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Written by Deborah on December 13, 2012 – -
by Joanna Steven
Here is the second in the Christmas and Hanukkah series. We started with the appetizers, and now we are on to the soup and salad course.
Raw soups are fast and easy to make. This Raw Vegan Split Pea Soup will make a great soup course to a large meal since there is little fuss. You can use frozen peas and corn, so no worries about finding the ingredients in the middle of winter.
With it is a Pear and Blueberry Salad with Raw Goat Feta, Hemp Seeds, and Apple Cider Vinaigrette. If you don’t do raw cheese, just omit it.
Raw soups are easy to whip up and are very filling. For creamy soups, you might want to get a high speed blender like a Vita Mix.
Split pea is a favorite cooked winter soup, so when thinking about making a raw soup, you can use pretty much the same ingredients you use when you cook this soup. Instead of dry peas, use fresh or frozen ones. Peas are a good source of protein, niacin, folate, iron and phosphorus. They are a very good source of manganese and vitamins A, C, K and thiamin. This recipe also packs 8 grams of fiber per bowl. This soup is as good as or better than the cooked version. It’s fresh and light, yet very satisfying. I hope you try it!
Carrots are generally used to complement split pea soup, but corn is used in the raw version to get a complete protein, since the peas alone lack the two amino acids, methionine and cystine. Methionine is one of the amino acids that is found to be difficult to get sufficient quantities of when on a complete raw food diet. Brazil nuts are another good source of methionine, so make sure you are popping a Brazil nut in your smoothie in the morning to get this important amino acid as well as your daily requirement of selenium.
2 cups fresh or frozen petite peas (if frozen, thaw before using)
1 cup chopped celery
2 tablespoons chopped onion
2 small cloves garlic
1 tablespoon extra virgin olive oil
2 tablespoons freshly squeezed lemon juice
1 teaspoon ground cumin
1 cup filtered water
1 teaspoon sea salt, more or less to taste
Dash of cayenne pepper
Kernels from one medium ear of corn
1 tablespoon of fresh parsley or cilantro, chopped
Place peas, celery, onion, garlic, oil, lemon juice, cumin, water, salt and cayenne in a Vita Mix blender and process until smooth. Place half of the corn in each of two bowls leaving a few tablespoons for garnish. Pour half of the blended soup in each bowl. With a spoon, mix the blended soup with the corn. Top each bowl with the extra corn and either fresh parsley or cilantro.
Serves two. Per serving: 214 calories, 7.5 g fat, 1 g saturated fat, 0 g cholesterol, 8 g protein, 28 g carbohydrates and 8 g of fiber.
You only have to look at your dinner plate to see how nutritious your meal is. Phytochemicals, or beneficial plant chemicals, come in all different colors. This colorful salad is bursting with color and nutrition. You should opt for eating as many colors as you can each day and no, multi-colored M&M’s don’t count.
Hemp seeds are high in omega 3 fatty acids, and they are also a great source of high quality protein. Add them to your salads, over your morning bowl of fruit or hot cereal, or anywhere you would use healthy seeds. The Nutiva brand is non-GMO certified To learn more about hemp, read “Hemp Horizons: The Comeback of the World’s Most Promising Plant”.
The salad gets its high content of omega 3 from both the hemp seeds and the flaxseed oil. Each serving provides over 2 grams each of omega 3 and omega 6 essential fatty acids. Although omega 6 deficiency is rare, omega 3 deficiency is common. Omega 3 is needed for proper functioning of ALL body tissues, and is especially needed when pregnant for proper fetal development. This important fatty acid also reduces inflammation and is important for a healthy heart and brain.
Omega 3 deficiency symptoms include heart disease, poor immunity, fatigue, brittle hair and nails, joint pain, lack of concentration and depression.
1 head of organic red leaf lettuce, cleaned
1 large pear, cored and thinly sliced
3 thin slices of red onion, separated
1/4 cup organic blueberries (fresh or frozen, thawed)
1 ounce shaved raw goat feta cheese (optional)
2 tablespoons raw, organic hemp seeds
2 tablespoons raw, unfiltered apple cider vinegar
2 tablespoons extra virgin olive oil
1 tablespoon cold pressed flaxseed oil
1 tablespoon agave syrup
salt and fresh ground black pepper to taste
Tear the head of lettuce into a large salad bowl. Add pear, onion and blueberries. Prepare the salad dressing by combining apple cider vinegar, olive and flaxseed oils, agave syrup, salt and pepper. Toss the salad with some or all of the dressing and divide into 4 salad bowls. Top each bowl with hemp seeds and shaved raw goat feta. For a vegan salad, omit the goat cheese.Serves 4. Per serving: 194.7 calories, 14.5 g fat, 2.4 g saturated fat, 6.3 mg cholesterol, 4.1 g protein, 15.4 g carbohydrates, 2.7 g fiber, 2.4 g omega 3 and 2.4 g omega 6 essential fatty acids. After spending decades as a successful engineering executive at IBM and spending another 9 years as the CEO of Ampro Computer Company in Silicon Valley, Dr. Joanne L. Mumola Williams pursued her PhD in holistic nutrition. Nutrition and health has always been her life-long passion and in 1999 it became her full time mission to help people achieve remarkable health by eating a delicious and nutritious plant-centric diet. From Sebastopol, California, she writes the food blog, www.FoodsForLongLife.com where she shares raw and cooked vegan recipes along with articles on nutrition. She is currently working on her first book which will be published next year.
To learn more about Joanna, access our free online community of thousands of raw food enthusiasts doing their best to raise healthy families and help their kids enjoy a diet rich in fresh fruits and vegetables. You can also interact with Joanna at the Raw Mom Facebook Page!