Superfoods Blog

Page updates and recipes for adding extraordinary foods into your busy body and active life!

Raw Soup Recipes

Blended Enzyme-Rich Energy Soups

Raw soup recipes are a delicious and nutritious "fast food." They are not only simple to prepare, but are also extremely easy to digest and immediately utilized as an energizing food. This is one of the reasons why the late great Dr. Ann Wigmore called them "raw energy soups." Today there are many other variations using different types of fats and an assortment of vegetables and spices. Over the years we have come up with a few of our own favorites, three of which we share on this page.

Continue reading "Raw Soup Recipes"

What is Tempeh?

A Cultured Vegan Protein Source

Tempeh is a type of fermented food that originated in Indonesia and is traditionally made from cooked soybeans bound together by a tempeh-specific spore culture. This short one or two day fermentation process produces a firm, meaty-textured protein-rich food that is not only easy to digest, but is full of rich and savory flavors. The ingredients used to make tempeh basically act as a food substrate for the Rhizopus mold strains which predigest the sugar, fat and protein content. These white mycelium spores weave together the legumes forming a type of "bean cake" with a pleasant mushroom-like taste and aroma.

Continue reading "What is Tempeh?"

Benefits of Kelp Seaweed

Concentrated in Dietary Minerals

Kelp is a general term used to describe a broad range of over 300 species of brown marine algae that grow wild in shallow open ocean waters all over the world. Kelps are particularly known for their efficient ability to absorb and concentrate a high amount of minerals and other micronutrients from seawater into their multicellular, thick leaf-like blades. They are thus a highly nutritious edible food source for many aquatic creatures and can be equally harvested, dried and consumed as a dietary supplement for humans alike.

Continue reading "Benefits of Kelp Seaweed"

Schizandra Berry Tea Recipes

A Five Flavor Tea Plus Energizing Elixir

A schizandra-berry-tea-recipe can be made using straight schizandra or combined with other herbs, roots or berries to create a synergistically potent medicinal tonic beverage. Here on this page we will provide both a basic recipe, plus one of our favorite energy elixirs using a combination of Jing herbs like goji in addition to two other natural stimulants, astragalus and rhodiola. If you're not yet familiar with schizandra, also spelled "schisandra", it is definitely one of the top 5 you might want to consider adding to your daily herbal regimen.

Continue reading "Schizandra Berry Tea Recipes"

Dehydrated Nori Sticks Recipe

A Energizing Travel Snack

Many of you may be familiar with dehydrated nori sticks, or also called "power wraps", originally created commercially by the raw food company Gopal's Healthfoods over a decade ago. These tasty and energizing sticks are the perfect snack to hold you over before lunch or dinner and can likewise be consumed as part of a main meal with a salad or raw soup entree.They are a very lightweight and portable food for bagged lunches and, being quite durable, make a great travel snack for road trips, hikes or airplane journeys. Made with one of our favorite seaweed varieties, these dried wraps are nutritious as well as delicious.

Continue reading "Dehydrated Nori Sticks Recipe"

Fermented Grape Leaves

A Homemade Recipe Using Wild Leaves

Our fermented grape leaves recipe is a way to naturally pickle raw grape leaves that doesn't involve traditional food canning methods, vinegar or boiling mason jars in a hot-water bath. In this recipe we instead use a probiotic inoculated saltwater brine solution to achieve that familiar delicious pickled flavor. The brine used in homemade ferments basically supports the growth of favorable strains of lactic acid bacteria and creates a fermented food with a tangy taste and soft texture that is similar to canned versions but still retains nutritive value along with beneficial microflora and enzymes that help to aid digestion.

Continue reading "Fermented Grape Leaves"

Health Benefits of Goji Berries

A Tonic Herb and Superfruit Variety

Goji berries are the red-orange fruits of certain Lycium species, highly revered as a major Chinese tonic herb for their blood building qualities and restorative effects on the liver, kidney and immune functions. Commonly brewed for centuries as an herbal ingredient in numerous tea preparations, they are known for their ability to replenish Yin Jing essence, the primordial energy of the body associated with the kidney-adrenal system, sexual libido and fertility. The fruit is therefore famous as a prized "longevity tonic" believed to encourage a healthy long life with prolonged use.

Continue reading "Health Benefits of Goji Berries"

Raw Peanut Butter Cookies

Using Sacha Inchi and Hemp Seeds

Here is our raw peanut butter cookie recipe, not made using the traditional "peanut butter" ingredient, but utilizing a combination of different superfood nut and seed varieties to give it that familiar peanut butter cookie flavor. These cookies are completely vegan and gluten-free, not made with flour, butter or eggs. They are also not heated, but do employ the use of a dehydrator to provide the best cookie-like texture. As you may know, we like to try to keep our desserts as raw and wholesome as possible so we get the best of both worlds, a delectable treat as well as a nutritious and energizing food.

Continue reading "Raw Peanut Butter Cookies"

Coconut Oil Benefits

An Easily Digested Saturated Fat

Coconut oil is a type of saturated fat that contains favorable fatty acids that are easily digested and nutritionally utilized as an energy burning fuel source. While coconuts have been a staple food in many tropical regions around the world for centuries, high quality extracted oils have only in the past several decades been available as an exported product. Quickly becoming the recommended top oil of choice for those looking to exclude refined vegetable oils and trans fats from the diet, coconut and its unrefined virgin oils are now considered a health enhancing fat alternative high in medium-chain fatty acids and lauric acid content.

Continue reading "Coconut Oil Benefits"

How to Make Tempeh

A Basic Recipe for Beginner's

Learning how to make tempeh yourself with a few simple supplies, ingredients and a tempeh-specific Rhizopus starter culture, is a very satisfying endeavor. It will not only reward your taste buds with the supreme flavor that freshly made tempeh provides, it is also considerably more cost effective than buying lower quality packaged varieties. Once you get down the basic process, it is a quick and very easy food to prepare at home and will be immensely superior to what is currently commercially available in most American health food stores. For this basic recipe, we use black-eyed peas as an alternative to the traditional soybean.

Continue reading "How to Make Tempeh"

Mac n' Cheese Recipe

Veggie Macaroni and Vegan Cheese

This is our healthy version of mac n' cheese, made without grain-based pastas or dairy products. If you love macaroni and cheese, but don't love the way it makes you feel, this might provide a more nourishing substitute. As a traditional comfort food favorite, macaroni & cheese originally started out as a casserole type dish that was baked in the oven. This recipe attempts to duplicate this process using a blend of raw vegan ingredients that are prepared in a dehydrator for several hours. This creates a delightfully warmed mix of cheesy flavors and provides a textural quality similar to the cheese sauce laden pasta you may be familiar with.

Continue reading "Mac n' Cheese Recipe"

Nutritive Herbal Tea Infusions

For Vitamin-Mineral Fortification

Nutritive herbs are a class of herbs that are known for their high amounts of minerals, trace minerals and certain vitamins. When these plant materials are infused in hot water, they naturally provide a nutritious broth-like liquid that is easy to digest and assimilate. These are varieties that can be utilized in a number of different ways in nutritive herbal tea formulas or as secondary ingredients blended with other roots, barks and tonic herb decoctions. Here on this page, we discuss the concept of crafting your own homemade tea infusions using the different herbs we list below to gently nourish, remineralize and nutritionally hydrate the body.

Continue reading "Nutritive Herbal Tea Infusions"

Homemade Seaweed Salad Recipe

Using Different Sea Vegetables

This is our homemade seaweed salad recipe that utilizes some of the common dried seaweeds available in most U.S. health food stores or can be ordered from online suppliers. While some of these are not your typical varieties used in Japanese seaweed salads, they are some of the most nutritious of the sea vegetable types. We also prefer using seaweeds that are tested, organically grown or sourced from more pristine marine environments located primarily in the Northern Hemisphere. When you make your own homemade salad, you get the opportunity to choose from some of these higher quality selections.

Continue reading "Homemade Seaweed Salad Recipe"

Basic Homemade Kombucha Recipe

Plus, How to Grow a Scoby

This kombucha recipe we share below is one of the most basic ways to create kombucha. It is a particularly great recipe to start with for those of you new to making this fermented drink at home. While we don't necessarily promote the regular use of caffeinated black teas and refined cane sugar, these two ingredients always seem to produce a foolproof ferment, forming a perfectly soured beverage and gelatinous scoby layer. When properly cultured, kombucha only contains small amounts of both caffeine and sugar, usually comprising about half the level of caffeine as the tea it was made with.

Continue reading "Basic Homemade Kombucha Recipe"

Acai Berry, Top Superfruit from the Amazon

Powders and Pulp Concentrates

Acai berry is probably one of the most well-known of the superfruit varieties. Recently introduced to the western world for its high concentration of immune boosting antioxidants, it is another top superfood option to complement a healthy diet. Although utilized as a food source for centuries by native Amazonian peoples, acai pulp was originally introduced to Rio de Janeiro in the 70's and 80's where it became a popular ingredient in energizing drinks and the famous acai bowl ("açaí na tigela"), a type of cold soup often combined with sweetener and milk.

Continue reading "Acai Berry, Top Superfruit from the Amazon"

Cinnamon Roll Recipe

A Raw Vegan Alternative to Baked Rolls

This raw cinnamon roll recipe meets all the requirements of a delicious cinnamon roll, but without the refined flours and baked ingredients of your average sticky bun. Instead, we use the perfect combination of nut and seed flours along with natural fruit-based sweeteners and, of course, freshly ground Ceylon cinnamon sticks. While this is a raw no-bake recipe, it does require the use of a dehydrator to produce just the perfect consistency. Basically when you make a dough combining ground chia or flax with other nuts and dehydrate it, you get a texture similar to that of a pastry.

Continue reading "Cinnamon Roll Recipe"

Stuffed Grape Leaves Recipe

Using Fermented Wild Grape Leaf

This is our stuffed grape leaves recipe made with homemade lacto-fermented grape leaves rather than pickled preserved varieties. Also referred to as dolmas or dolmades, this one is a Greek variation using some of the common ingredients utilized in Mediterranean-style fillings. If you've never had dolmas you're in for a real treat. They are essentially handy pre-made rolls stuffed with tangy and savory flavors that can be stored in the fridge for several days until you're ready to eat them.

Continue reading "Stuffed Grape Leaves Recipe"

Benefits of Hemp Seeds

Source of Protein and Omega-3 Fatty Acids

While the hemp plant itself has been grown and used extensively in all parts of the world for thousands of years, large scale use of hemp seeds has really only occurred in the last few decades. This is mostly due to the fact that the tiny seeds need to be mechanically hulled in order to make them edible and pleasant to eat. They are now frequently sold by the pound as a commercial seed variety, promoted by many health enthusiasts as the latest top superfood. This is because the shelled seeds are a highly nutritious food containing more quality plant-based proteins and polyunsaturated fats than most other legumes, nuts and seeds.

Continue reading "Benefits of Hemp Seeds"

Making Homemade Miso Paste

Decanting an American-Style Red Miso

This is our page on decanting homemade miso for those of you preparing to make your first batch of miso and are interested in the entire process from start to finish. Here we will give a little more detail about this final phase of miso making... the exciting part! The techniques we share come from our own American-style versions adapted from classes taken and books we've read on the subject, not from direct experience using traditional Japanese methods, which are highly advanced and perfected over many generations.

Continue reading "Making Homemade Miso Paste"

Blackberry Acai Cashew Cheesecake Recipe

Using Raw Vegan Ingredients

This is our raw cheesecake recipe that is similar to the thick rich taste of traditional cheesecake but without the cheese, eggs or white sugar. It also doesn't require baking, just a blending and processing of the filling and crust layers. Most raw vegan cheesecake recipes that we know of often use cashews as one of the main ingredients because they create the perfect taste and cheesecake-like texture. We also like to use hemp seeds for their omega-3 oil content, as well as creaminess and cheesy flavor.

Continue reading "Blackberry Acai Cashew Cheesecake Recipe"

What is Watercress Good For?

How to Identify and Harvest Wild Varieties

Watercress is an aquatic leafy green vegetable that grows wild in shallow waterways, ponds, streams and natural springs. It is acknowledged as one of the oldest of the wild edible green species consumed by humans and, although once native to Europe and Asia, has now naturalized to many parts of the world conducive to its growth. Used as a common leafy green in the UK for centuries, it is also famed to have been one of the favorite wild medicinals used by Hippocrates, deemed "father of modern medicine."

Continue reading "What is Watercress Good For?"

More About Agave Sweetener

Its Controversial Use as a Healthy Sweetener

Agave sweetener is a fairly recent sugar alternative that is predominantly produced from the Agave tequiliana species also used to make the popular distilled alcoholic beverage known as tequila. First introduced to the U.S. health food market in 1995 via the Natural Products Expo West trade show, it was largely promoted as a low glycemic, low calorie, natural raw sweetener. Advertised under the label "agave nectar" or "blue agave syrup", it became a popular alternative sugar used in "healthy" brands of raw chocolate, ice cream, salad dressing, ketchup and protein bars.

Continue reading "More About Agave Sweetener"

Homemade American-Style Kimchi Recipe

Using a Superfood Favorite

This homemade kimchi recipe is one that blends the classic salty, sweet and spicy flavors of traditional kimchi with one of our favorite superfoods, the goji berry. Kimchi, a well-known iconic side dish, or "banchan", of Korean cuisine, is largely created the same way you would make sauerkraut or any kind of cultured vegetable, requiring the same method of lacto-fermentation. This is a fairly simple culturing technique that basically involves, chopping your vegetables, creating a brine, packing the mix into a jar and leaving it to ferment for a number of days in a row.

Continue reading "Homemade American-Style Kimchi Recipe"

Health Benefits of Ashwagandha

Top Ayurvedic Rasayana Herb

Ashwagandha root is one of the top most highly valued tonic herbs commonly utilized in Ayurvedic herbalism. Known as "Indian ginseng" for its energizing, strength building and restorative impact, it helps to relieve physical fatigue and is particularly famous for its revitalizing effects on the male reproductive system. Traditionally consumed with other Ayurvedic herbs in herbal formulations geared to specific constitutions or body types, ashwagandha is found in many blends for addressing adrenal exhaustion, insomnia, hormonal imbalance, anxiety and debilitating weakness.

Continue reading "Health Benefits of Ashwagandha"

Harvesting Palm Tree Fruit

From the Wild Desert Fan Palm

Palm tree fruit comes from fan palm species indigenous to the Southwestern U.S. and Northern Mexico. Desert fan pan is, in fact, America's largest native palm variety and has served as a dietary mainstay and material resource for specific American Indian populations, like the Cahuilla of the inland regions of Southern California. Certain types of fan palms are immediately recognizable by their wide trunks that are usually petticoat-covered with large dried palm leaves. They also have long clustered strands of dark blue fruit that grow prolifically between the early spring and fall seasons.

Continue reading "Harvesting Palm Tree Fruit"

Onion Bread Recipe

Raw Onion Bread Using Chia Seed

This onion bread recipe is a savory substitute for sliced sandwich bread when you need a quick meal. It can also alternatively be used as a burger bun when making vegan nut burgers and imparts a sweet grilled-onion type flavor. Our first encounter with raw bread using onion was at the "Euphoria Loves Rawvolution" raw vegan restaurant in Santa Monica, California. It is delicious invention achieved by food-processing raw onions and seeds together and dehydrating them into a thin bread-like square or rounded shape.

Continue reading "Onion Bread Recipe"

Oja Balls Recipe

An Energizing Superfood Snack

An oja balls recipe is a delicious way to consume many tonic herbs and superfoods all in one convenient rolled up package. Also referred to as "zoom balls" or "energy balls", they are an herbal, nut-based, energy uplifting treat originally inspired by herbalist Rosemary Gladstar. They only take a few minutes to prepare and can be a perfect food to have on hand in the fridge or freezer when you get a sweet craving or are tempted to reach for something less than healthy.

Continue reading "Oja Balls Recipe"

Raw Cultured Vegetables

Fermented Probiotic-Rich Food Source

Raw cultured vegetables are one of the oldest forms of food preservation utilized by many ethnicities around the world throughout human history. The term is generally synonymous with any chopped, grated or shredded vegetable that has gone through a natural fermentation process. Kimchi, sauerkraut or other pickled vegetables and fruits are all condiments that are included in this broad category of raw ferments. The types we are exclusively referring to are those made without heat or chemical preservatives and contain innately occurring friendly bacteria, like Lactobacillus, or other members of the lactic acid group (LAB).

Continue reading "Raw Cultured Vegetables"

Green Juice Blast Recipe

"Spice Up Your Day" Juice Blend

This is our green juice blast recipe, a slightly altered version of the famous "lemon ginger blast", invented and made popular by holistic health educator and juicing guru Lou Corona. It is a juicing recipe for, as the name implies, "blasting" through any congestion or mucus build-up. It is one of the top recommended juices to consume when fighting off a cold or the flu, offering an immediate influx of nutrients delivered by some really powerful spicy liquids.

Continue reading "Green Juice Blast Recipe"

Nori Seaweed Nutrition

An Ocean Fortified Dietary Supplement

Nori is the Japanese name for a type of seaweed from the genus Porphyra that grows wild, like other sea vegetables, off of rocks along shallow coastal shorelines, mainly in the Pacific Ocean as well as the North Atlantic and Irish Sea. Nori is considered one of the most domesticated of the Asian seaweed varieties. Extensively cultivated for centuries by the Japanese using traditional methods, most seaweed today is now ocean farmed on a much larger scale. The marine algae is still a common everyday Japanese food incorporated into various dishes, but is most predominantly used to roll rice and other ingredients in the popular Japanese cuisine known as sushi.

Continue reading "Nori Seaweed Nutrition"

A Wild Rice Recipe Using Authentic Varieties

A Gluten-Free Whole Grain

A savory homemade wild rice recipe provides a warm and hardy cooked meal in the cold months of winter. Whether relished by itself or mixed with other types of rice or gluten-free varieties, like quinoa or millet, it can be a robust and hardy as well as flavorful grain alternative. Wild rice has a chewy fibrous texture compared to other rice variations. Being higher in protein content and lower in fat and starch, the grains are loose and not as sticky as white or brown rice.

Continue reading "A Wild Rice Recipe Using Authentic Varieties"

How to Make Nori Nachos

A Raw Vegan Dehydrated Seaweed Chip

This is our raw nori nachos recipe using untoasted nori sheets instead of corn tortilla chips. In recent years the raw food restaurant Chocolatree, based in Sedona, Arizona, has been producing and selling these packaged snacks with huge success. Well, we decided to try to make our own homemade-style and these are the results after a number of test trials. Some liken them to the raw vegan recipe version of the commercial tortilla chip "Doritos", often using the term "Noritos" to make the comparison. They are, in our opinion,... much, much better!

Continue reading "How to Make Nori Nachos"

Fire Cider Recipe

Potent Immune Boosting Circulatory Aid

This fire cider recipe was first popularized by herbalist Rosemary Gladstar, who has taught a version of it at the California School of Herbal Studies since the 1980's. We first started making our own homemade blend in the late 1990's and have been personalizing it over time ever since. What is fire cider exactly? Really, it can be considered a type of tincture that employs the use of apple cider vinegar as a primary menstruum rather than the alcohol typically used.

Continue reading "Fire Cider Recipe"

The Benefits of Juice Fasting

Using Fresh Pressed Fruits and Vegetables

Juice fasting is a cleansing technique largely popularized in the mid 1930's by Dr. Norman Walker, one of the first pioneers in the arena of vegetable juicing, author of the book entitled "Fresh Vegetable and Fruit Juices" and inventor of the Norwalk Juicer. Presently becoming an accepted modern-day cleansing and detoxification technique, juice fasting basically involves the abstinence from eating solid foods for a number of days in a row, adhering to a diet of freshly pressed fruit and vegetable juice.

Continue reading "The Benefits of Juice Fasting"

Alfalfa Sprouts, Best Quality for Highest Health Benefits

How to Grow Your Own

Alfalfa sprouts are one of the original sprout varieties largely popularized in 1970's with the Western health food movement. Since this time they have been the world's most familiar type of sprout to consume on sandwiches, wraps, salads and incorporated into healthy restaurant menus. Being very easy to grow and mass produce, they are one of the few sprouts found in common everyday grocery stores. Typically grown vertically and sold in small square containers or larger flats, they are a living enzyme-rich food that can be easily incorporated into the diet or interchanged periodically with other sprout favorites.

Continue reading "Alfalfa Sprouts, Best Quality for Highest Health Benefits"

Irish Moss Gel Recipe

A Natural Form of Carrageenan

Irish moss gel is a popular ingredient used these days among vegan chefs when making a wide variety of foods, drinks and desserts. As an emulsifier it can literally transform the textural qualities of certain foods, helping to bind fats and liquid water-based constituents. Made from natural whole unprocessed seaweed, the gel is an excellent way to increase nutrition yet reduce the amount of calories in desserts like puddings, ice creams as well as raw cheesecakes and pies. It is also helpful when trying to cut back on higher proportions of nuts and seeds incorporated into many raw recipes and can likewise be used as a substitute for oils, fats and dairy in dressings and sauces.

Continue reading "Irish Moss Gel Recipe"