Thursday, November 20, 2014

Raw Onion Flat Bread

Those of us that juice regularly are faced with the decision of composting our remaining pulp after juicing or saving it and turning it into a yummy raw recipe. In our house we make a lot of carrot juice so I always have loads of carrot pulp on hand. I store it in freezer bags in the freezer so I can use it anytime that I need to make a raw bread or raw cookies. This week I decided to make some Raw Onion Flat Bread.
Here is my recipe:

Raw Onion Flat Bread

by Elizabeth

4 Cups of carrot pulp
2-3 sweet onions, sliced thin
1/2 Cup water
4 Tablespoons of raw flax seeds, freshly ground
1/4 of a raw green zucchini, process in food processor until almost liquified
Dill weed to taste
Dried Italian spices to taste
Pinch of sea salt (optional)

Combine all of the ingredients in a large mixing bowl, stirring very well until a "dough" forms. Slowly moisten with more water if needed to get a proper consistency.
Spread the dough out on 2 dehydrator trays covered with Teflex sheets. Make it as thick or as thin as you like, using your hands to spread it out and shape it. Dehydrate for 12-15 hours depending on your climate. You want it to look dry yet still be soft. I flip mine over after the first 12 hours so each side will dehydrate evenly. Cut the bread with sharp kitchen scissors. Store in the refrigerator for 10 days or freeze, for up to 6 months, in freezer baggies. Enjoy!

Carrot Pulp



Freshly Ground Flax Seeds


Mix All Ingredients


Spread Onto Teflex   Sheets

Dehydrate for 12-15 Hours

Finished bread

Cut With Sharp Kitchen Scissors

+JMJ+ Today I am grateful for being able to install our new kitchen faucet all by myself!! Our previous faucet was leaking and creating a big wet mess every time we used it. I have gone weeks with this leak, mopping up the countertop multiple times a day. I was bound and determined to install it myself as we had just had a plumber come out who thought he could repair it but in fact made it worse. So I took matters into my own hands and am very grateful that my installation was a success. Not to mention we got the new faucet free. Delta stands by their products for life!!
Hubby is kinda teasing me because I also installed our new garbage disposal awhile back. He said he was going to get me a heavy tool belt so I could have "plumber butt" since I think I'm a plumber now. No kidding, that's what he said. Teeheehee!!!!

Thursday, November 6, 2014

Raw Cookie Dough Smoothie

Today I surprised the children with a new smoothie recipe. I had made some raw almond butter and wanted use it in a smoothie recipe for them. Having found some extremely fresh Medjool dates the other day at the market, I knew they had to be one of the smoothie ingredients as well. Here is what it looked like:

And let me just tell you, it tasted like pure bliss!!!!! This is a must try!!! They will be requesting this smoothie again, or so I was told. Here is my recipe:

Raw Cookie Dough Smoothie

by Elizabeth
4 fresh Medjool dates, pitted
4 ripe bananas
6 frozen bananas
1/2 C filtered water
2 Tablespoons of raw almond butter
1 teaspoon of vanilla
Blend all of the ingredients in a high speed blender and ENJOY!!!!
+JMJ+ Today I am grateful that my father had a successful surgery and is home recovering.

Thursday, October 30, 2014

Strawberry Salsa

Last night I enjoyed a fresh, light, yet satisfying dinner of Zoodles topped with my Strawberry Salsa recipe.

I basically created this easy salsa recipe as I was chopping up what veggies I had on hand that would compliment the beautiful, organic strawberries. I used my trusty Veggetti to spiralize the yellow zucchini squash into Zoodles. I have been so happy with this little kitchen gadget! You can see what the Veggetti looks like in this photo....

I took the juice of 1 lime and marinated the Zoodles in it for 2 hours. This softens them and gives you the "mouth feel" of traditional noodles. Just drain off the excess juice before using the Zoodles in a recipe to avoid having a plate filled with juice.

Here are the organic ingredients you'll need for the Strawberry Salsa...

Strawberry Salsa (Organic)

by Elizabeth

1/8 C of diced orange bell pepper

1/8 C of diced green bell pepper

1/8 C of diced sweet onion

3 small tomatoes, diced

2 C of fresh diced strawberries

The juice of 1 small lime

1/4 tsp of red pepper powder

5 leaves of fresh Basil, cut into thin ribbons

5 leaves of fresh Peppermint, cut into thin ribbons

Mix all of the ingredients and chill for at least 2 hours. Use as a salsa or as a sauce for Zoodles.

+JMJ+Today I am grateful for my dear, sweet, thoughtful friend Kelli who sent me a surprise package filled with her own homemade tea, sun dried tomatoes, and multiple packets of seeds for my garden. So grateful for this thoughtful friend; even though we have never met we have been corresponding via social media for 5 years now. I found her blog when I began mine five years ago. Visit her beautiful blog at  xoxoxoxo

Wednesday, October 22, 2014

Vegan Sorbet

One of my little guys wanted some homemade Sorbet today. He requested pineapple to be exact. So I whipped up this easy recipe in my Blendtec blender and he was very pleased. Three ingredients and some ice is all you'll need for this tasty recipe.

Pineapple Sorbet (vegan, sugar free, gluten free)


Yields 1serving

1 cup of frozen pineapple


1/4 cup of fresh coconut milk


1/2 of a frozen banana


1/3 cup of ice cubes


Allow frozen fruit to sit at room temp. For about 5-8 minutes to slightly soften. Then blend all of the ingredients in a high speed blender or food processor until the consistency of sorbet. Enjoy!

And on a side note, Blendtec has improved their already awesome warranty so be sure and click on my ad over on the right side of my blog to check out these wonderful blenders!!

+JMJ+ Today I am grateful for the very kind produce manager who supplied me with a case full of ripe, sale bananas!!!! You can see the photos on my Instagram account. I am @lowfatrawvegan

Tuesday, October 14, 2014

Smokey Stuffed Peppers

The other day I found a beautiful, deep red, organic bell pepper and knew I had to make something extra special with this beauty. Originally I thought of making a dip and then using the pepper slices and some cucumbers in it, but decided instead to stuff it with a smokey filling. Here is how I put it together:

Smokey Stuffed Peppers


The Filling

1 Roma tomato

1/2 of a small, organic, green zucchini

1 stalk of organic celery

1/2 of an organic sweet onion

1/2 of a very small Haas avocado

1/4 tsp of smoked paprika

In a food processor or blender, pulse the first 4 ingredients. Then add the avocado and paprika and process to desired consistency. I made mine quite smooth.

To assemble:

Cut the bell pepper in half and remove all seeds and white ribs. Fill each half with the filling and garnish with broccoli sprouts. Serve with a side of lettuce and cucumbers to clean up any filling that spills from peppers when you cut them!!! It is seriously that good and you will want to scoop up every last drop! Enjoy.

+JMJ+ Today I am grateful for our "change of season" even though we do not get to see the leaves turn colors or enjoy cool, crisp weather like most other states, I still am grateful that fall is here because that means gardening time for those of us in southern Florida!!!!!

Thursday, September 18, 2014

Traveling on a Raw Vegan Lifestyle

Traveling and staying true to a raw vegan lifestyle can be as easy or as difficult as you make it. All it takes to make it easy is a little advanced planning. I always call ahead to the hotel we will be staying at and reserve a small refrigerator for the room. I also pack a large enough cooler to hold the food that I'll purchase once we arrive at our destination.

Packing a blender is essential. For short trips I pack my Tribest travel blender. For longer trips I pack my highspeed blender, a Blendtec. I also pack food for the first few days just in case I cannot get to a market at our destination right away. This particular trip I packed lots of cut up melon, whole melons, tomatoes, avocados, oranges, bananas, peaches, lemons, various greens and veggies, and my wheatgrass. I have a travel wheatgrass juicer that makes wheatgrass on the road a breeze.

I use the dresser drawers at the hotel for food storage.
I set up my kitchen supplies on the top of a dresser so making the morning green smoothies is very quick and easy. And I also have my wheatgrass juicer readily available for my morning shot. I cut enough grass at home and wrap it up in paper towel and then place it in a vegetable keeper baggie in the refrigerator and it stays perfectly fresh!!

Over the past 5 1/2 years I have traveled very easily while adhering to my raw vegan lifestyle. It just takes a little bit of planning and determination. If you want to do something, it's always possible. If you are the least bit skeptical, you'll find excuses. I say, keep the mindset of, "No Excuses".

+JMJ+ Today I am grateful for the numerous trips we have been able to go on and the ability to stay on my raw vegan diet/lifestyle.

Thursday, September 11, 2014

Saucy Tomatoes

Yesterday on Instagram I posted a picture of my Saucy Tomatoes and promised I'd share my recipe on the blog. The sauce is so simple, only 3 ingredients and 2 "spices". The key to this wonderful recipe is the tomatoes. You want to select big, juicy, ripe tomatoes. Fat Boy tomatoes or Ugly Ripe Tomatoes are a good choice; Beefsteak Tomatoes would be nice as well.

Saucy Tomatoes

by Elizabeth
1 ripe Haas avocado
juice of 1 lime
4 sundried tomatoes (sulfite free)
1/2 Tablespoon of dill
1/2 Teaspoon of dried onion flakes
In a high speed blender, or small food processor, blend until creamy and thick. Add drops of water slowly if sauce initially is too thick. Slice your tomatoes into rounds and top with some sauce. Garnish with sprouts and basil. Makes enough sauce for 6 large tomato rounds. Enjoy!!!
I thought I'd share some beautiful photos from our trip up to the mountains this past May. I'll be doing a post about it soon and just how easy it is to keep living your same healthy lifestyle while on vacation. Peace.

+JMJ+ Today I am grateful for peace of mind and my ability to deal with stressful situations in a whole new, positive way. Learning each day!!!

Thursday, August 21, 2014

How to Grow Sunflower Greens (Step-byStep)

Need a good reason to try your hand at growing your own sunflower greens??? How about 11 good reasons. Read this article I've pasted below,  to discover their amazing benefits and qualities.

 by  Christina Sarich, posted on

In just seven days after planting sunflower seeds, you can munch on some of the most beneficial micro-greens around. Sunflowers offer incredible health benefits, and you can eat many parts of the plant. Finding fresh sunflower sprouts is very difficult, but it is so simple to grow your own. You can also allow a few of the plants to grow into mature sunflowers which will then yield thousands of new seeds for you to grow again – an entirely sustainable way to feed your body and mind.
Here are 11 reasons to grow your own organic sunflowers:

  • 1. Sunflower greens offer one of the most balanced forms of a complete plant protein around. They provide all the essential amino acids and help to repair muscle tissue while supporting the enzymes of the body to do their jobs as well.

  • 2. Sprouted sunflower greens, known as microgreens, also contain up to 100 times the enzymes of regular, full-grown greens. This means your body can more easily assimilate important phytonutrients, vitamins and minerals.

  • 3. Sunflower greens are full of folate (folic acid), and B complex, vital nutrients for pregnant women and a developing baby.

  • 4. High levels of antioxidants in sunflower greens can aid in heart health, slow aging, and support cellular recovery. High levels of vitamins C, E, and selenium can even reduce high blood pressure and improve arterial health.

  • 5. Sunflower greens are packed with nutrition and have very low calories, so they are a perfect food for those who want to lose weight.

  • 6. Sunflower greens contain lecithin which help to break down fatty acids in the body.

  • 7. They also contain vitamins A, D, and E as well as important minerals including calcium, copper, iron, phosphorous, magnesium and potassium.

  • 8. Eating sunflower seeds or greens helps to boost your reproductive health by providing the body with ample zinc. Zinc also works with over 300 enzymes in the body to keep things running smoothly.

  • 9. Sunflower greens are incredible for boosting immunity. Leafy green sprouts, especially those of the sunflower variety are essential to creating innate lymphoid cells (ILC) important immunity-boosting cells found in the lining of the digestive system that help to keep our gut bacteria healthy. Many people realize by now that gut health is the primary form of fighting disease and foreign invaders in the body.

  • 11. All sprouts, including sunflower sprouts are full of chlorophyll – the same substance which makes plants turn green. In human beings, this one constituent keeps our blood healthy, reduces inflammation, calms the nervous system, revitalizes tissues, and balances pH levels in the body.


Allow me to show you, step-by-step, just how incredibly easy it is to grow your own sunflower greens?

Let's begin with a list of supplies you will need to sprout 3, 10 x 10 trays :



Organic soil

Measuring cup

Screen mesh

Rubber bands

Dish drying rack (Bed Bath & Beyond)

6 Growing trays (I found mine at

Sprouting rack (optional, but nice)

I. The first thing you need are some sprouting jars and seeds. As you can see in this photo I use food jars that I recycled for this purpose. As far as the seeds, I use the variety easily found in the bulk section of our local Whole Food's store. They are raw, unsalted, whole sunflower seeds.

II. Measure about 1 1/2 cups of seeds per jar. I use 3 jars because I sprout 3 trays at a time. Pour the seeds into each jar.

III. Fill the jars with fresh water and stir well.
IV. Cover each jar with a square of mesh screening. I actually used left over plastic screening material from our patio. Secure the mesh with rubber bands. Allow the seeds to soak over night or for at least 6 hours.
V. The next morning, or 6 hours later, drain off the soak water and thoroughly rinse the seeds with fresh water. Invert your jars upside down on the dish drying rack.
VI. Each day you will rinse your seeds one time. Or, if your house is very dry, you may need to rinse them 2x/day. I always rinse mine first thing in the morning and then place the jars back on the rack upside down. Do this each day until you see them sprouting little white tails. This can happen in as little as 2 days depending on how warm you keep your house. Once you see the tails you are ready to "plant" them.
VII. Fill 3 trays with about 2 inches of a good quality organic soil. Sprinkle on the sprouted seeds spacing them as best you can. DO NOT COVER THEM WITH SOIL. You will be using the remaining 3 trays as lids/covers for the seeds. These covers will stay on the trays until the sprouts begin to push them up. (see steps below)

VIII. Now take the 3 remaining empty trays and cover the seeds with them. I water the seeds lightly by pouring fresh water over the tray cover and allowing it to drip through the holes in the top tray. That way you will not disturb your evenly spaced seeds with a gush of water. Place your trays on your sprouting rack/shelving unit if you have one. Otherwise it just fine to grow them on the floor. But remember these trays have drainage hole in them so my technique is for growing them outdoors on a covered patio. If you need to grow them indoors be sure that 3 of your 6 trays DO NOT have the drainage holes, and use those trays as the ones that contain the dirt and seeds.

IX. Every few days you will need to re-water your seeds lightly. Allow the trays to stay covered until you see the sprouts pushing the top trays up. Then they are ready to be uncovered and exposed to the sunlight to produce their chlorophyll and get beautifully green!!!

X. Prior to cutting your mature sunflower greens you will need to gently remove any remaining shells from the sprouts. I simply use my fingernails to pop them off.

It's time to harvest your greens when they look like this:

XI. To harvest your greens simply use a pair of clean, sharp scissors and cut them as close to the dirt as possible so you get nice long stems remaining on your sunflower greens. Place them in a colander and rinse well with fresh water. Then lay them out on a thick kitchen towel and allow them to air dry a bit before placing them in the refrigerator. I lightly wrap them in paper towels and store them in the refrigerator one of two ways; in a green vegetable box or in a produce baggie. They will stay fresh for at least 7 days if stored properly.

There are many ways to enjoy these delicious and nutritious microgreens in your daily diet. See my blog posts and my InstaGram account (@lowfatrawvegan) for all the different ways I incorporate these beautiful greens into smoothies, juices, salads, dressings, and many other fantastic recipes. Enjoy and Get Sprouting!!!!

+JMJ+Today I am grateful for the ability to grow amazing sprouts and microgreens of all kinds.

Banana Cream Pie Smoothie Lately I've been blessed with fresh, green, Florida coconuts from my neighbor's trees. We enjoy drinking...