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Written by Deborah on November 22, 2012 – -
by Joanna Steven
If you are doing a completely raw Thanksgiving, you may want to bring a delicious and healthy raw dish to your family’s traditional dinner.
Dr. Joanne Mumola Williams has put together a complete menu for Thanksgiving. There are lots of dishes, so if you aren’t entertaining a big crowd, you may want to cut a few out. If you are hosting a raw food Thanksgiving potluck, hand out the recipes and have everyone bring one of the dishes. We are starting this series with an appetizer: Raw Hummus with Sprouted Garbanzo Beans served with Raw Crackers. The raw hummus calls for sprouted garbanzo beans. You need to begin sprouting 4 days in advance. You can serve this with raw veggie slices or make Raw Crackers with walnuts, veggies and mixed seeds. The raw crackers will have to be started at least a day in advance as they need 6 hours for soaking, and 16 hours for dehydrating (turning them after 8 hours). These two items are the only recipes in this series that take advanced planning. All the others take much less time and can be made the same day.
Are you planning a raw vegan or vegetarian feast for the holidays? Be sure to join the Raw Mom Club to swap tried and true recipes with other raw moms!
With a good glass sprouting jar, making your own sprouts is fun, nutritious and quite convenient. Here’s a little sprouting secret – sprout them in the refrigerator! Keep the sprouting jar in the refrigerator during the heat of the day and take it out at night. I probably won’t want to do this with most other sprouts as they generally require a more steady environment of about 70 degrees.
Garbanzo beans, also known as chick peas, are a true power food. They are high in soluble and insoluble dietary fiber which helps lower cholesterol (total and LDL) and stabilize blood sugar levels. Garbanzo beans are an excellent source of molybdenum (it helps detoxify sulfites) and manganese (important in energy production). They are also a good source of copper, phosphorus and iron (especially important for those who don’t eat meat). Garbanzo beans contain all 9 essential amino acids. Flax seed oil is added to balance out the high omega 6 content of the tahini, garbanzos and olive oil giving it an optimal 4:1 ratio.
1/2 cup dried raw organic garbanzo beans
2 tablespoons raw tahini
1 cup peeled zucchini, chopped
1 or 2 cloves garlic, chopped
2 tablespoons lemon juice
1 teaspoon sea salt
a pinch of cayenne (or to taste)
1 teaspoon flaxseed oil
2 teaspoons extra virgin olive oil
1 teaspoon extra virgin olive oil, for drizzle
2 tablespoons fresh parsley, chopped
Four days in advance, place the dry garbanzo beans in a large sprouting jar. Cover with cool, filtered water (about three times their volume) and gently swirl the jar to remove air pockets. Soak for 12 hours. With the sprouting lid on, drain the water, rinse, and drain again. Place the jar upside down and store out of the sun. Rinse and drain every 8 to 10 hours and keep jar inverted. To prevent rotting, you may store the inverted jar in the refrigerator during the day and leave out of the refrigerator at night. In about 3 days, you will see a little “tail” about 1/4 inch long. Rinse well. They are now ready to use. You should have about 1-1/2 cups of sprouted garbanzo beans.
Place the sprouted garbanzo beans, tahini, zucchini, garlic, lemon juice, salt, cayenne pepper, flaxseed oil and 2 teaspoons of the olive oil in a high speed blender or food processor. Blend until smooth, occasionally scraping down the sides. Put the mixture in a serving bowl and stir in the parsley. Taste for salt and cayenne pepper, and adjust if needed. Drizzle with the remaining 1 teaspoon of olive oil, garnish with another pinch of chopped parsley and serve with raw vegetables or crackers .
Per serving: 182.1 calories, 9.7 g fat, 1.2 g saturated fat, 0 g cholesterol, 6.9 g protein, 19.0 g carbohydrates, 5.1 g fiber, 0.7 g omega 3 and 2.7 g omega 6 fatty acid.
Raw crackers are a staple in any raw food diet. When you go completely raw, you tend to miss bread. Eating raw crackers seems to fill that urge. Also, when eating a salad or a raw soup, the crackers make the meal complete.
These raw crackers are very high in the essential fatty acids used by the body to build omega 6 and omega 3 fatty acids. Enough can’t be stressed about the importance of these nutrients. Omega 3 reduces inflammation and is very important for protection against cardiovascular disease, high blood pressure and some cancers. Only 7 of these crackers will provide everything you need per day.
3/4 cup flax seeds
1/4 cup chia seeds (or you can omit and use 1 cup of flax seeds instead)
1/2 cup raw pumpkin seeds, soaked
1/2 cup raw sunflower seeds, soaked
1 cup raw walnuts, soaked
1 large carrot, peeled and chopped
1 large celery stalk, chopped
1 small zucchini, chopped
1 small red or yellow bell pepper, chopped
2 T minced red onion
1 teaspoon minced fresh garlic
2 tablespoons fresh lemon juice
2 teaspoons of sea salt or 1 ½ tablespoons Nama Shoyu soy sauce (to taste)
Filtered water for soaking
Combine the pumpkin and sunflower seeds in a bowl, cover with water and soak for 6 hours, or overnight. Put the walnuts in a separate bowl, cover with water and soak for 6 hours or, overnight.
In a large mixing bowl, combine the flax and chia seeds with 1 3/4 cups of filtered water. Stir vigorously and let sit for 10 minutes. Stir occasionally for the first half hour. Then let soak for 4 or more hours. This will turn into a gelatinous mass. You will not be rinsing these.
After the soaking time, rinse the pumpkin and sunflower seeds in a strainer and place in the large bowl with the flax and chia seeds. Rinse the walnuts and place in the food processor with the carrot, celery, zucchini, bell pepper, onion, garlic, lemon juice, and salt (or Nama Shoyu). Blend until smooth but don’t over process. You still want to see flecks of the vegetables. Add this mixture to the large bowl and mix well.
Drop the mixture by teaspoonfuls onto the drying sheets of the dehydrator.This recipe should make about 85 crackers. Dry in the dehydrator at 105 to 115 degrees for 8 hours, flip, remove the drying sheet and dry for another 8 hours or until crisp. Serve with dips, salads, soups, raw nut butters or by themselves.
Per cracker: 29 calories, 2.5 g fat, 1.1 g saturated fat, zero g cholesterol, 1 g protein, 1.4 g carbohydrates, .9 g fiber, .6 g Alpha-linolenic omega 3 fatty acid, 1 g omega 6 fatty acid.
Soaking removes their enzyme inhibitors, allowing them to begin germinating, increasing their vitality as well as their nutrient density.
Soaking and rinsing reduces their phytic acid content, which inhibits the absorption of important minerals.
It also makes them more digestible.
There are 3 types of omega 3 fatty acids. Alpha-linolenic acid (ALA), eicosapentanenoic acid (EPA), and docosahexaenoic acid (DHA). EPA and DHA are thought to be the most beneficial.
Although many people get their requirements of EPA and DHA from fish or fish oil capsules, ALA omega 3 from sources like chia and flax seeds can be converted by the body into EPA and DHA.
The Vegetarian Society recommends 4 g of ALA omega 3 fatty acids per day in order to ensure that the body produces adequate amounts of EPA and DHA.
A proper balance of omega 6 to omega 3 is 4:1 or less. Most people eat a much higher ratio (almost 10:1) mostly because of the high use of corn and safflower oil.
This high balance interferes with the conversion process in the body of ALA to the more beneficial EPA and DHA.
These crackers have a less than 2:1 ratio. Seven crackers will provide the 4 g of ALA required to produce adequate amounts of EPA and DHA.
You can also get 4 g of ALA from 1/2 tablespoon of flaxseed oil or a full tablespoon of ground flaxseed.
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!