press the mixture onto a plate
or pan until it is 1⁄2” (1 cm) thick (don’t worry about
filling the pan, just press the mixture to the correct
thickness). Chill the halvah in the refrigerator for 1
hour or more, then cut into bite-sized pieces and roll
into small balls.
Variation: Add 3 tablespoons carob to mixture
for people with weak digestive systems, including
invalids and young children. It is also an excellent
source of quick energy for active people and athletes.
This tastes very much like dairy soft serve ice cream,
only better. The addition of carob or other fruit works
very well in this recipe — let your imagination run wild! If
you prefer a sweeter drink, add 1 or 2 soaked dates or a
bit of maple syrup (which is not raw).
Equipment: Blender
Yield: 1 serving
Raw tahini can be purchased online or in health food
stores. Many stores carry only roasted sesame tahini,
but if you ask them to carry raw tahini, they may comply
because the same sources that manufacture the roasted
tahini also make it raw.
In the process of grinding the whole raw seeds into
tahini, reputable companies keep the temperature of
the grinding mechanism right around 100 degrees
Fahrenheit, which is well below the 118 degrees it takes
to kill enzymes. The jars are then immediately capped
with a special lid, which creates a vacuum. There is
no need for pasteurization or for the manufacturer to
immerse the bottled, raw tahini into boiling liquids or
steam. You should be getting raw tahini that really is a
raw food product.
Tahini is a useful food because of its healthful
properties, pleasant taste and adaptability in recipes. At
this point in time, it is also more economical than most
nut butters. However, being a labor-intensive crop, as
its popularity in the West increases, its price is likely to
increase as well. Currently, a jar of tahini costs about
one third less than a jar of almond butter. If you’ve never
used it, now would be a good time to begin. You will be
able to make many dressings, soups and main courses
that take advantage of all tahini has to offer.
⁄4 cup water
tablespoons raw tahini, or more to taste
1-2 frozen bananas, cut in chunks
Dash vanilla (optional)
Combine water, tahini, banana and vanilla in blender
until thick and smooth. Serve immediately.
This could be called the king of soups. The fiber in the
asparagus creates a delightful texture, and the tahini
gives the soup a smooth quality. Do not use the woody
ends of the asparagus; chop only the most tender part,
about 2 inches from the end.
Equipment: Blender
Yield: 1 serving
cup carrot juice
1 cup coarsely chopped asparagus, or more to taste
2 heaping tablespoons raw tahini or almond butter
1 teaspoon chopped onion, or more to taste Nama
Shoyu (a raw soy sauce) or celtic sea salt, to taste
Dulse flakes, to taste
In a blender, combine the carrot juice, asparagus, tahini,
onion, nama shoyu and dulse flakes.
Blend all the ingredients until smooth. Taste and adjust
the seasonings.
Variation: Heat soup in the top of a double boiler or
over very low heat until it is warm to the touch. For extra
spice, stir in 1⁄2 teaspoon wasabi powder. Or try it with a
dash of curry powder or—for an East Indian flair—use
some garam masala.
Nomi Shannon is an award-winning author and world-renowned coach. Her book,
The Raw Gourmet, has sold over 250,000 copies, making it one of the best-selling raw food
books of all time. Raw for over 25 years and still going strong at age 70, Nomi’s website,, offers breakthrough information, product reviews, delicious recipes, an
e-zine and an online course—all free of charge. She also offers online coaching courses,
books, raw kitchen equipment, DVDs, phone consultations and live classes.
4040 Uni ve rsity Ave, De s Moi ne s — 2749 100th st, UrbAnDAle
des moines’
natural choice
since 1938
Know Your Farmer,
Know Your Food:
Embracing the entire agriculture continuum
By Matt Russell
How we eat is intimately connected to how we
farm. The “we” I speak of is both personal and all
inclusive: It’s the we of my family and the we of all
of humanity. However, in the United States, forces
have been at work to convince eaters to distance
themselves from the deep connection between
growing food and eating food.
Thinking along a continuum
I like to think about food on a continuum. At one end of
the scale is a highly industrialized, globally sourced and
often very processed group of edibles that depend on a
vastly industrialized agriculture. At the other end of the
continuum is the food I grow in my garden and may even
eat raw before getting it into the house.
The two ends of this continuum have received a lot of
attention in the past decade. This either/or dynamic
has helped generate tremendous interest in food and
agriculture from almost every demographic in the United
States. From Baby Boomers to Millennials, food is on the
brain more than it has been for several generations.
People like dichotomies because it’s easy to camp up
with your side against the opposing force. In this way, the
either/or of American food and agriculture has worked well
to motivate both ends of the continuum. Conventional
farmers and supporters
of these food sources
rally around the
technology, efficiencies
and global scope of such
foods. As an example,
because strawberries are in season somewhere on the
planet almost any day of the year, they can therefore
be accessed anytime by American consumers and not
limited to one summer month.
Farmers growing and selling foods for a local audience—
as their customers—boast of sustainability, freshness,
variety, seasonality, taste and health. As an example, milk
from happy, locally raised cows on pasture tastes better,
is healthier and is better for the planet than milk from the
cows in a factory farm. Each end of the gamut defends
their position while taking shots at the other end.
Variety is the spice of life
Most of us eat along this continuum and not simply at
one end or the other. Here’s how one Iowa family might
eat: They garden during the summer. They buy Colorado
peaches when they’re in season. They buy a hog from
their local farmer and eat it from their freezer all year
long. Their kitchen is stocked with pantry basics from
the grocery store: salt, flour, sugar, oils, spices, pasta
and vinegar. They eat several times a month in local
restaurants, which feature some locally grown foods.
However, most of the menu comes from global supply
Matt Russell has been the State Food Policy Project Coordinator at the Drake
University Agricultural Law Center since 2006. He is responsible for projects relating to
improving the opportunities in Iowa’s food system and rural economy. Matt and his husband
Patrick Standley operate Coyote Run Farm, a 110 acre farm in rural Lacona, Iowa. They
market fresh produce, eggs and meat at farmer’s markets and other local outlets, as well as
raise and sell mules.
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chains. They enjoy orange juice on a year-round basis.
They buy their eggs from a local farmer who has the
hens on pasture but also feeds them a commercial
feed. This family looks to be enjoying a rich variety
of foods delivered by modern agriculture, some of it
local, some regional and some global in nature. They’re
enjoying some fresh, seasonal foods, as well as some
commodity staples.
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Finding empowerment
People are not empowered by blindly choosing and
embracing one side of the food and agriculture
continuum. Empowerment comes by developing a
consciousness about the food we consume, and you
can’t be conscious about food without also being aware
of agriculture.
A strategy for empowerment might be to reflect on
all of our food and the fact that it just didn’t arrive
on our plate. The food came from a farm. It might be
a farm in our own back yard or down the road, in a
neighboring state or from another part of the world.
The more we know about these farms, the better
choices we can make for ourselves, our communities
and our planet. If we’re interested in food, we’d better
also be interested in farms.
Healthy, empowering food can come from the rich
possibilities of diverse farms from around the world.
But if we do not take the time to reflect on how our
food is connected to farms, we risk being alienated
from food and experiencing all of the unhealthy
consequences that go with it.
to Go Raw
By Brigitte Mars
For the uninitiated, going raw might seem
like a daunting task. However, for those who
make the raw transition, there are many benefits.
Spiritual. Eating raw helps you better tune in
to the universal plan and experience lots of
synchronicity. If all our actions are of the highest
possible vibration, God can more easily work
through us. Living food promotes clarity and
higher consciousness. Emotional stability and
happiness increase as depression is dispelled.
A raw food diet helps you feel emotionally
healthier with a sense of well-being and vitality.
E nvironmental. Less land is required to produce
fruits and vegetables than animal products.
Animals aren’t exploited when you eat a raw
vegan diet. Think of all the energy saved
from not cooking; less fuel, packaging and
pollution! Most of what gets thrown away can be
composted back to the earth. In many countries,
cooking fires contribute to deforestation.
Flavor. The taste of raw food is vibrant,
requiring fewer additives, such as salt, oils and
sweeteners. Plus, there are more nutrients and
fiber in raw food. Minerals are not leached out
into the cooking water.
Beauty. Raw food diets slow down the aging
process. You’ll feel better, have more energy and
need less sleep. Bad breath and body odor go
away. You will find you can easily normalize your
weight without dieting. Eyes become brighter
and your voice more clear. Skin and muscle
tone improve.
Save Time. Once you get into the flow of raw
food preparation, you will spend less time in the
kitchen. Many raw foodists ascribe to the
“5-5-5 rule:” No more than $5, five minutes or
five ingredients to prepare a meal. Please check
out my YouTube video, “Seven Minutes to go
Raw”, where I make 7 raw dishes in under
10 minutes!
Of course, it is totally possible to make raw food
cuisine an art that requires the same amount
of time, meditation and preparation as cooked
food. But the bonus is that with a raw food
approach, you never burn anything (including
Any recipe enjoyed as cooked can be even better
raw. An apple by itself is delicious. When baked,
it requires sugar, butter and spices to be tasty.
... Living food promotes
clarity and higher
Nutrition. Every national health group (American
Cancer Society, American Heart Institute, etc.)
suggests we get at least five servings of fruits
and vegetables daily. There are more nutrients
in the food when it is raw versus cooked. Some
vitamins lose potency at 130 degrees Fahrenheit:
Vegetables are usually steamed at 212 degrees.
The fat-soluble vitamins, A, D, E and K are
destroyed in cooking. High temperatures cause
the destruction of vitamin C and most of the B
complex. Vitamin B1 loss from cooking can be
from 25 to 45%. Loss of vitamin B2 can be from
40 to 48%. Cooking disrupts the structures of
DNA, and the anticancer compound indoles.
Cooked food loses enzymes, which begin to be
destroyed at 114 degrees.
ealth. A raw food diet can help you overcome
an array of annoying ailments. The raw path has
been used to improve the health of those with
allergies, arthritis, asthma, high blood pressure,
cancer, diabetes, digestive disturbances,
diverticulitis, fibromyalgia, heart disease,
weakened immunity, menstrual problems,
multiple sclerosis, obesity, psoriasis, skin
conditions, hormonal imbalances and more.
It is more difficult to camouflage spoiled raw
foods than cooked foods, so you are unlikely
to get food poisoning from eating fresh fruit
or vegetables. No bottled supplement or
prepackaged food can compare with the life
force of fresh raw food. And don’t overlook the
fact that raw food requires more chewing, which
provides exercise for the teeth and gums.
E nergy. Most everyone will experience better
work productivity and require less sleep when
raw. Memory, ability to concentrate and reason
become sharper. Rather than growing fatigued
from breaking down hard to digest foods,
you will have more energy, be happier, more
beautiful and dynamic.
E conomy. Raw foods cost less, with most raw
foodists spending between 25 to 80% less
on food. Better to spend money on good food
as opposed to doctors, hospitals, medicine,
vitamins and even recreational drugs! Getting
sick is expensive. A raw foodist spends much
less in restaurants. It takes less food to satisfy
nutritional needs. Raw prevents overeating
because you get to eat as much as you want
(within reason, of course!). A big spinach salad,
when cooked, becomes a measly portion.
E asy cleaning. Imagine never having to clean
the oven! Dirty dishes can simply go in
the dishwasher after a simple swoosh. No
more baked-on food, requiring soaking and
scrubbing! Grease won’t collect on the walls,
stovetop and ceiling. You’ll find that gentle,
biodegradable cleaners actually do work. Never
again leave the house and wonder, “Did I leave
the stove on?”
The raw movement is the future. By simply
eating more raw food, you can experience a
higher state of consciousness,
better health and more beauty,
while you eat more delicious
food and save time, money
and the planet’s resources.
Why not say yes to raw?
Brigitte Mars is a professional member of the American Herbalist Guild,
and a nutritional consultant working with natural medicine for over 40 years. She teaches
herbal medicine at Naropa University, Omega Institute, Boulder College of Massage, Bauman
College of Holistic Nutrition and Culinary Arts, The School of Natural Medicine and others.
Brigitte is the author of fourteen books, including The Country Almanac of Home Remedies,
The Desktop Guide to Herbal Medicine, Beauty by Nature, Addiction Free Naturally, The
Sexual Herbal, Healing Herbal Teas, and Rawsome! Visit her website,
Are You Being Tested?
By Russell James
You know the drill: You finally realize there are more options out
there—that there’s a different way of doing things. You embark on
a healthier lifestyle and embrace it with fervor. Without hesitation,
you sing the praises of your new discovery to friends and family. Why
doesn’t everyone know about raw food? Who would be crazy enough
to ignore this? “It’s like, the answer to everyone’s problems, man.”
At work/school/home you start getting questions, followed by looks of
bewilderment and disdain. The questions turn to an interrogation, which
eventually becomes a ritual of dinnertime ridicule. Though you are compelled
to start defending yourself, you don’t; you just keep doing what you’re doing
because you see the truth in it. It’s right, and eventually, they will see it.
Sure, sometimes you may fall off the “wagon,” inevitably getting called out
by the food police that always seem to be waiting in the wings, but generally,
you’re pretty good, and people can’t help noticing that there might be
something to this raw food thing.
Then the questions start to change. They become a little more genuine;
people seem intrigued by what you’re doing. Not in a patronizing way, but
in a respectful way. You may even start to get compliments.
Imagine this: I’m standing in line for tea where I used to work. I’d just come
back from a one week detoxifying fast, and I’m eating mainly raw foods.
I’m about to order some hot water for my peppermint tea, and I was behind
another manager I work with. This guy is a man’s man; he’s all about beer,
women and football. He has a cigarette behind his ear ready to light for his
smoke break. So he turns to me, as I am clutching my herbal tea bag and box
of salad, looks me right in the eye and says, “Your skin’s looking good, Russ.”
Russell James
It was the least likely thing that guy
was ever going to say, and I was, in a
word, amazed.
My manager, in fact, subsequently
came up to me on a daily basis and
asked if what he was eating was
alright. I tried not to be too strict
with him, but there have been a
couple of times where I told him that
what he was eating was atrociously
bad, and he actually threw the
entire thing in the trash. It shocked
me that my words could have such
power—that another person would
actually listen and believe the things
I say.
We’re tested every day, no matter
who we are and what we do. We’re
tested by the Universe (or however
that shows up for you) to see if we’re
ready for the next phase. We’re
tested by potential and current
partners to see if we’re up to the
job-—to see if we’re “The One.”
Heck, we even test others in this way
too, right?
When you make the change to a
different lifestyle, you are setting an
took a life-changing trip at age 28 to Koh Samui, Thailand, where
he discovered raw foods. Today, Russell teaches thousands of people worldwide through his
television show, podcasts, e-books, live classes and online courses. Hailed as the UK’s leading
raw food chef, Russell has shared recipes and ideas with people from over 50 countries, via
his community at
example, so you will be tested to see if you can walk
your talk. Yes, we know that everyone would benefit
from eating at least a little more raw food, and most
people who hear you talk about it know this on some
level. That’s why it causes so much interest, but people
want to see that you believe in it first before they jump
on board with you.
They want to see it’s not a fad—that it’s not a phase
you’re going through. Raw food isn’t a phase, it’s a
lifestyle. It’s not something you can unlearn when you
know about it, even more so when you’ve experienced
it—you can’t forget the energy, how much better you
look, how much more inspired, connected and loving
you feel. That stuff’s with you for life.
So when you walk your talk, when you’re
nonjudgmental and when you follow a path that people
may not yet see as the truth, you give them a gift. You
give them the gift of an example, and you make it
easier for them to see the doorway, ultimately leaving it
for them to decide whether they want to go through it
or not, because you can’t save someone who’s not yet
ready to be saved—I’ve learned this firsthand.
You’re a pioneer, you’re maybe in the top 1% (that’s a
generous estimate!) because you dare to be different.
You’ve dared to ask questions of your own, and you
just won’t settle. You won’t settle for mediocre health,
not for you or the people you love. That really is an
amazing thing.
Don’t be put off by the list of ingredients
or “sub recipes.” This dish actually comes
together quite easily.
Equipment: Blender
Yield: 2 servings
For The Noodles
2 cups butternut squash noodles,
created with a spiralizer
teaspoon unrefined salt
tablespoon lime juice
tablespoons olive oil or cold pressed sesame oil
Massage the butternut squash noodles with the salt,
lime juice and oil and set aside.
For The Vegetables
red pepper, julienned
10 snow peas, julienned
Handfulmung bean sprouts
green onion, sliced on a bias
several mint leaves, minced
Add all the vegetables to the bowl with the
butternut squash noodles and set aside again,
ready for the sauce.
For The Sauce
⁄2 3
tablespoons tamari
chipotle chili, soaked, seeds removed
cup sundried tomatoes, rehydrated
tablespoons lime juice
cup almond butter
dates, pitted
clove garlic
inch ginger, peeled
Blend all ingredients together until smooth.
For The Garnish
⁄4 ⁄4
⁄4 1
⁄3 1
cup enoki mushrooms
cup cilantro, chopped
cup chopped almonds
cup sprouted mung beans
Fresh chili to taste
Take 3⁄4 cup sauce and add it to the noodles and
vegetables. Mix this in thoroughly with your hands
before plating. Garnish the plate and serve.
for more classes
& workshops
Calendar of events
RAW 21: A 3-week challenge (Orientation)
UNPLUG & RECHARGE: A 10-day detox program
Sunday, August 25 | Noon – 1:00 p.m.
Location provided at registration, Des Moines
Cost: $10 advance | $15 at the door
Monday, September 9 | 5:30 p.m. – 6:30 p.m.
Smokey Row Café, 1910 Cottage Grove, Des Moines
Actual program begins August 26
Actual program begins September 13
Want to continue your “test drive” of the raw vegan lifestyle
after Raw Food Week? RAW 21 is an on-line program,
designed to help you break old thought and behavior
patterns related to nutrition. Each day for three weeks,
you will receive a comprehensive lesson around a different
topic, such as juicing, emotional eating, cleansing and
more! Holistic Health Coach Sheree Clark, M.Ed., AADP,
CHHC, is your guide for the program, which begins on
August 26th. Tuition for RAW 21 is $147 (only $7 a day!).
This orientation session is designed to answer your
questions. Refreshments served.
Time to feel like a whole new you. Join us for a revitalizing and
refreshing body and mind detox. There are two versions of the
online Unplug & Recharge program. Choose the level of
cleansing that feels right for you.
To register:
To register:
Orientation: $10
Actual program: $79
Extreme Lunch Makeover
Monday, September 30 | 6:00 p.m. – 7:30 p.m.
$10 in advance
$15 at the door
Actual program: $147
Indian Hills Junior High School, Clive
Want to prepare healthy and delicious “fast food” in less time than
it takes to order carry out? Forget the usual greasy-food-at-yourdesk lunch. The recipes shown are nutritious and take less than
10 minutes to prepare. Using simple techniques taught by a health
and nutrition coach, you’ll be on your way to the lean and energetic
body you desire. Eat healthfully in spite of your busy lifestyle!
To register:
We are continually adding new classes, workshops and events to the schedule.
Go to our website calendar for the latest additions and more details. If you join the MeetUp group,
you’ll automatically receive notifications when new events are announced!
Digest This!
Are you savoring ALL the flavors of life?
By Nancy Lee Bentley
We all like food to be tasty. In fact,
for most people it’s the number
one priority. Regardless of anything
else—nutritional value, cost,
whatever—it’s got to taste good.
By combining fats, sugar and salt in innumerable
ways, Dr. Kessler notes, food makers have essentially
tapped into the brain’s reward system, creating a
feedback loop that stimulates our desire to eat and
leaves us wanting more and more, even when we’re
full. Take bar food, for example. Salty sweet beer
nuts and snack mixes deliver a brain-twisting,
double whammy to make us drink more.
By only being willing to accept the pleasant
and delicious, the warm and fuzzy, so to speak,
represented symbolically by the sweet and salty
flavors in our foods, are we really short-circuiting our
health and wholeness? Are we undermining not only
our balance, but our ability to make the right choices
and be responsible for ourselves? Is the way we’re
eating now really working for us?
Eating a less processed, whole, live, natural, nutrientdense, local, seasonal, organically-raised diet of real
food keeps blood sugar balanced, and gives our body
and nervous system what they need so they aren’t
ramped up and driven to distraction with cravings.
Remember: The more you eat, the more you want.
This is true of anything—potato chips, candy bars or
salad greens. We can use this knowledge in our favor
to help us naturally form new, healthier habits. The
key is to be conscious.
Two thirds of Americans are overweight or have
chronic disease. As a nation, we’re essentially
overfed but undernourished: unsatisfied, cranky,
constantly striving, driving, looking for more. Let’s
dig a little deeper and take a look at the state of
our current “taste bud map.”
Choosing our battles
Those who are familiar with the commercial food
industry know there’s an operant war on for your taste
buds. There’s a big, concerted push by manufacturers
to convince (seduce) you into buying their processed,
convenience foods. And it’s scientifically driven.
In his book The End of Overeating, Former FDA
Commissioner, Dr. David Kessler, finds some
similarities between tobacco’s addictive technology
and the food industry, which has technified foods in
a way that taps into our brain circuitry and stimulates
our desire for more.
A matter of taste
There are four—well, actually five—major tastes:
sweet, salty, bitter and sour. And then there’s umami,
(oo ma’ me), the fifth, indescribable flavor that’s
neither any of these nor all of them combined. Best
described as “savory,” the taste of umami, meaning
“yummy” or “delicious,” was discovered both by
the French master chef Escoffier and the Japanese
chemist Ikeda. Later confirmed by scientists as the
chemical glutamate, umami is aptly characterized by
the French phrase, je ne sais quoi or “I just can’t
say what.”
Those who practice ayurveda maintain that we need
to get a balance of each of these flavors every day.
Even a squeeze of lemon, some fresh grated ginger
or lemon peel or kale shreds atop soup or salad could
contribute to the objective of achieving balance.
Macrobiotics would similarly agree, advising us to
“eat the whole food, skin, seeds and all.”
Why? This variety of tastes and textures offer us a
simple map for how to nourish ourselves. Each taste
feeds our body, mind, senses and spirit in uniquely
individual ways, naturally guiding us to the major
nutritional groups our body needs to thrive.
The sweet element from fruit, grains, sugars and milk,
for example, helps build tissues and calm nerves.
Salt improves flavor, lubricates tissues and stimulates
digestion. Sour fruits, yogurt and other fermented
foods help cleanse, promote good bacteria, decrease
inflammation and increase mineral absorption. The
bitter of dark leafy greens, seeds, herbs and spices
helps stimulate digestion, detoxify and lighten tissues.
No question about it, we really love food that’s salty,
sweet or both. But what about the other flavors,
like bitter and sour? Not so much. Why is that? Our
hunter-gatherer ancestors discovered that many bitter
tasting wild plants were toxic, nauseating or—in
some cases—even deadly. So a natural evolutionary
process got started, with humans developing general
preferences for the fruits and fats, which were also
the most energy and nutrient-dense foods and less
likely to cause stomach upset.
Feel your pain
Let’s face it. No one likes pain or unpleasantness. Yet
even that’s a relative perception: We live in a culture
that programs us to avoid discomfort at all costs, but
discomfort has its purpose. It’s also true that gain—
spiritual or otherwise—rarely comes from enjoyable
experiences alone. In fact, when we’re fat and happy,
we simply don’t have the motivation to do much, if
any, changing of our lives at all.
So, our higher selves often have to trick us,
orchestrating things in 3-D so we have no choice but
to confront or deal with unpleasant, even downright
tragic or disastrous experiences. When was the last
time you found yourself making significant spiritual
strides without going through some hardship or
difficulty? Consider the grain of sand, an irritant,
at the center of the oyster’s pearl.
We’re here on the planet for a reason. And though we
may have forgotten, it isn’t just about pleasure and
playing. Perhaps you’ve heard: “If you’ve got a body,
you’ve got lessons.” I like this corollary, which I heard
at a recent spiritual conference: “The more you get
your lessons, the more your lessons lessen.”
Lessons from food for a whole self
The perception of taste, like everything else, is in the
mind of the taster. Yet energetically, from a higher “as
above, so below” alchemical and spiritual perspective,
it’s all about frequency. The frequency or quality of
what we consume is really more important than the
quantity. It’s my contention, like many others before
me, that we can actually be healthier if we embrace
all the flavors.
That goes for all the diets, too. No one eating plan
is sacrosanct. All cultures have consumed live,
cooked, animal and vegetable foods, as I share in
“The Rainbow of Food and Dietary Trends,” a chapter
from my book, Truly Cultured. (Download the chapter
for free from
So, my friends, let us feast fully from the “banquet of
life.” By wholeheartedly embracing all the flavors—of
food and our human existence—we are energetically
supporting ourselves, naturally conditioning and better
equipping ourselves to be able to face and handle all
the experiences that life serves us.
Nancy Lee Bentley is a dynamic, internationally-celebrated, Wholistic Health
Expert, speaker, author and coach whose wit and wisdom, gleaned from doing “just about
everything you can do with food,” truly makes her a “full circle” guide to body, mind, heart
and soul health.
Periodically, we will be featuring reviews of
products, events and places that you might want
to know about. If you have suggestions for healthoriented restaurants, resorts, festivals or markets for
us to cover (or, if you have a review of your own!)
please drop a note to [email protected]
Peculiarly perched behind glass doors in
an office building in West Des Moines,
Fresh Café and Market is not the easiest
to find. The food, however, is simple,
natural and worth the trip for health food fiends
and meat-eaters, alike.
I stopped in for lunch with my friend, Sarah, who
was up for joining me for round two of raw, vegan
restaurant reviews after a positive experience at
The New World Café (see our April issue of That’s
Forkin’ Amazing!).
The tiny restaurant had only a handful of tables, but
the sun shining through the glass walls and the smell
of wheatgrass shots made the atmosphere feel light
and open. Ordering at the counter, I selected the raw
veggie stir-fry, while Sarah chose the potato soup
with flaxseed crackers. A tempting tray of frosted
black bean brownies and vanilla cupcakes with
strawberry frosting rested strategically next to the
checkout counter. One for each of us, and we snuck
off to a table near the side wall to enjoy dessert
before our meals.
If I hadn’t been told the cupcake was vegan, I
wouldn’t have guessed it. The creamy strawberry
frosting on top was perfect, just sweet enough without
the gritty taste of some bakery frostings. The cake
was moist, but just a bit crumbly. I would have
enjoyed a touch of fresh fruit, perhaps a raspberry or
strawberry slice either on top or mixed into the cake
itself. At $2.50, it rang up less than most restaurant
desserts, but Fresh also sells
its cupcakes in bulk for even
greater savings.
Fr Market reet
and 25th St
1721 e 110
Suit Des Moi
“This is actually one of the best
brownies I’ve ever had,” Sarah announced.
Coming from a girl who knows her chocolate, this
testimonial speaks for itself. I did not feel one bit
guilty about eating dessert first with a soft, lightly
frosted, black bean brownie like this one. I actually
contemplated ordering another for the road, especially
at just $3 for a generously-sized portion.
The raw veggie stir-fry was a blend of broccoli, carrots,
cabbage, sugar snap peas and mushrooms in a spicy
sauce atop shredded parsnip and jicama. It was a
filling, “feel good,” uncooked lunch. The shredded
parsnip and jicama acted as rice, which absorbed
some of the kick of the sauce when I stirred it all
together. The top mixture was cool and crunchy, and
the veggies were sliced in small, bite-sized pieces.
The price was reasonable ($8.50).
Sarah’s vegan and gluten-free potato soup was thinner
than grandma’s classic recipe, but it had just the right
amount of light spices, onion and a few small potato
chunks. A side order of flaxseed crackers were great
for scooping up the last bit of soup from the bowl,
which held a standard one-cup serving. The half dozen
crackers, while tasty, left me wanting at least a few
more for the price ($4).
Since my initial trip, I’ve been back to Fresh Café
and Market several times, changing up my order on
each occasion. All my visits have been more than
satisfactory, but those black bean brownies hold firm
as the number one reason for a return trip.
— By Samantha Smith
Real Foods:
Stop the clock with sprouts!
By Karyn Calabrese
Why use sprouts? Why are sprouts better than
the seeds they came from? When seeds are
soaked in water, enzymes emerge. Enzymes are
the substances that distinguish sprouts from
unsprouted seeds. Enzymes convert starches into
sugars, proteins into amino acids, and fats into
fatty acids inside the sprout. Enzymes also break
down food in the human digestive system. The
nutrients may then be easily used by the body. In
cooked and processed food, exogenous enzymes
are not present. When cooked food is eaten, the
body must supply the missing enzymes. That
is, the body is forced to produce more proteinsplitting enzymes (proteases), more starch-splitting
enzymes (amylases), and more fat-splitting
enzymes (lipases) to digest this cooked food.
Thus, sprouts present enzymes into the body that help
digest both the sprouts themselves and other foods.
People are the only creatures on the planet, except
for their kept animals, who eat cooked foods. Many
believe that cooked food is one source of degenerative
conditions, such as cancer, that now plague our planet.
Sprouts, fresh vegetables, fruits and their juices
slow the aging clock and start the regenerative
clock. Meats and other heavily-cooked foods lack the
enzymes the body needs for fuel.
To care for sprouts, keep them moist while adequately
draining them. If they’re too dry, they’ll rot and spoil.
Make sure to maintain appropriate air circulation,
however, because if they are too wet, they may
develop mold. If you’re growing sprouts in a jar,
rinse seeds in fresh, lukewarm water and drain again.
Lay the jar at an angle in a warm (70° F) place.
Sprouts, like most plants, mature more quickly
in warm weather. Carefully monitor the soaking
times and rinse frequently, at least once a day, but
preferably twice a day. Keep them out of direct
sunlight and away from heat sources. Such heat
can cook the sprouts even without direct contact.
A balance of light and shade is adequate for
greening the sprouts that require light. Usually,
a kitchen counter is a good place for these types
of sprouts.
Sprouts do not like to be juggled too much, so
try and limit how much you disturb them. Most
sprouts develop a “tail,” the beginning of a new
plant. Some, such as pumpkin seeds and almonds,
will merely swell.
Getting started
Alfalfa and clover are great for those new to the
sprouting world. For alfalfa seeds, soak them for
about 12 hours and keep rinsing for 3 to 5 days.
At harvest, their length is about 1⁄2 to 1 inch. They
are easy to sprout. Try both the short and long types.
They are a source of high-quality protein, iron and
vitamin C. Incorporate them into casseroles, oriental
dishes, salads, sandwiches and sprout loaves.
Soak clover seeds 4 to 6 hours. They are ready to
consume when they are 1 to 1 1⁄2 inches long.
They mix well with other seeds and develop
chlorophyll. They contain vitamins A and C. Use
them in breads, salads, sandwiches and raw soups.
Never cook a sprout or expose it to a temperature
above a maximum of 105 degrees. Doing so
kills the enzymes.
Make these tasty vegan cupcakes to snack on while
you wait for your sprouts to mature!
Equipment: Blender, Dehydrator
Yield: 12 cupcakes
2 1⁄2 cups pecans
2 ⁄2 cups walnuts
2 ⁄2 cups rolled oats
1 ⁄4 cups flaxseeds
cup agave nectar
cup coconut butter
⁄3 tablespoon vanilla extract
In a large blender, process the pecans and walnuts
into a fine powder. Transfer the nut mixture to a
large bowl.
Place the oats and flaxseeds in the blender. Process
to a powder. Transfer to the bowl with the pecans and
walnuts. Add the agave nectar, coconut butter and
vanilla extract. Mix with your hands until a dough
forms. Form 1⁄2 cup of the dough into a ball and
place it in on a dehydrator tray.
Repeat with the remaining dough. Dehydrate at 115
degrees Fahrenheit for 24 hours. Stored in a covered
container in the refrigerator, Nutty Flax Cupcakes will
keep for 3 weeks.
Karyn Calabrese
is a successful entrepreneur and highly sought after holistic
health expert who runs a thriving vegan wellness company in Chicago. At 66 years old, Karyn
looks nearly a generation younger without the help of surgery or botox, and enjoys boundless
energy and enthusiasm. The Karyn’s brand, including her three vegan restaurants, Inner
Beauty Center, natural supplements, catering, home meal plan and skincare/makeup line, has
enjoyed abundant success.
That’s Forkin’ Amazing!
August 2013
Des Moines Raw Food Week edition
Published by Fork in the Road, LLC.
Sheree Clark
Samantha Smith
Jennifer Ruisch
Cooper Smith & Co.
Nancy Lee Bentley
Karyn Calabrese
Jennifer Cornbleet
Amber Shea Crawley
Saskia Fraser
Matt Frazier
Russell James
Brigitte Mars
James Miller
Matt Russell
Nomi Shannon
Editorial and advertising inquiries
That’s Forkin’ Amazing! magazine, Fork in the Road
[email protected]
(515) 249-2992
© Fork in the Road and Sheree Clark, 2013.
Reproduction of any of the contents of this e-zine
is prohibited without express permission.
Please remember that your health is your own responsibility.
Nothing contained in this publication is to be construed as
medical advice. The information here is not intended
to replace appropriate care from a qualified practitioner.
Sheree Clark |
Holistic Health and Nutrition Coach
(515) 249-2992 | [email protected] |