A homemade tahini recipe is not at all complicated. Just put some sesame seeds in a high-quality food processor, whirl it until smooth and spreadable, and voila! It’s as easy as that.

Or, is it?

Well, it could be. If you like the bitter taste of store-bought tahini. But I don’t. Until a couple years ago, I could only eat a little bit of tahini at a time, preferably with something sweet like fruit.

Then I learned about the importance of soaking nuts and seeds before eating them. Like grains, nuts and seeds contain a chemical called phytic acid. If left to its own devices, it will bind certain minerals to itself during the digestive process, preventing the minerals from being absorbed by the body.

In other words, phytates can cause mineral deficiency. Since mineral deficiency leads to illness and disease, this is not good.

Soaking nuts and seeds, however, neutralizes the phytates. Some say that the soaking process also makes them easier to digest, which is, in my experience, true. And when you soak walnuts and sesame seeds, the bitter taste disappears.

But not many people get excited about soggy nuts and seeds, and you can’t make nut or seed butter from them.

So, here’s my

Homemade Tahini Recipe

• about 4 cups sesame seeds, either unhulled or hulled
• Purified water

Soak the seeds in a large bowl in purified water for 8 to 12 hours. Spread the seeds on dehydrator trays. Put trays in food dehydrator, and dehydrate for one hour at the highest temperature. Then turn temperature down to about 105-110 degrees. Dehydrate for another 24-36 hours.

Place seeds inside food processor. Process until you have a spreadable texture. Enjoy your sweet tahini!

NOTE: I dehydrate the seeds in this way in order to not kill the enzymes. I also stop the food processor and test the temperature of the mixture once in a while. If it’s getting very warm, I leave them alone to cool down for a while, then finish the processing a couple hours later. This also is to keep the enzymes in tact. (This step is not necessary for hulled seeds, as they have already been heated high enough to kill enzymes. I always use hulled seeds.)

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The other day, we had ice cream for breakfast.

Seriously.

Of course, it wasn’t the run-of-the-mill grocery store frozen sugar-laden stuff. It was raw ice cream, made from young coconuts. I based it on the recipe in Natalia Rose’s book, The Raw Food Detox Diet, but decided to modify it.

The original recipe calls for three young coconuts, maple syrup, vanilla and ice. The first time I made it, I followed the recipe verbatim, and my then 2-year-old son Benjamin went wild with a sugar high.

Grade B maple syrup, however nutritious it may be, still has a very high glycemic level.

The next several times, I used agave nectar instead of the syrup. No Benjamin bouncing off the walls, but agave nectar is still a processed food and how truly low-glycemic it is can be debated.

So as I pondered whether to serve raw ice cream for breakfast this past Saturday morning, I wondered why I didn’t just substitute frozen fruit for the sweetener and ice.

That is exactly what I did, and we were in healthy ice cream heaven the morning we ate it! The original recipe is delicious, but this one – in my humble opinion – is even better. Dare you to try it…and eat it for breakfast!

Raw Coconut Ice Cream

• Meat from 3 young coconuts
• 1 cup coconut water
• 1/4 cup cashews, optional
• 2 frozen bananas, sliced
• 1 cup frozen grapes

Put the coconut, water, cashews, and grapes in your Vita-Mix. Blend thoroughly. Add a few banana slices at a time while blending on medium. You will probably need to push them down with the pusher, and move the variable speed knob from low to high several times to get the blades to catch all the banana slices.

Divide among three bowls and enjoy! (It turns out like a very soft soft-serve ice cream, or super thick smoothie.)

Go wild with this recipe – try berries instead of grapes, or add some organic raw chocolate powder, for example. Try it, and tell me how you liked it in the comments below.

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Dessert? Healthy?! Yes, Virginia, there is such a thing as healthy dessert recipes. Following are several summer dessert recipes that not only taste great, but are packed with nutrition and help cool you off!

Meal Replacement Shake Smoothie

Serves one.

• 1 scoop meal replacement shake powder
• 1 cup water
• 1 cup frozen bananas, berries, or a combination

Place the powder and water in your Vita-Mix. Add half of the frozen fruit and blend on medium-high. Add the rest of the fruit, one chunk at a time, until the mixture is smooth. Alternatively, you can use fresh fruit plus however much ice you need to get the desired thickness and texture.

The Be Young Meal Replacements are the healthiest on the market, as they are made from whey from grass-fed cows plus dehydrated fruits and vegetables to add a spectrum of naturally occurring vitamins and minerals. They provide a vegan version as well, made of white rice powder – much tastier than the brown rice powders found in health food stores.

Brownies and ice cream: the raw version

For the brownies, process one cup dates, one cup walnuts and one fourth cup organic raw chocolate powder in your food processor. Press into 8X8 inch pan, refrigerate for thirty minutes, then cut into squares.

Vanilla ice cream (from The Raw Food Detox Diet by Natalia Rose)

• Meat of 3 young coconuts
• 1 tablespoon alcohol-free vanilla extract, or vanilla beans
• 1/2 cup pure maple syrup or raw agave nectar
• 4 cups ice cubes (about 14 cubes)

Place the coconut meat, vanilla, sweetener, and one cup of ice in your Vita-Mix. Add the remaining ice cubes as long as the mixture is flowing and blending well. You may have to run it two or three times to use up most of the ice. You need not use all the ice, just enough to make the mixture thick. You may also wish to use a little coconut water to facilitate blending.

Divide ice cream among two or three people, and give them each a brownie. Or two.

Peaches and cream

Serves 2.

• 4 small or two large peaches
• 1 cup cream, preferably raw, at least organic

Cut up peaches and divide into two bowls. Pour cream over. If you must sweeten it, use raw honey, as it contains trace minerals and enzymes. Raw honey is also antibiotic.

Grape Kefir Smoothie

Serves 2.

• 2 cups plain kefir or yogurt
• 2 cups grapes

Blend kefir/yogurt and grapes in your Vita-Mix. Pour into glasses and enjoy!

The best kefir is homemade with raw cow or goat milk and your own kefir grains, which you can buy from The Kefir Lady. If your state is unenlightened and forbids the sale of raw milk, make your own kefir/yogurt from pasteurized milk BUT NEVER USE ULTRAPASTEURIZED MILK. Or, simply buy organic kefir or yogurt from the store.

Feel free to share any of your favorite healthy summer dessert recipes in the comments.

**************************

Learn the principles of living in optimum health.

Looking for natural, chemical-free treatments and cures that work? Try undiluted, unadulterated essential oils.

There is no better supplement than Masaji. Find out how it changed my life here.

You’re improving your health; ready to get really free? Check out my other blog, freetoliveyourdreams.com.

The nutrients in eggs are varied and plentiful. That combined with their low cost should make them a winner with frugal cooks around the globe.

However, during the past couple of decades, the greatness of eggs has been clouded. Mainly, it was because of the misinformation that dietary cholesterol leads to high blood cholesterol (which is totally wrong), and that therefore high-cholesterol eggs (specifically the yolks) must be avoided at all costs.

Brown egg

My eggy experience

Personally, I have had a love-hate relationship with eggs. When I was a kid, I loved them sunny-side up and runny yolk with toast. I loved them even more for making French toast. When I went off to college, the cafeteria served only scrambled eggs–which I didn’t particularly like–so cold cereal and milk became my breakfast staple.

Right before I got pregnant, I got turned on to putting raw egg yolks in my morning smoothie. Then I got pregnant, and my midwife cautioned me against that habit in case of nasty bacteria.

Frightened by the whole “pregnant women must force themselves to shove unnatural amounts of protein down their throat” doctrine, I tried eating fried eggs during my first trimester.

The keyword here is “tried.” No matter how wonderful their nutritional value. Seventy percent of the time just looking at them made me lose my appetite, and when I forced myself to eat them I often became miserably  nauseated afterward.

Nutrients in eggs

Lately, I’ve fallen back in love with eggs. Well, with the yolks, anyway. Egg whites–raw or cooked–don’t agree with me for whatever reason.

Why the turn around? For one, I couldn’t get away from the egg’s nutritional value. The nutrients in egg yolks alone include:

• vitamin E,
• vitamin A,
• vitamin D,
• DHA (an omega-3 fatty acid necessary for brain and eye function),
• iron,
• biotin (a B vitamin necessary for fatty acid synthesis and blood sugar regulation),
• a small amount of calcium and
• several other trace minerals.

I’ve been putting raw yolks from organically fed, cage-free chickens in our morning smoothies for some time. Recently, I began to wonder why I couldn’t put eggs back in the dinner menu rotation. Our food bill had gotten noticeably higher since Benjamin started eating three meals per day, and I was looking for somewhere to cut back.

Since my husband enjoys scrambled eggs, he didn’t mind that idea one bit. The only problem was, I wanted them raw. For several weeks, I walked around mulling over an idea I had.

But it was kind of strange. And I wasn’t sure if it would taste all that good. Finally, I decided to go ahead and try it. Here’s the recipe I came up with:

Egg yolk dressing

• 3 egg yolks
• 1 tablespoon olive oil
• squirt of ketchup
• salt and other herbs and spices to taste

Gently blend all together, pour over a large lettuce salad, and dig in.

Yes, this does taste good! Of course, I cook Jerry’s eggs. And Benjamin is easy: all I have to do is plop a couple of egg yolks in a dish, and he eats them up with a spoon like other kids eat ice cream. (Okay, maybe not that enthusiastically, but he does like them.)

Whether you want to preserve the enzymes and all the nutrients in eggs by eating them raw, or whether you don’t tolerate cooked eggs well, this recipe may help you out. You can always begin by using only one or two yolks to make sure that you enjoy the yolk-y flavor.

For a comprehensive resource that helps you improve your nutritional intake to a level where the flu no longer even comes near you, be sure to visit this page.

My husband will be happy. I bought some crimini mushrooms today, for the first time in a long time. I haven’t been because, frankly, they cost extra dinero. Since our food bill is already going through the roof with the addition of another eater in the house, I thought, do we really need them?

One could hardly say that mushrooms are a staple of a healthy diet; however, I’ve recently read up on mushrooms and been reminded of their great health benefits. Here are three reasons to eat crimini mushrooms, even if only occasionally:

1. High in B vitamins

These brown-colored button mushrooms (the “adults” are portobellos) contain many of the B vitamins, being high in B2 and B3, as well as being a good source of B’s 1, 5 and 6.

2. Rich in minerals

Crimini mushrooms are an excellent source of selenium and copper, as well as good source of manganese, potassium and phosphorus.

3. Great source of antioxidants

In the past couple of decades, researchers have discovered that mushrooms contain anti-cancer phytonutrients, on top of the antioxidant qualities provided by some of the vitamins and minerals they contain. One of mushroom’s main antioxidants, L-ergothioneine, stays in tact even when cooked. Good news for those of us who don’t care for them raw.

All that, and they are only around 30 calories per cup!

Would you like a crimini mushroom recipe? Here is part of what I fixed for dinner tonight:

Eggplant and mushroom stew

• 1 eggplant, cut up
• about 1 cup of crimini mushrooms
• 1 15-oz can tomatoes or tomato sauce
• 1 medium onion, peeled and chopped (which I actually didn’t put in b/c I didn’t have any; but I would’ve if I had)
• Seasoning to taste

Put all ingredients in a medium saucepan. Heat and cook for about fifteen minutes, or whatever works for the particular cookware you own.

If you like mushrooms, enjoy them liberally!

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Vegetable soup recipes can get a bit dull sometimes. But I recently created a recipe for a vegetable soup that both my husband and I found quite tasty, if I do say so myself.

I don’t often invent recipes, but the several zucchini and yellow squash I received from my last food co-op pick-up, an unusually early cold snap, and the freshly made bone marrow stock sitting on the stove inspired me. It’s a modified version of a vegetable soup recipe found in Nourishing Traditions, with a touch of raw.

Nourishing Winter Soup

• 4 cups bone broth (either beef or chicken will do; and you can use store-bought broth, but will lose out on the rich mineral content of homemade)
• 2 medium zucchinis
• 3 small yellow squash
• 1 medium onion
• 1 medium to large garlic clove, peeled
• 1/4-1/2 teaspoon salt
• 1 tablespoon dried thyme
• Dash cayenne pepper/tabasco (optional)
• Butter/coconut oil (saturated fat helps your body absorbs the minerals in the veggies)

Cut up the zucchini, yellow squash and onion. Place half the zucchini and all of the yellow squash and onion in a large saucepan with the broth. Cook on medium high for about ten minutes. In the meantime, put the rest of the zucchini, the garlic, salt, thyme and pepper in your Vita-Mix or Blendtec blender.

When the veggies in the broth are tender, add the hot soup to the blender and blend everything until smooth. Serve immediately with a pat of butter of spoonful of coconut oil, and sourdough bread, if desired.

To get some extra protein, I added two egg yolks to my bowl and blended them in with a fork–and I couldn’t even taste them!

I hope you try and enjoy this vegetable soup recipe. It is loaded with nutrients, tasty, and perfect for a chilly day.
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Egg nog often gets a bad rap these days. “Be careful what you drink,” the health “experts” caution, “raw eggs might give you salmonella.” (Um, a 1 in 30,000 chance, by the way.)

In my opinion, the the super-thick, super-rich concoction in cartons–which, of course, contain only heated egg yolks–carries much higher health risks than salmonella. Here is an ingredient list of a common brand of egg nog:

1. Skim milk. Pasteurized, of course. Nutritionally dead. And may I point out that skim milk does not exist in nature?
2. Cream. Okay, a bit more natural, but still pasteurized. And both the milk and cream come from inhumanely treated animals full of toxins.
3. Egg yolks. Not from organically fed, free range chickens.
4. Mono and diglycerides. Non-food that thickens the would-be runny nog because it has more skim milk than cream.
5. “Artificial flavor” and “natural flavor.” Both disguises for monosodium glutamate, or MSG, which is notorious for messing with your brain function.
6. Two kinds of sodium ending with -ate, which means it is not sodium in its existing form, and therefore a foreign substance to the body.
7. Carrageenan. Another thickener, whose safety as a food additive remains controversial.
8. Two different poisonous artificial colors because if they tried to sell that egg nog to you in its original color you would probably dump it down the sink and never buy it again.

Disclaimer: Yes, yes, yes, I did actually used to drink this fake nog. And found it quite addicting (the food manufacturers achieved their goal). My mother would buy one carton once a year, to drink on New Year’s Eve and I would savor it like I wasn’t going to get another cup for an entire year…because I wasn’t.

And no, I didn’t die. But I was far from being the poster child for excellent health.

I haven’t eaten any in years, since giving up processed foods. I usually don’t think about it, until I go the store around this time of the year, and there the cartons sit, calling to me, begging me to take them home with me.

Finally, I have an alternative. I understand the health benefits of drinking raw milk, and have the convenience of it being provided through my local food co-op. I’m thinking about saving some of the cream and trying the recipe for Jeannie’s Healthy and Tasty Egg Nog on this page. Non-alcoholic, raw ingredients–what else can the Crunchy Coach ask for in a glass of healthy egg nog?

If you try it (which I plan to!) let me know what you think.
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My husband loves cheesecake. As such, that is his ongoing birthday dessert request.

As The Crunchy Coach, however, I feel obligated to make sure even special desserts are as healthy as possible. But a healthy cheesecake? One made without refined sugar and chemical preservatives, and made with organic cheese…is there such a creature?

Photo of cheesecake

I have good news for all you cheesecake lovers that want to have your cake and be healthy too: there is!

Actually, I have two recipes to share with you. The first is an all-raw cheesecake, the kind that I made a couple weeks ago for my husband. The second is a baked low-carb cheesecake recipe I recently found in a book on fat-burning.

The second one is less labor-intensive than the first, and either one is loads healthier than any cheesecake you can find either in the bakery or frozen section of any grocery store (including health food stores!).

All-Raw Cheesecake

from the book Nourishing Traditions by Sally Fallon

• 1 cup almonds (preferably soaked and dehydrated)
• 1/2 cup pitted dates
• 2 cups homemade cream cheese
• 2 eggs, separated, room temperature
• 2/3 cup raw milk
• 1 tablespoon gelatin
• 1/4 cup raw honey or agave nectar
• 1/2 tablespoon vanilla
• pinch sea salt

To make the cream cheese, pour three quarts of kefir (homemade or organic store-bought) into a cheesecloth-covered strainer. (If you use homemade kefir, culture it for only 12 hours or the resulting cheesecake is too sour.) Let sit for 24 hours. What’s left in the cloth is the cream cheese. The liquid part is the whey, which can be drunk straight (it’s loaded with probiotics), used to make sauerkraut, used as a base in smoothies, or poured onto houseplants.

Now for the pie: In a food processor, process 1/2 cup of date and 1 cup of almonds until they form a sticky mass. Press into a buttered 8X8 inch pan to form a crust.

Put egg yolks and milk in a saucepan, beat lightly, sprinkle with gelatin and warm slightly. In the food processor, combine cream cheese, honey and vanilla and process until smooth. Add yolk mixture and process until smooth. Transfer to a bowl and refrigerate while beating eggs in a small bowl. Beat them with the salt until stiff peaks form, then fold into cream cheese mixture and pour into crust. After several hours in the refrigerator, the gelatin will have done its job and you will end up with a delicious, rich and easy-to-cut cheesecake.

Low-Carbohydrate Cheesecake Recipe

from the book  The 7 Principles of Fat Burning: Get Healthy, Lose Weight and Keep It Off! by Eric Berg, D.C.

• 2 eight-ounce containers of organic cream cheese
• 1/4 cup raw honey or agave nectar
• 1/3 cup unsalted butter, or 1/3 cup melted coconut oil
• 2 heaping tablespoons nut butter
• 1 tsp vanilla extract
• 1-1/3 cups ground pecans or almonds
• 2 eggs

Soften cream cheese, and butter, if using, by setting them out at room temperature. Preheat the oven to 350 degrees F.

Combine the ground nuts, butter or coconut oil, and nut butter in a small bowl. Mix together thoroughly, and press into a pie plate.

In a larger bowl or food processor, mix together the cream cheese, sweetener, vanilla and eggs until smooth. Pour mixture into crust, then bake for 30-40 minutes. (To ensure it’s done, check for a small crack on the top of the cheesecake; or, stick a fork into a center and see if it comes out clean. If so, the dessert is done.)

Let sit at least 10 minutes before eating.

Mmmm. Whoever thought there was such a thing as healthy cheesecake?

Uh, honey, would you like to celebrate your birthday more often?

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Looking for natural, chemical-free treatments and cures that work? Try undiluted, unadulterated essential oils. Combined with a proper diet, essential oils can help the body along in healing cancer.

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Last Tasty Tuesday, I introduced you to what I believe to be the healthiest bread in the world. I listed four reasons for my belief:

1. I make mine with kamut berries.
2. I sprout and dehydrate the berries, then grind them myself.
3. It contains the nutrition powerhouse known as raw milk kefir (no sourdough starter required!).
4. The flour is soaked overnight, which neutralizes the phytates.

For those of you I’ve already lost, kamut is modern-day wheat’s ancestor. It has a lower gluten and much higher nutrient content–a great source of magnesium, zinc, and some of the B vitamins–and has a buttery flavor that regular wheat can’t hold a candle to. I buy mine at Whole Foods, and it is also available at online stores that sell organic bulk food products.

Why do I go to the bother of sprouting it before turning it into flour? For two simple reasons: first,  the process of germinating a seed increases its nutritional value many times higher than what it had while it was still dry and unsprouted; and second, sprouting a seed neutralizes the phytates.

(Phytates are chemical compounds that exist in all dry grains and seeds, and which will inhibit the absorption of certain minerals into your bloodstream unless they are neutralized by either sprouting or soaking the seeds prior to consumption.)

Even if you don’t sprout the grain before hand, buying the kamut/rye/wheat berries and then grinding them yourself with a grain and flour mill ensures freshness. (Most of the flour–even organic–sitting on store shelves is turning rancid by the time you buy it. Translation: less nutrition and potential toxins for the body to contend with.)

So now you know why using sprouted and freshly ground kamut berries produces a more nutritious bread than unsprouted, run-of-the-mill wheat flour. What about the raw milk kefir?

First, a note: if your state has outlawed the sale of raw milk from dairy farms, the next best thing is to make it from organic pasteurized milk.

What makes kefir an exceptional ingredient in the bread is that it has naturally occurring yeasts. The conventional active dry yeast you buy in a grocery store has been highly processed, and is of the type that will enhance the growth of Candida in the gut. The yeasts in the kefir will not. And using raw milk kefir (visit the kefirlady’s site to find out more about kefir and how to make your own) adds a nice boost to the nutritional value of the bread.

Finally, the dough is left overnight to ferment. In the event that you use flour from non-sprouted grains, this process neutralizes the phytates. So even if you’re not as ambitious as I, you will still end up with a healthy bread, one that will not encourage mineral deficiency as do yeast-based, non-sprouted grain breads.

So now, the moment you’ve been waiting for…the recipe for The Healthiest Bread In The World!

Sourdough Bread The Slightly More Complicated Way

Note: I double the recipe to make 2 loaves at a time, and have reflected that in the modified recipe.

• 24 ounces (3 cups) of kefir
• 1/2 cup water (making it by hand, it ends up too dry with just the kefir; I find adding the water makes the dough easier to knead and the end product delightfully moist)
• 6 cups (preferably freshly ground) kamut/organic wheat flour
• 1 tsp. salt
• 4 tsp. maple syrup, honey, or agave nectar (what I use; notice the sweetener amount is doubled from Marilyn’s recipe; it takes a bit of the edge off the sour flavor)

Mix all the ingredients together in large bowl. Cover with plastic wrap/bag. Knead 80-100 turns about 4 hours later. Cover again and let sit for about 24 hours. Knead 80-100 turns again. Divide dough into 2 equal parts and place each part in a greased bread pan. Cover and let sit another four hours or so. Heat oven to 325 degrees F. Bake bread for 1 – 1/4  hours (an hour and fifteen minutes). Let cool, slice, and enjoy!

As the recipe I provided last week requires neither kamut flour nor sprouting the grain before turning into flour, a purest may consider that recipe the second-healthiest. But, in the grand scheme of things, both recipes are much more nutritious than most breads you can buy in a store, so pick the one you like best and run with it!

For more recipes for healthy baked goods using soaked flour–including cookies and muffins–check out Sally Fallon’s book Nourishing Traditions.

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Learn the principles of living in optimum health.

Looking for natural, chemical-free treatments and cures that work? Try undiluted, unadulterated essential oils.

There is no better supplement than Masaji. Find out how it changed my life here.

You’re improving your health; ready to get really free? Check out my other blog, freetoliveyourdreams.com.

Well, if it’s not THE healthiest bread in the world, it’s got to come close!

I’m talking about the sourdough bread I bake every couple weeks. Why do I think it’s the healthiest? Four reasons:

1. I make mine with kamut berries.
2. I sprout and dehydrate the berries, then grind them myself.
3. It contains the nutrition powerhouse known as raw milk kefir (no sourdough starter required!).
4. The flour is soaked overnight, which neutralizes the phytates.

Freshly baked sourdough bread waiting to be sliced.

I’ll get into the nutritional importance of those four points next week. For right now, let’s get to the heart of things:

The Recipe.

The original recipe may be the second healthiest bread in the world, as it doesn’t require flour made from sprouted grains. However, that fact–and the fact that it’s made with a bread machine–makes it a bit easier than my modified version. Here it is:

Sourdough Bread The Easy Way (courtesy of Marilyn “Kefirlady” at kefirlady.com)

• 12 ounces of kefir in bread machine
• 3 cups whole wheat flour
• 1/2 tsp. salt
• 1 tsp. maple syrup or honey

Turn your machine to dough-make and make your dough. Don’t let it get too stiff. Let rise for 24 hours. Bake as usual. This bread rises from the natural yeasts in kefir. (Marilyn notes that because the bread is fermented it lasts in the refrigerator for months without getting moldy.) Makes one loaf.

Delicious and nutritious–remember to tune in to the next  Tasty Tuesday post. In Part 2, I will talk about the importance of sprouted versus flour bread and the superior nutrition of kamut berries, and the wonders of kefir. I will then reveal how I personally prepare the bread to make it even better–more delicious and nutritious–than the original (and baking instructions for those who lack a bread machine).

**************************

Learn the principles of living in optimum health.

Looking for natural, chemical-free treatments and cures that work? Try undiluted, unadulterated essential oils.

There is no better supplement than Masaji. Find out how it changed my life here.

You’re improving your health; ready to get really free? Check out my other blog, freetoliveyourdreams.com.