Superfoods Blog

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

Schizandra Berry Tea and Extracts

Beauty Herb and Sexual Tonic

Schizandra berry tea a is a delicious and fruity liquid made with one of the top major Chinese herbs, schizandra berries. Also spelled "schisandra", the fruit has been highly valued since the beginning of Chinese herbalism for its full spectrum of tonifying properties, often prized alongside ginseng, goji and reishi mushroom. Unlike other berries, schizandra is not a fruit you would commonly consume by the handful, but is rather prepared as an energizing and restorative tonic tea or taken in extract form.

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Black Bean Miso Paste Recipe

A Homemade Soy-Free Alternative

This black bean miso paste recipe is an American-style miso or "modern miso", a non-traditional version utilizing black beans as opposed to the customary soybean selection. It is made the same way you would make Asian varieties; you simply substitute black beans instead of soy. This can not only be a preferred option for those trying to avoid soy products, it also tastes absolutely delicious using this legume option. When making a homemade miso paste, is important to know going in that there is a good amount of waiting required.

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Mung Bean Sprouts

A Raw or Cooked Plant-Based Protein

Mung bean sprouts come from the green mung bean variety commonly used in Indian cuisine when making curries and dals. While most cooked recipes utilize hulled yellow mung beans or split mung beans, for sprouting purposes the whole unhulled green legume is the only type that will actually sprout. This is because the seed is still viable and contains living energy necessary for the sprouting process. In recent decades, consuming these raw sprouts has become an increasingly popular way to eat them, usually served in small amounts atop meals or salads.

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Quinoa Salad Recipe

A Mediterranean Version

This quinoa salad recipe is a personal favorite utilizing one of our top cooked grains of choice, quinoa. Pronounced "keen-wah", this South American staple makes an especially nice salad ingredient when cooked, cooled and added to chopped, diced and thinly sliced raw vegetables and a marinade using fresh herbs. Very similar to the popular "quinoa tabbouleh", but with a Mediterranean twist, a quinoa recipe like this one is a great choice for a light and refreshing main meal or can likewise be served as a side dish to other protein sources.

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Agaricus Blazei Mushroom

Benefits of Immune Supporting Beta-Glucans

Agaricus blazei is an edible medicinal mushroom species that grows wild in various habitats that are conductive to its growth cycle. It is also widely cultivated and used for culinary purposes, sold dried or prepared as a dietary supplement. The mushroom comes from the genus Agaricus and is related to the common white button mushroom cultivar, Agaricus bisporus. This particular "blazei" selection is well-researched and known for its high amount of polysaccharide content, specifically the class of beta-glucans.

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About Wild Grape Leaves

How to Harvest and Prepare Them

Wild grape leaves are an edible, leafy green species that grow prolifically throughout the world in a variety of different climate zones. Wild grapevines produce very large leaves the size of one's hand and are a rewarding species to harvest as you can collect a big bagful in under a few minutes. Wild leaves are frequently utilized as a type of wrap to hold an assortment of food fillings, often referred to as "stuffed grape leaves" in many Mediterranean and Middle Eastern cultural dishes.

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Best Charcoal Lemonade Recipe

Using Aloe Vera Gel and Chia Seeds

This is our charcoal lemonade recipe, a now trendy health food drink concoction commonly made from water, lemon juice, a sweetener and, of course, activated charcoal powder. If you're used to the idea of consuming green juice or green smoothies for breakfast, charcoal lemonade is also another alternative option to consider. It is especially helpful for detoxification regimens as it helps to promote the cleansing of toxins in the gastrointestinal tract.

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Cistanche Stem

A Potent Kidney Yang Tonic and Aphrodisiac

Cistanche stem is the stalk of several species of desert plants that grow wild in dry arid regions of Asia and the Middle East and is commonly cultivated in northwest China and Mongolia for commercial use. Classified as a major Chinese tonic herb, it has been used for centuries in traditional formulations to help restore and support kidney Yang and tonify Jing, one of the three treasures associated with our deepest stored energy reserve. It is known throughout Asia as a top male tonic for its ability to increase sexual virility and libido as well as improve the fertility rate in both men and women.

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Triphala Powder

An Ayurvedic Formula for Healthy Bowels

Triphala powder is a specific Ayurvedic formulation composed of three dried fruits: amalaki, haritaki and bibhitaki. It is one of India's most valued and commonly utilized household herbs. Used on a daily basis as a digestive tonic and for improved bowel regularity, it is believed to eliminate the root cause of many diseases that often begin from stagnant conditions and gastrointestinal imbalance.

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Vegan Watercress Soup Recipes

Using Wild Watercress

These are two of our favorite vegan watercress soup recipes. One is cooked and one is made from raw ingredients. We typically find that in the cold months we enjoy a warm soup and in the summer a raw vegan recipe version is more appropriate. Watercress soup is a well-known European soup usually prepared with the freshest watercress that is available. Traditionally, it is made from wild harvested varieties which can be found in many temperate climate zones around the world.

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Gynostemma Tea Benefits

An Energizing Herbal Adaptogen

Gynostemma, also called jiaogulan, is a green leafy herb that became famous as a legendary infused "immortality tea" among certain isolated highland village populations of southern China. This is a location where the plant naturally grows wild and where people were reported to live healthy long lives from daily consumption. Because of its remote use, it has only just recently been introduced into the Chinese herbal system and is now a popular hot tea to drink throughout Asia for its energizing and anti-fatigue effects, often used as a replacement for coffee and caffeinated teas.

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Basic Raw Chocolate Recipe

Plus Two Superfood Varieties

Our basic raw chocolate recipe is created using only five simple ingredients and produces a creamy smooth chocolate bar that nicely embodies the deep rich flavors of pure raw cacao. In addition to this simple dark chocolate bar, we also include two other recipes incorporating different sweeteners, superfoods and types of cacao, utilizing either paste, powder or freshly ground cacao beans. These recipes are what most people refer to "freezer chocolate", which is a quick and easy way to make homemade chocolate bars without having to temper the cacao ingredient.

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Lucuma Fruit Powder

Benefits as an Alternative Sweetener

Lucuma powder is a natural whole fruit-based sweetener from South America and is indigenous to the Andes regions of Peru, Chile and Ecuador. Although used extensively in these cultures for centuries, lucuma has only recently in the last few decades become available to other parts of the world, mainly as an alternative sugar substitute. Sold as a powder made from the dried, subtropical, starchy yellow-orange fruit, it is known to offer a sweet taste but without a concentrated amount of sugar content.

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Ashwagandha Milk Recipe

Best Beverage for a Good Night's Sleep

This ashwagandha milk recipe is one of our favorite herbal combinations that provides both a satisfying warm evening drink as well as a grounding nervine tonic. In Ayurvedic Indian tradition, ashwagandha powder is therapeutically added to heated milk and honey and sipped as a sleep inducing beverage. Consumed a few hours before bedtime, it can replenish the nervous system, settle the mind and promote deep rest.

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Health Benefits of Cinnamon

Difference Between Ceylon and Cassia

Cinnamon is a spice derived from the inner bark of several species of cinnamon trees. The two most common varieties are Ceylon and cassia. While they offer different chemical constituents, both types are considered a valuable herbal substance known for their unique flavor, warming qualities and uplifting fragrance. The delicious taste of cinnamon has made it a popular culinary spice used among many cultures worldwide, however it is also prized for its tonic-like effects and subtle yet powerful qualities as a natural energy and circulatory stimulant.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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."

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