Better Raw

Raw Food Red Velvet Cake and Caramel Cream Icing

2012-02-06T16:59:00.000Z

Valentines day is next week! You know what that means...
My Valentine gets a brand new beautiful cake and you get a brand new beautiful recipe.
Everybody wins!

Last year, when I posted the recipe for Raw Food Chocolate Cupcakes with Red Frosting and Chocolate shaped hearts, it quickly became one of the most popular posts in the entire history of my blog and remained in that category ever since. I recently noticed a massive amount of traffic coming to my website via Pinterest and to my surprise and delight I then discovered, it was all thanks these exact luxury looking raw food creations of love!

I always put a little extra time and effort into a special Valentine's Day treat for Elliot and this year was no exception! I've dreamed about creating Red Velvet Cupcakes for so long now, trying to make up formulas in my mind about how to substitute ALL the not-so-good for you ingredients in a traditional recipe for the best-ever-in-the-whole-world ingredients, without fake colourings, processed or animal products, but still tasting divine...

Well I could spend all day selling to you the scrumptiousness of how the cake turned out or quote all the amazing things Elliot said about it, but you really MUST try this for yourself!

PS If you are more into a live class and would love to see how I make it step by step, as well as learn how I make swirly marble tarts, cheesecakes and brownies, there are still a couple of spots left for the brand new Raw Food Sweet Sensations workshop, come and join me!

RAW FOOD RED VELVET AND CARAMEL ICING CAKE

For the essentials
7 inch (18cm) adjustable cake tin
blender
food processor

For the red cake

3 cups almond meal (left from making milk out of 4-5 cups soaked almonds)*

1/2 cup beetroot juice (from about 2 beets)**

8 medjool dates, pitted

4 Tbsp lemon juice

3 Tbsp cacao powder

pinch salt

For the icing

2 cups cashews, soaked overnight

3/4 cup coconut butter, gently melted

1/2 cup lukuma powder

1/3 cup agave

2 Tbsp lemon juice

1 vanilla pod

For the optional decorations

goji berries

mulberries

*The prepared almond milk will keep for up to 5 days in the fridge and actually is an amazing compliment to this cake. Otherwise make superfood shakes or freeze in ice cube trays to use in smoothies later

**If you don't have a juicer, use the blender, like I've done here. Blend up the beetroot and strain the juice through a nut bag/ cheese cloth

-Process all the red cake ingredients in a food processor with an S blade

-For the icing, firstly scrape out the seeds from a whole vanilla pod. To do so, slice the pod in half lengthwise, then use a teaspoon to literally scrape all the seeds out until the inside of the pod is dry

-Blend all the soaked cashews with melted coconut butter, agave and lemon juice until smooth, then add the seeds of the vanilla pod and lukuma powder, blend until combined

-If your icing mixture happens to be really runny, add more lukuma. If too think, add more melted coconut butter. If it is too warm/hot, transfer to the fridge for a few minutes to cool down before icing the cake

-Now for the tricky/fun part: divide the red cake mixture into three equal parts, take one part and distribute it along the bottom of the cake tin, firmly pressing it down with your hand or a soft spatula. The trick here is not to spread a layer of icing and then add another layer of cake, as it will all turn into one big splurgy mess when you try and make a firm smooth layer of the cake again... so...

-Open up the cake tin and with a help of a knife or spatula, carefully remover the layer of cake and transfer to a clean serving plate, spread a layer of icing on top. Repeat this process of creating the red cake layer two more times, each time carefully removing it out of the cake tin, placing on top of the frosting layer and icing it again

-When all three layers of red cake and icing are structured into a cake, use the remainder of the frosting to cover the sides of your cake, until the red colour is no longer peaking through

-Decorate with berries / dried fruit of your choice

-Place in the fridge for a minimum of 4 hours to set, then slice with a sharp knife, wiping it clean with a paper towel after each slicing

Happy day of love!!!

How to eat and stay raw in winter

2012-02-05T16:11:00.000Z

It's cold, so so cold, the last thing you want to do is open the fridge where you keep your veges in fear of making the room that fraction cooler and the oven is already on, not to bake (ok maybe to bake, or to grill, roast, toast, heat, burn, anything), but to keep it wide open so you can stand next to it with a mug of hot chocolate and begin to warm up.

This is the exact story I've already heard from two of my coaching clients this winter, pretty much to the tee. The two biggest struggles during the year of an aspiring raw foodist is Christmas day in the raw, followed by the rest of winter.

I totally get it too, I've come back to London from a month in Ecuador, eating soft, creamy, juicy, sweet mangoes and papayas right off the tree or for 50cents a piece, just to find myself on a mission to relive the tropical joy and after exchanging £4 for a pack of two mangoes (that's a special deal), the next thing I'm having to do is bin them both, as not only were they rock hard, but completely spotty and brown on the inside without any flavour at all. Poor me.

What went wrong there then? Firstly, I pretty much asked for it, looking for produce that is not locally grown and secondly I definitely asked for it, looking for produce that is out of season!

There is a very good resource I often refer to for finding out what is IN season, what is at it's very best and why it is so important to eat seasonally. Check it out http://www.eattheseasons.co.uk/

So even just looking at the list, already the options don't seem so limited after all, but the next challenge is how to keep yourself warm??... Start with putting on more clothes, I find that always helps :)

Since, it's actually important to eat warming and comforting foods when it's cold, I wanted to show you how you can still eat healthy, immunising, raw food and achieve just that! In this little video I explain exactly how I manage it (and manage to not ever get sick- touch wood) in winter...

TOP THREE TIPS ON EATING AND STAYING RAW IN WINTER

http://youtu.be/p2Quc8-BKqc

Elliot and I filmed it on our latest skiing trip to Sestriere, which is part of the stunning Milky Way (Via Lattea) near Turin, Italy. Here are a few of the pics we managed to get during an hour of sun we saw after three days of heavy snow and poor visibility...

Energy balls, chia crackers and snacks packed for the trip

waking up to this every morning

Elliot on snowboard, me skiing

Chugs, Tim, Reece, Chris, Elliot, me, Ben, Nick

Going off piste

Looking for the next thrill. Chris, Tim, Reece

In powder. Ben and Elliot

Is that blue sky? Very excited me

Reece, me, Si

back of our Ski Jumping Hotel, Paralympics 2006

all our tracks

stunning views

just because

Tim, Nick, me

Already looking forward to next time!

VITAMIX Total Nutrition Centre Promotion Code

2012-02-01T20:08:00.000Z

FREE Shipping in UK and Ireland, save £20/€25

Use Vitamix promo code 20-01-000135

Hey there gorgeous people,

You do know how much I love my Vitamix Total Nutrition Centre (a.k.a. the greatest two horse powered, magic making, happiness producing, dream of a super charge blender, ever made), right?

It's probably a little over dramatic, but I seriously don't know where I'd be without this stunning machine. All the smoothies, soups, cheesecakes, pastes, sauces, cupcakes, syrups, nut milks, shakes, ice creams, spreads, frostings and happiness, that I've been able to create for myself and thousands of people over the last few years, have all been thanks to my Vitamix! If you've seen this bad boy in action at a show/event, the chances are you were instantly sold on it and already own one!

And now I am absolutely over the moon to have teamed up with this amazing company to get all my UK and Ireland readers (International soon too, I promise!) the opportunity to save on Standard Shipping when you place an order. I that the best news or is that the best news?

!!! HEADS UP !!! Prices of all Vitamix machines in shops and online are going up by 5-10% on 6th February 2012! If you've been fantasising about your very own Vitamix for some time, now you literally have just days to make a decision.

Here are some of my Vitamix creations...

What Vitamix say...

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Write down this special code now. 20-01-000135 to receive FREE Standard Shipping.

Last chance to get a Vitamix at 2010 prices:

Price increase from 6th February will look very different:

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Monday – Friday: 13:00 - 03:00 GMT

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Improve your health dramatically in 2012

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Smoothies vs Juices. What is the difference?

2012-01-26T21:36:00.000Z

'What is the difference between smoothies and juices? They all look the same to me.'

Of all the questions I often get from a raw newbie, this one has to be themost common. Closely followed by ‘do I start with buying a juicer or ablender?’ or ‘which is the best for my health?’ or ‘which is more filling, moresoothing, more energising, most tasty, takes least time to clean…’ etc, etc. Soas you can see all of these questions belong in the same box and today I'm hoping to crack it open of you.

Firstly though, if you didn’t know the difference and felt sillyasking, please don’t feel silly. I wish more people asked! I often meet withclients at a juice bar in Kensington’s Whole Foods Market and my word does this place make me wish more people would ask!

That particular juice bar tends to chew through staff A LOT and I findmyself ‘educating’ [breathe Tanya, breeeeeathe] someone new each time on whatmachine to use when I order a juice, having to point to the juicer on theirbench and steer them away from the blender they were about to load. Each time they look completely shocked to discover the two are not the same thing. It clearly stateson their menu board that they offer both juices and smoothies, they have allthe equipment, but when you are not told what the difference is, the chancesare you’ll stick to what’s most common.

A Popular choice.

So, the most common is the blender. This machine consists of just a jugand a motor stand, is easy to use, easy to rinse, quick to put away and takesthe least amount of time and effort. The juicer is a little more complex with various parts to it, so requires a little more time for assembly andcleaning.

Preparation and outcome.

A blender/ smoothie maker requires whole fruit and vegetables to gointo the jug for whizzing up. The outcome is a smooth, creamy, thick andfilling shake, equivalent to a meal. The juicer involves a liquid extractor andseparates both the juice and the pulp into different compartments, so theoutcome is a thin and liquidy drink, nutrient packed and more hydrating thanfilling. This is a smoothie. This is a juice.

The fibre.

Since blending requires whole food, you are going to consume all of thefibre from whatever you are putting into your shake, while juicing takes thispulp/fibre away and you are left with just the liquid component. Fibre isimportant for elimination and if you’ve been consuming a ‘standard’ diet (don’teven get me started on SAD- 'Standard American/British Diet'), then you are likely to be in need of this fibre tohelp you move things along. ‘Regular’ is goingafter every meal, not once every couple of days, but the unfortunate fact is thatpretty much all of what the majority of population consumes contains little tono fibre at all.

Nutrition density.

Let’s look at how much produce you’d require to get a pint of greensmoothie versus a pint of green juice. [Pint is 1/2 Litre]. For the smoothie- you’d be looking at say1 whole pear, 1 celery sprig, 2 kiwi fruits and a handful of spinach toppedwith pure water. If you were to take those ingredients (less the water) andextract the juice out of them, you’d be left with just over half a pint glassof juice, so naturally you’d be looking at adding more of the spinach, maybeanother celery sprig, a cucumber, and already you have loaded the glass with almosttwice the amount of nutrition.

Nutrition absorption.

The amount of nutrients in your drink is one thing, but whether you canproperly assimilate and make the most out of them is another. If you’ve neverdone a detox, done one a long time ago or consume heavy or processedfood on a regular basis, chances are your gut lining is going to be prettypolluted, would have a thick wall of toxins to get through andwould require the fibre to clean it out before you can properly begin toabsorb the goodness from your food. So smoothies may just be the answer foryou. Once the system has been purified, you will not only get the best out ofyour food, you can consume juices and rest assured that they will travel to yourbloodstream quickly and efficiently converting into all the energy you can handle!

The decision.

So the difficult (or perhaps easy) part is deciding which is for you.In my case, I love both and go by the mood, etc. I do tend to make moresmoothies when I’m home as they fill me up and are quick to make. You’ll haveto have a good think about which is right for you and your health based on the above, especially when youmust decide on what investment to make first.

There’s also a HUGE difference between the machines. I explain furtherwhat two kinds of juicers are out there and how many more nutrients oneexcretes from the veg than the other, as well as how one can damage masses ofnutrition, in my DVD Raw Food 101.

As for the blenders out there, the cheapo ones just swirl the producearound without releasing any of the nutrients to be available for assimilation,while the high powered blenders will break through the cellulose (wood likesubstance) which hold the precious chlorophyll and vitamins and make themavailable for us to digest.

You may probably know I am a massive fan of the Vitamix! I can’t evenimagine a life without it- the smoothies, the nut shakes, the soups, the icecreams, salad dressings, sauces, pastes, cheesecakes, etc etc. So if I had to make a choicefor you, I won’t even think twice on my answer. I know it’s pretty priceythough, but once you use it for the very first time, you’ll already know everypenny has been worth it. Aaaand if it helps you at all, I even have a discountcode for when you call the UK/Ireland branch to get free standard shipping. The shipping alone cost me something silly like £45 when I bought my Vitamix years ago.

Let me know if you are up for the promo code in the comments below and I’llpass it on.

For now, here's another smoothie recipe for you to enjoy...

THE GREEN DRAGON SMOOTHIE

(Yields 1 litre/ 2 pint glasses)

1 pear

1 banana

3 kiwi fruits

3 handfuls spinach

1 tsp chlorella powder

1 tsp barley grass powder

1-2 cup/s pure water

Blend and serve

Raw Food Sweet Sensations- a brand new desserts workshop

2012-01-22T15:43:00.000Z

RAW FOOD SWEET SENSATIONS

London

Combining my two greatest loves of all time- sweets and teaching, I have formed a brand new and exciting workshop to knock your socks off!

‘Raw Food Sweet Sensations’ is a desserts making class, where you will learn:

-what sweeteners are available in a raw food diet

-what ingredients to use as alternatives to traditional baking

-how to produce natural colourings
-tips and techniques used in creating, icing and decorating

-how to incorporate desserts into the healthiest lifestyle ever

-simple rules for purely irresistible presentation

-Tanya’s secrets on creating bespoke recipes at home without a recipe sheet

The scrumptious eye and tummy candy recipes you’ll learn are:

-red velvet cupcakes

-vanilla bean frosting

-carob and caramel brownies

-easy strawberry sauce

-dense and delicious chocolate mousse

-refreshing peppermint ice cream

-white chocolate and orange cream berry cheesecake from Tanya’s Festive eBook

-swirly marble tart

Come only if you are ready to experience what pure, whole, natural, energizing, and mood elevating food is all about. It will be a feast for your taste buds for sure and all of course completely raw, free from wheat, gluten, soy and dairy.

"Tanya's desserts are simply to die for. Nope, wrong word! To live for, to thrive for, to love for, to 'every moment of a good day' for, to 'impossible to find a word' for ! This young lady knows how to impress and thanks to her, now so do I." - B. Mason

"Fabulous people, fabulous food, fabulous teacher, I feel fabulous. I would love to bring my entire family next time, just a fabulous way to spend a weekend" -Shirley J.

Where: Chelsea, SW3 (address provided upon booking)

When: Sunday 26th February 11AM-2PM

Fee: £65each or £120 for two, includes all ingredients, desserts feast and take away materials.

Treat yourself to this delicious, educational and inspirational day, or get an amazing gift experience for that special someone

To book now or check out what other workshops are coming up click here >>

Raw Food Pesto Pasta for happy detoxing...

2012-01-11T21:41:00.002Z

First come Christmas festivities, then New Year's Eve celebrations, now what? We are well and truly into January, and if you are like many people I know- you are either on a Detox right now or are planning one for ASAP.

Swimming and jumping at Zamora falls, Ecuador with Alissa and Elliot

I keep getting asked whether there's any point for myself to do a detox when I eat so well all the time and whether I allowed myself to be naughty during the holidays. Well, I'll put your curious fairies to rest...

No, I did not have any turkey, I don't eat meat.
Yes, I've just been on a vacation with my family (photos here) and ate aeroplane food.
No, I don't consider it slipping up at Christmas when you eat Nutella that one time a year ("my guilt is more toxic than my food").
Yes, I prefer to eat raw and do the majority of the time.
No, I didn't start off loving it straight away and it took a good amount of time to detoxify the system, change my cravings, and discover a new appreciating for what real food is.
Yes, I believe Detox if for everyone, no matter what your diet is. A body needs a 'shake me up' and 'flush me out'.
No, I am not too cool to follow my own Detox program, in fact I am having this very recipe (below) for dinner tonight as I type this sentence!

in Vilcabamba with sister Alissa, mum Elena and dad Vladimir

Taken right out of the Luxury Section of 'Purified', this is the DAY FOUR Dinner Recipe...
[Purified is a 7 Day Detox Program which contains two menu plans- one for a Budget Detoxer and one for a Luxury Detoxer]

DAY FOUR DINNER FROM PURIFIED- PESTO PASTA

Zucchini (courgette) used here as spaghetti will surprise some of you, when you taste how satisfying it is eaten raw and not too different in taste to the actual processed wheat pasta variety, since it doesn’t have a strong taste. But it really is an amazing vegetable with anti-cancerous properties and high water content, making it an ideal detoxifier. The flaxseed oil is the richest source of Omega 3 fatty acids, that are vital for preventing many degenerative conditions, such as heart disease, but it also plays a big role in strengthening immunity. The addition of lime in this meal is not only for taste, but to improve metabolism and speed up the detox effect.

For the Pesto
1 Cup Basil, packed tightly
½ Cup Sundried tomatoes, soaked 1-4 hours
½ Cup Pine nuts
½ Cup Macadamia nuts
2 Garlic Cloves, minced
1 Lime, juiced
2 Tbsp Flaxseed Oil

For the Pasta
1 Large Zucchini/ courgette

For the side
1 Cup Sauerkraut
1 Cup Spinach, packed

-Process all the Pesto ingredients in a food processor (Tip: stop to scrape down the sides of bowl often to make sure there are always ingredients covering the blade)
-Dice thinly or grate the zucchini, to make them as long as possible and resemble noodles (Tip: use a spiralizer if you have one)
-Assemble the spinach leaves first, then sauerkraut, then pasta and pesto on top

Do you like this recipe? How would you LOVE another 45? My downloadable eBook 'Purified- Your Complete 7 Days Detox Program' contains two menu plans- one for the Budget Detoxer and one for the Luxury Detoxer, a complete shopping list for each, a recipe for every meal (even snacks) and a little information (just as above) about the benefits in every meal you'll enjoy.

New Year's Resolutions and setting your goals for success

2012-01-11T20:09:00.000Z

Does this sound like you?- You've been waiting and waiting for this magical year 2012, you've made huge plans, you couldn't wait for the clock to strike midnight to leave the past behind and you started off this year with so much excitement, such good intentions, resolutions and enthusiasm.

Does this also sound like you?- This is the week (in particular 9th January) is when eight out of ten people kick their plans and resolutions right out the door.

Possibly, possibly not. As the matter of fact- raw foodists, statistically don't tend to fall into that category, as already they've managed to successfully reach a totally new level by changing their diet and along with it, their lifestyle. And unless you are in 'I am at my last straw and have no choice' bucket, that my friends is not an easy task.

OK say, you are in the majority of the crowd who have given up on wiping the slate clean and starting all over. I can't say I blame you, life just takes over, right? Old habits are too hard to kick, no?

And we are back to - possibly, possibly not.

According to allabouthealth.org, six out of ten people admit to making the same resolutions for an average of four years. That a pretty icky fact- I mean haven't we learned? But then again there are the other four out of ten people, what about them? I like to believe that those are the guys and ladies in my coaching practice, taking the bull by the horns and then riding it to any one direction they choose, because with the right tools and strategies, there IS no room for excuses, which lead to failure.

One Goal Setting exercise in particular has shown up to be so fool-proof in my experience of working with high achievers, that I couldn't simply just keep it to myself. Does it seem fair to trade 15 minutes now to doing the exercise for the prize of your goal? I think so.

So why is this particular exercise so effective? I found that setting very specific, measurable, realistic and time based goals, knowing your big WHY, announcing publicly what you have planned, devoting much focus on the benefits and rewarding yourself along the way is the key to any successful outcome.

Print this worksheet and do it right away...

Let me guide you in answering the questions to set you up for success…

1. What is your goal?
Simply putting 'to lose weight" here won't cut it, you may as well quit right here. Not only is this goal very vague, it also contains a lot of negative connotation, that we associate with the word 'to lose'. Get specific! Make this goal measurable- how much weight exactly? Make it realistic- if you weigh 130lbs, losing 60lbs is not only ridiculous, it is horrendously unhealthy; on the other hand if you weigh 300lbs, it is very achievable and contains masses of health benefits. Make it time based- do you have an anniversary, performance, holiday, an exciting date coming up? So a really powerful 'statement' goal is going to sound something like this: "On 1st April 2012, I Joe Bloggs, am finally wearing my grey Levi's jeans, I weigh 180lbs and look and feel unbelievable". Doesn't that sound much more fun than just 'losing weight'?

2. Why is it important to achieve the goal?
Notice how I purposely make this question the very first after you state the goal. There is no way around this one, I cannot stress enough how important it is to know your big WHY. When I asked my client, a teacher at a high school, who wanted to gain more muscle why he wants to do that, his initial response was 'to look better'. I then asked why he wants to look better. He said, because when he does, it instantly makes him feel more sure of himself. I asked why he needs to be 'more sure of himself', his response was that it is when the children in his class will look up to him and respect his dietary and ethical decisions, and that when pupils look up to a teacher, they want to try harder at school, get better grades, look forward to his classes and succeed in life because of their teacher's influence. Do you see how much more likely he would be at succeeding his goal, knowing what a big part it plays in lives of others' too, rather than just 'look better'. Keep digging with this question, don't just stop at One WHY, keep asking why, why why.

3. When will you go public?
Announcing your goal to a family member, a friend or a colleague shows real commitment and you will be more likely to stick to your plan. Going public could also mean blogging about it, posting it on Facebook (even better on someone else's wall), putting it up on your vision board or even your fridge.

4. What are the benefits of achieving your goal?
Isn't this the whole point of having a goal in the first place- the benefits? Focus here on positive aspects, rather than negative. For example if you are planning a detox, rather than saying 'I would have finally completed something I've been putting off for 3 years', you should go for something more upbeat like 'I would enjoy amazing smooth and clear skin and be a real example to all of my friends". Focus on how much life would be better for you and those around you.

5. What will you do step by step?
This question may seem rather pointless at first, but I don't do anything for no reason. This is actually the one that is going to seal the deal for you. It is so so important to break up your goal into smaller more achievable blocks, because that is exactly what will keep you on track, motivated and devoted. Say you want to do a detox or a particular health kicking diet for 28 days, you may like to have 4 sub-goal categories and have each looking something like 'fit into my red dress', 'run non-stop for 45 minutes straight', 'have 2 days per week eating 100% raw'. Rewards can be anything that doesn't contradict your current plan, for example if your goal is based around decreasing the number of chocolate bars you eat, it's only common sense to NOT reward yourself with a box of chocolate, but instead make it be in line with your brand new healthier lifestyle- perhaps a new chopping board, a book, Raw Food 101 DVD (no pressure:)), or maybe a sauna or a massage.

You see, it is never too late to start over. It's all about HOW you do it. Do it properly from the beginning and you'll find you won't NEED to 'start over'. If you would like to do a 7-14 day cleanse with every recipe, tip and shopping list mapped out for you, even a choice of Budget or Luxury Detoxer plans, take a look at 'Purified- Your complete 7 Day Detox Program'

Motivational quotes of the year

2012-01-10T15:30:00.001Z

Quick question: are you a Better Raw fan on Facebook? How about Twitter? LinkedIn?

I post either some stupendously good Raw Food Tips or my favourite quotes there daily, so get following for regular inspirations!

I love this sort of stuff, it keeps me going and gets me really inspired! Hearing really good motivational quotations never gets old... so I'm devoting a whole post to some of my favourite updates over an entire year...

I just hope it's not too weird that I listed myself as the quoter once or twice, but then again so many of you did seem to 'like' those words on Facebook a fair bit.

Lots of love and inspiration flying your way,
xTanya

"Becoming healthy is a journey, not a destination"- Frank Ferendo

"The more you praise and celebrate life, the more there is in life to celebrate" -Oprah Winfrey

“Everything has perfect timing. There is no bad or wrong timing, if you are being slowed down or pulled back, it's because the timing isn't ideal. Just trust that it is always perfect.” –Tanya Alekseeva

"It is not the mountains that we conquer, but ourselves"- Sir Edmund Hillary

"There is no better way to thank God for your sight than by giving a helping hand to someone in the dark"- Helen Keller

“When you are in a state of gratitude, there is no room for negativity or fear.”

"If you eat real organic dark chocolate, you will cut your heart attack risk in half"-David Wolfe

‎"If a person is focused on illness then they are inadvertently attracting more illness to them. On the other hand, if a person focuses more on health than illness, then the law of attraction must obey and produce health."- Rhonda Byrne

"People will forget what you said, people will forget what you did, but people will never forget how you made them feel”. Maya Angelou

"Not all readers are leaders, but all leaders are readers"- Harry S. Truman

“Hell on earth is at the end of your life to stand in front of a person that you could have been”- Andy Harrington

"When something you are hoping for is not meant to happen, worry does no good. When it IS meant to happen, worry is a complete waste of your time"- Dalai Lama [Worrying is the biggest waste of our energy and health]

"If you want to waste 2 hours, go on your computer for 5 minutes"

"When you know how to listen, everybody is the guru"- Anonymous on my sister's wall in Brooklyn!!!

“Raw food desserts are the getaway drug to healthy eating” –Kevin Gianni

I walked past 2 smokers today outside an office building and overheard their conversation...
Smoker #1: "Remember the days of smoking inside? Now look around, it's just you and I"
Smoker #2: "Yep we are a deing breed, we are")
...Just brilliant!!!

"All cure starts from within out, from the head down, and in reverse order as the symptoms have appeared" -Hering's Law of Cure

"How you do something is how you do everything”

What you eat can be just as important as what you don't. What thoughts you put in your head can be just as important as what you don't. What you say can be just as important as what you don't.- Tanya Alekseeva

"It doesn't make much sense at the beginning when things don't go according to your plan. In actual fact they ALWAYS go to plan. It is the plan of the universe and it is as supposed to be. It will make all the sense later but for now just trust that the plan is perfect"- Vladimir Alekseev

‎"When health is absent, wisdom cannot reveal itself, art cannot manifest, strength cannot fight, wealth becomes useless, and intelligence cannot be applied." -Herophilus

"Love people enough to tell them the truth. And respect them enough to know that they can handle it." — Iyanla Vanzant

"When written in Chinese, the word 'crisis' is composed of two characters, one represents danger and the other represents opportunity"- John F. Kennedy

‎"The best is yet to come"- the voice of 2012

“Feliz Navidad everybody!! Remember it's not about your presents, it's about your presence...” – Tanya Alekseeva

"Nothing tastes as good as healthy feels"

"Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle. As with all matters of the heart, you’ll know when you find it. And, like any great relationship, it just gets better and better as the years roll on. So keep looking until you find it. Don’t settle"- Steve Jobs

"Never regret anything... because at the time, it was exactly what you wanted"

“Judging a person does not define who they are. It defines who you are”

"The best students get the hardest tests" - Iyanla Vanzant

"Healthy people have the ability to juggle their busy schedules and workout at the same time. People who are unhealthy generally view things as one or the other" –Kevin Gianni

“Until you make peace with the past, you will continue to bleed and stain your life. Get right down to the hurt. Right down. As beneath hurt, that's where love is.” –Tanya Alekseeva

"Cancer can only mean 2 things: Can-surrender or Can-survive" -Joseph McClendon III

‘He who has health, has hope; and he who has hope, has everything’ -Arabian proverb

"Aging is not simply decay, it's accumulation of choices and consequences" -John Leonard

"If you're only willing to do what's easy, life will be hard. But if you're willing to do what's hard, life will be easy" -T. Harv Eker

“The normal experience of the body and its aging is a conditioned response (a habit of thinking and behavior). By changing your habits of thinking and behavior, you can change the experience of your body and its aging" -Deepak Chopra, M.D.

“When was the last time you did something for the first time?”

"You are NOT what you eat, you are what you digest and assimilate"- Tony Robbins

"In dwelling, live close to the ground.
In thinking, keep to the simple.
In conflict, be fair and generous.
In governing, don't try to control.
In work, do what you enjoy.
In family life, be completely present"
-Lao-tzu

"Lots of people want to ride with you in the limo, but what you want is someone who will take the bus with you when the limo breaks down" –Oprah Winfrey

“It is never too late, you are never too sick and you are never too old to start from scratch once again" -Bikram Choudhury

"An ounce of prevention is worth a lb of cure"- David Wolfe

"Expecting life to treat you well because you are a good person is like expecting an angry bull not to charge because you are a vegetarian" -Shari R. Barr [message here from my end is ‘get rid of all your expectations’]

“Want to be rich? Nature's gold is green!”

"Eat like you plan to live for ever, live like there's no tomorrow"- Tanya Alekseeva

“It’s not easy being grateful all the time. But it’s when you feel least thankful that you are most in need of what gratitude can give you” – Oprah Winfrey

"Illness is God's way of speaking to a person"- Anastasia [Are you listening?]

"Success is not final, failure is not fatal, it is the courage to continue that counts" -Winston Churchill

"Happiness isn't a state, it's a skill. It's the skill of knowing how to take what life throws your way and make the most of it" -Gary Null

"Sometimes the most important thing in an entire day is the rest we take between two deep breaths" -Etty Hillesum

"Studies have shown that people with animals in their home are less lonely, more relaxed and less prone to heart and circulatory problems"

"Be not afraid of taking tiny steps, be afraid of standing still" - Chinese proverb

“Before you talk, listen
Before you react, think
Before you spend, earn
Before you criticise, wait
Before you pray, forgive
Before you quit, try”
-Ernest Hemingway

"When health is absent, wisdom cannot reveal itself, art cannot manifest, strength cannot fight, wealth becomes useless, and intelligence cannot be applied" -Herophilus

"What spirit is so empty & blind, that it cannot recognise the fact that the foot is more noble than the shoe & the skin more beautiful than the garment with which it is clothed?"-Michelangelo

“You bring what you think and thank about”

"Time and health are two precious assets that we don't recognize or appreciate until they have been depleted" -Denis Waitley

"If the whole world followed you, would you be pleased where you took it?" -Neale D Walsh

"It is better to light a candle, than to curse the darkness" -Satish Kumar

“Food fads come & go, but the latest dining trend is actually the oldest: eating food raw” USA today

"At the end of your life only one question remains- did I do everything I could with all I’ve been given?" – Dr John Demartini

“To find out how much you love your body...take a look in your fridge & pantry” –Tanya Alekseeva

"Laughter is inner jogging" -Norman Cousins

“The food you eat can either be the safest & most powerful form of medicine or the slowest form of poison” Anne Wigmore

"Whether you believe you can or you believe you can't, you are probably right"- Henry T. Ford

"If I hadn't believed it, then I wouldn't have seen it" -Oscar Wilde

"Studies have shown that -historically, throughout the world - the people who live longest are primarily vegetarians” -Hippocrates institute

Still want more?... Here are My Life Lessons from 2011 and also my Magic Etiquette when feeling crappy.

Raw Food 101 Virtual Launch goes LIVE! Happy New Year!!!

2011-12-31T18:47:00.000Z

Happy New Year my beautiful Wellness Kings and Queens!

I am on the biggest, greatest, funkiest, craziest, natural high right now, I really feel like I will pop any moment!! The 2012 buzz has just kicked in and WOW wow WOW am I over the moon to start it off with Raw Food 101 Virtual Launch going LIVE!!!

I have a special message for you in this video I made during the last moments of 2011, tell me what you think in the comments below...

Now meet the gorgeous people from all over the world, who are celebrating the release of Raw Food 101 with me as we enter a brand new year with a BANG!...

“Seriously great value, with the detail and quality I have come to expect from Tanya. I highly recommend this DVD to anyone who has any interest in their wellbeing. It has something for everyone (including people who know a lot). The best way to start 2012 is to play this DVD!”- Elliot Maher, UK

"Tanya is one of the world's foremost experts on how to make the most of a vibrant raw lifestyle and diet. Her DVD will show you how to breathe new life into your raw food routine and create magic in your kitchen! She's also the patron saint of raw chocolate. ;) Her beautiful food really is 'Better Raw'"! –Amber Shea, Almost Vegan Chef, Kansan City, USA

“This is me and my sister.. I bought the DVD for her as an early Christmas pressie...We both enjoyed the DVD very much indeed. I loved the chatty informal style and your passion really shines through.” – Tracey Fox and Lynne Fox, UK

“I have been interested in the raw foods lifestyle for a few year now but I have to say that I have still learnt much from your DVD i.e. Fermenting, practical hints & tips etc, and I also LOVE the recipe's. This is just what we need! I hope you bring MORE DVD's to us because I will be one of the first to purchase!” -Linda Patterson, Raw Blue Bells, UK

"I'm loving my DVD. Loads of great tips!" - Neville Kenwright, Duo Fitness, UK

"We could not be more proud of our daughter's accomplishment! The finished product is absolutely wonderful, but we also witnessed all of the 'behind-the-scenes' and the amount of love and work she put into each moment of preparing, producing and editing Raw Food 101. She does not cease to surprise us, as even some of the tips like how to pick a ripe pineapple was completely new to us. Well done honey, love mum and dad"- Elena and Vladimir Alekseev, Reiki Masters, Vilcabamba Ecuador

“Tanya, your DVD has been very inspirational so much so I am now carrying out a much more raw lifestyle. Thank you for making this DVD.” – Anna Felton, UK

"We found Tanya very informative and inspirational. As complete novices to raw, we are now looking to begin a much healthier path and start the new year with yummy recipes from Raw Food 101. The DVD has answered many questions we had and clarified a whole lot in a very easy to comprehend way. Very well done"- Nikki Blandford and Tyler Scott, New Zealand

"This is what all those curious about, or new to, raw food have been waiting for. Tanya has a clear, easy to follow and engaging style of presentation and this delightful DVD answers all those important questions on how to get started with raw and living food. Most importantly, the recipes are fantastic - you'll never be stuck for what to prepare for dinner again!" – Max Tuck, Optimised Living, UK

“I loved watching your DVD for the first time! Having been through a week long Raw Food detox earlier this year - and finding myself smashing, crashing and splashing ingredients all around the kitchen - I got some really good practical examples of how to do things simply and easily. Admittedly I am no whiz in the kitchen - in fact I used to spend lots of time with a fiddly knife cutting the skin off kiwifruit. I saw you chop one in half and scoop it out with a spoon in 2 seconds! Duh :) It was great having the DVD in clear, defined sections - we were able to jump straight to the smoothie section and the whole family was very eager to get a glimpse of Kale - a somewhat elusive ingredient here in NZ!" – Riki Plester, with sister Maxine Finlay, New Zealand

“This is very cool. The DVD will be received very well” – Matt Monarch, The Raw Food World, USA

"Tanya's DVD is truly brilliant. I love that all the sections are organised in chapters, I could go from Smoothies vs Juices right to Sprouting and come back to Superfoods or Fermenting at different times. This way also made it easy to show certain sections to my family that I especially loved and knew would be ideal for the to watch. Everyone just loved it in my family, even those who knew nothing about this lifestyle."- Nikki, Nutri Centre, UK

“Thank you so much for putting this DVD together. My search for a simple beginners guide to raw food is now over, Rawfood 101 is easy to follow and is packed with lots of great tips for beginners. I am now putting them all into practice, safe in the knowledge that I on the path to a healthier lifestyle.”- Rachael Hunter

“My necklace on the photo is entirely raw – made from goji berries, sunflower seeds, apples and pieces of celery! Celebrating RAW in a funky way :) I must say your DVD is inspiring and very useful resource on the raw food diet, especially for beginners!! It is indeed an ideal introduction of raw food cuisine, explained with absolute simplicity! I am already looking forward to see many upcoming DVDs from your side ;) You were amazingly brilliant in past year 2011, achieving many I believe empowering goals, so I wish you at least double success in upcoming year 2012, which I hope will bring you only joy and never-ending pleasure!!!” –Kristina Jatiova, Raw Treasure, UK

“A really practical and wonderful introduction to the mechanics of Raw Food making.” –Susie Creighton Miller, Human Design, Ireland

“I really loved the DVD, thank you so much! I think you are very natural, knowledgeable and enjoyable to watch.”- Ruth Tradrea, Sun Chlorella, UK

“Tanya has made a really concise, informative DVD I would recommend to anyone who is either at the beginning of their raw food journey, or needing to steer back on track with some very easy and delicious recipes as well as some fantastic anecdotes from her own journey with raw food. Not to mention she is living proof that raw food gives you your glow and she looks amazing!” –Robyn Law, Girl on Raw, Saudi Arabia

“Not just for grown-ups, WE are the new generation for this information” – Mummies of Atreya and Gayatri, Vilcabamba Ecuador

“Raw Food 101 is AMAZING! It's perfect for absolute beginners to seasoned people like me who've been eating raw for over 15 years. What I find so helpful is the simplicity of the recipes. All too often raw food chefs dream up the most complex recipes with far too many ingredients, most of which are hard to find, or they are at the novice end of the scale with utterly bland combinations. For instance, I literally gave up trying to make a tasty hummus after trying practically every recipe out there but on this DVD, Tanya gave me the magic key - dates! No other recipe included this and it is that vital ingredient which transforms it into a heavenly hummus and hard to believe it's raw! I also love the FASS rule to ensure every recipe is balanced - pure genius!”- Holly Helt, Texas USA

“I am '101 percent green and raw'. Fab DVD for those new to raw.” – Beverley Bird, Botanical Detox, UK

“If you think that raw food is weird, then think again! In Raw Food 101, Tanya clearly and eloquently explains why raw living food is essential for optimum health and wellbeing and gives clear and concise instructions on how to eat more raw food. Packed with all the info you need to get started and delicious recipes to nourish you from head to toe, Raw Food 101 is a fantastic starter kit to get you on the path to health!”- Polly Noble, The Cancer Journey, UK

“Congrats on getting your DVD made - looks beautiful." – Angela Stokes-Monarch, Raw Reform, Ecuador

“Tanya Alekseeva put together a very professional and exciting DVD, which is not only easy to follow but has some practical and interesting tips all the way through. Having everything in chapters is great. It is really the only DVD of its kind and I’ve learned so much watching it. Recommended to anyone new to Raw Foods or in need of a refresher or inspiration” –Felicity Noonan, UK

“We loved being able to see you working with incredible foods, talk us through them and explain the reasons for the things you do. It is so powerful to see someone who is passionate about something share it with others. The DVD is professional, clear and easy to follow but most importantly captures your personality, energy and love - which is why it will be hugely successful for anyone who wants to take those first steps into the world of raw food!”- Irina and Josh, Vilcabamba Ecuador

“Love the DVD because of its lay out ... Can get to each category without any fuss which is brilliant if u have limited time! Tanya looks amazing as usual ... Making it inspiring for those new to this lifestyle and for those who need a kick into gear! :) can't wait for the next one!” –Rowena Black, UK

“I love the recipes - they are so simple and easy to prepare, which proves that anyone can incorporate beautiful raw foods into their lives, no matter how busy or tired or budgeted they might be. Thank you for putting together such a wonderful and informative DVD!” – Molly Robson, Particular Nutrition, UK

"For some reason, I always thought that because Tanya is my sister, I automatically just know everything she knows. So when I sat down to watch the DVD I was surprised over and over again! She talked about the body in a way I’ve never thought of before, I was literally on the edge of my seat thinking ‘Wow! I can’t believe there is so much about me that I didn’t know’. This video gives you crucial information that somehow slipped our school system about the way your body works, what it needs and how to develop a healthy relationship with it. I’m only responsible for my own body, I make its decisions, it’s about time I asked it what it wants! Thanks Tan for leading me to this realisation!" –Alissa Alekseeva, Flight of Color, USA

“Your program is the first I've seen of it's kind - teaching all about raw foods and how to best prepare them! It's a true godsend for those new to raw foods or simply wishing to incorporate more raw food into their diet” - Rachael Harris, Passing Daisies, USA

“Tanya Alekseeva’s new program is not like any other DVD. You feel like you are in an actual live class with her and just as you think of questions to ask, she answers them for you in her informative speaking style. Absolutely fantastic recipes for anyone on a Health Journey.”- Bridgette Schrader, Hudson’s mummy, California

Go straight here to find out what this Raw Food 101 DVD everyone is talking about!

Elena's insane salad dressing with kelp noodles and kale

2011-12-20T22:39:00.003Z

Remember my trip to The Valley of Longevity?
I'm baaack!

This time our whole family are together for the first time in over two years. And since it won't be quite complete without Elliot, he also gets here in a couple of days in time for Christmas. So much happiness!!

Vladimir (dad), me, Alissa (sister), Elena (mum), Kiwi (doggie), and Irina (friend)

I know it's Christmas time and all, and I should be sharing relevant recipes, but my mum just introduced me to a recipe so good, I am sure you'll agree it is MORE than relevant for any occasion! This salad dressing is totally off the charts, so good in fact that for the last three days we've been drowning every veg concoction in it... and I'm already dreaming of it all over again just telling you this.

Oh by the way if you really want a Christmas recipe, you shouldn't have a problem finding a bunch on this blog, or my new eBook-Festive. Though one well worth revisiting is my Raw Food Christmas Pudding (there's even a video).

That's the kale growing on my parents' land!
Mum is using organic homemade pesticide of
water + tobacco leaves + chili peppers + garlic

The kelp noodles are optional, as you can just have this as a side salad rather than a full meal, but you can probably imagine how good it is as a meal. Kelp is a seaweed and the noodles are similar to glass or rice noodles, which don't have a taste of their own but take on and complement any flavour or sauce they are mixed with. They are filling, but are completely fat free. Kelp is known best for its rich source of trace minerals from the sea, especially iodine. Best of all, no prep is required!

ELENA'S INSANE SALAD DRESSING WITH KELP NOODLES AND KALE

3 Tbsp liquid aminos or tamari
3 Tbsp lime juice
3 Tbsp extra virgin olive oil
3 Tbsp roasted sesame seeds*
2 Tbsp nutritional yeast
2 garlic cloves
7 pitted dates
1 Tbsp raw honey
1/2 Cup pure water
huge bunch of kale
packet of kelp noodles
optional: avocados, extra sesame seeds, olives

*Roasted sesame seeds are a naughty exception here. They are not bad for you at all, in fact my theory here is that when they are in this recipe- they are extremely good for you! That's because you would find the recipe so delicious that you'd consume much more than you normally would including all the mega nutritious chlorophyll and protein packed kale.
-To roast the sesame seeds, just heat a non stick frying pan and toss them in it for a couple of minutes
-Blend all the ingredients apart from kale, kelp and optional ingredients in a blender
-Cut the stalks off all the kale leaves and chop them into a large bowl
-Massage the blended dressing well with the kale and then mix in the noodles
-Add any optional ingredients and serve
[Note it tastes even better if you make it in advance and leave for the flavours to infuse. That way the kelp noodles also have time to soak up some of the juices and to soften]

My life lessons from 2011

2011-12-19T16:23:00.000Z

Lush Escapes Retreat September'11

2011. This is one year I am not going to forget easily. I feel like I have learned and accomplished more during the last 12 months, than I have in my entire 26 years prior.

I have been busy learning about running a successful business, about what it takes to experience ultimate health levels all of the time, what really makes people tick, the extraordinary powers of the universe, and about myself.

Better Raw workshop

In total I ran 22 healthy eating workshops, personally coached 39 high achieving individuals, organised and lead 2 retreats, created nearly 300 recipes and published 123 of them via my eBooks, DVD’s, classes and blog posts. I have lost count of courses and classes that I’ve attended myself, although the most memorable of the year must be noted:

Unleash the Power Within with Tony Robbins, Key Person of Influence with Daniel Priestley, Lifeclass with Oprah Winfrey, National Achievers’ Congress with Richard Branson, Vitality, Longevity and Genius with Dr John Demartini, Power to Achieve with Andy Harrington and Vilcabamba’s two week Raw Food Conference with various health experts.

I'm a Firewalker!

So you could say that I’ve learned a couple of things.

Right now I’m sitting on the porch at my parent’s house in Ecuador, watching a passionate rain dance with 80 odd citrus trees and I realise that from the massive information overload I’ve come here to decipher, there are some things I now know for sure...

Elliot and I breaking through limiting beliefs

These are MY LIFE LESSONS FROM 2011 (in no particular order):

With one hand, you can split a block of wood in half without 18 months of Martial Arts training and you can walk on 1800 degrees F burning coals without any damage to your feet. It is all in your head.

Getting the most out of food is not only about what you eat, but what you do not eat. And most importantly, it is about the state you are in when you are eating.

Those that forgive quickly are literally capable of anything.

There are six basic human needs and absolutely every feeling, act or decision we make is based upon fulfilling a minimum of 2 of these needs at a time: Certainty, Uncertainty/Variety, Significance, Connection, Growth and Contribution. It is only by meeting the spiritual needs (Growth & Contribution), that you will experience sustainable joy vs. momentary pleasure.

Underneath that tough facade, men are really rather sensitive. They need nurture, love and attention no less than women do. Stereotypes are an illusion.

All people genuinely want to feel like they are helpful.

Just because you are a CEO, doesn’t mean you must go hard nonstop to be successful. World class endurance athletes are in the top 10% of slow twitch category and the sprinters are in the top 10% of fast twitch. Everyone else in inside 80%. Find your natural pace and work with it, it is the only way you will be most efficient and produce your absolute best results.

You are never angry for the reasons you think you are. There’s an older hurt under that. You must remember it, return to it, feel it and release it before dealing with the present. Not to mention the future.

People are really unattractive when they try to be someone they are not.

Gratitude and Love are two most powerful words in the universe. Even the water structure changes to purity when you utter those two words.

You can never be too alkaline living in this world but a body that is 100% acidic is dead. Maintaining a healthy PH balance will create barriers against any disease, as cancer thrives in acidity. Food plays a large factor here, but not solely. Seeing a puppy or a baby, or listening to classical music even when you don’t like it, can make you more alkaline. Listening to heavy metal music even when you love it will make you more acidic. Stress is the most acid forming of all.

When you are truly happy for the success and joy of others, you can’t help but notice how much success and joy there is to go around all of a sudden.

The more I learn, the less I realise I know, the more I realise I am capable of, the less I discover I’ve got to know to get there.

Lush Escapes Retreat June'11

Healthy Hamper Christmas Competition winners

2011-12-08T18:32:00.001Z

We. Have. Three. WINNERS!
http://www.betterraw.com/2011/11/healthy-hamper-christmas-2011.html

Purified Detox eBook gets a review in Funky Raw Magazine

2011-12-07T23:04:00.001Z

Hey guys,

I just received a copy of the most recent issue of Funky Raw magazine, and got lost in a meditative bliss reading all the upbeat articles and healthy tips.

One of them was a review of my very own eBook 'Purified- Your Complete 7 Day Detox Program' !

Here's some snippets of what Jessie Maguire shares:

"The design of the eBook is clean, clear and easy to read. Tanya's energy and enthusiasm is evident and inspiring"

"After explaining what detox is all about and how this is not a diet, Tanya lists her principles for success and outlines all the essentials for beginners: what to avoid while on the detox, such as caffeine, about emotions discharging, and other detox symptoms that may come up and how to minimise them"

"Tanya gets us so well organised!"

"This book gets better and better as you read it. One thing I really liked about this guide is how there are actually two complete plans: one for the budget detoxer, and another more luxurious program, including superfoods galore"

"The recipes in both programs look delicious, but the preparation time for all of them is under 30 minutes."

"Everything you need is here to do the detox happily and feel supported on your way. A recommended eBook"

I reckon that's pretty darn good!
Yep I am super stoked with that.
Thanks Jessie :))))

x Tanya

Raw Food Cinnamon Cookies (what you can do with Almond Meal)

2011-12-07T17:01:00.001Z

With the countdown to Christmas well and truly under way, I decided to share with you one of 30 scrumptious recipes in my new downloadable book 'Festive-The Best Raw Food Christmas Recipes'.

You know how hard it is to throw away the nut pulp after making milk, right? I know you do, as so many of you ask me where it can go. You and I also know how lame it tastes in crackers or on muesli, because when you get all the best flavours out of the Almonds/Brazil nuts/ Hazelnuts, etc into a milk, the very remainder tastes not much dissimilar to flour.

I managed to create not one but two cookie recipes, that don't only taste totally insanely yummy, but use that very almond meal, which has sadly been a waste... until now.

They require a dehydrator, but I suppose you can also use an oven. They won't be raw, but if an oven is the only option you have and you were planning on Christmas Cookies anyway, at least with this recipe you will have a healthy wheat free, gluten free, sugar free, animal product free, but NOT taste free option for you and those you love the most!

CINNAMON COOKIES

1 cup almond meal (pulp remainder from making almond milk)
½ cup desiccated coconut
2 apples, peeled and chopped
½ cup dates, soaked
3 Tbsp cinnamon
2 Tbsp xylitol
1 Tbsp mesquite meal
¼ tsp salt

Blend the apples together with soaked dates to a paste
Combine all the ingredients including the paste in a big bowl
Transfer the entire mixture onto a teflex sheet of your dehydrator and carefully spread it out with a spatula until about ½ cm thick
Use cookie cutters or a sharp edge of your spatula to create shapes in the dough, leaving the remaining pieces intact
Dehydrate at 110degrees F for 8 hours, turn over onto a mesh tray and dehydrate for another 8 hours

If you like this goodie, you would LOVE the Ginger Crunch Cookies, Christmas Chocolate Fudge and another 27 recipes in 'Festive-The Best Raw Food Christmas Recipes' eBook.

Merry Christmas
Mwah,
x Tanya

Festive- The Best Raw Food Christmas Recipes

2011-12-02T01:57:00.001Z

Are you ready for the most exciting and healthiest Christmas ever?

A Christmas in the Raw doesn't mean any of your favourite spices and flavours have to be compromised, in fact this year they are bigger and bolder than ever!

Just take a look at what my brand new downloadable book 'Festive- The Best Raw Food Christmas Recipes' is all about...

I decided to up my game and commissioned a food photographer for this book. Hello! The best decision ever! Alys Rowe is also a kiwi living in UK, she is super friendly, fun, approachable and not to mention- Talented! Please check out her website and get intouch with her direct via http://www.alysrowe.com/

WHAT TO EXPECT:

* 42 full colour page eBook with the most stunning photography

* 30 of my very best and most delicious Christmas recipes

* Drinks, sauces, sides, meals, desserts and snacks

* Only the healthiest enzyme and nutrient rich raw ingredients for every recipe

* Easy to follow instructions

* Only 7 of the 30 recipes require a dehydrator

* A Merry time

I know right? There are many more recipes and pictures in the book, here's what you'll get:

Nut milk ◈ Nut Nog (egg free nog) ◈ Hemp Chai ◈ Immunity Shooters ◈ Kombucha Mimosa ◈ Cashew cream ◈ Cranberry chutney ◈ Raw food mushroom Gravy ◈ Caramelised onions ◈ Mushroom jus ◈ Spreadable cheese ◈ Chilli Mango boats ◈ Sweet potato mash ◈ Cream of pea soup ◈ All the trimmings salad ◈ Stuffed peppers ◈ Mini Raw Pizzas ◈ Beetroot soup ◈ Chinese Winter salad ◈ Raw Food Nut Loaf ◈ Candied nuts ◈ Dehydrated Cinnamon cookies ◈ White Chocolate Orange Cream Berry Cake ◈ Ginger crunch cookies ◈ Christmas pudding ◈ Raw Food Christmas Mince pies ◈ Vanilla frosting ◈ Boozy Cream ◈ Very berry raw food trifle ◈ Raw Chocolate fudge

Are you ready to make it the most memorable energising Christmas ever? Download your own copy in seconds for just £15 (approx US$24)

Healthy Hamper Christmas 2011 Competition!

2011-11-23T14:11:00.001Z

Please note this competition is now closed. Thank you to all of you for entering and especially Sun Chlorella, GO Kombucha and Pura Vida for your generous contribution of gifts!

I love asking the type of question that gets you thinking positively and the question "What activities make you lose track of time?" is no exception. I could even 'hear' your smile through some of the answers :) Just scroll to the comments to see for yourself.

We've got THREE WINNERS!

=Melanie Patching =Clementine Kyeremateng =Kelly Martin

Congratulations to Melanie, Sun Chlorella "A" pack is all yours!

Malanie Patching (UK) said: "I lose track of time every time I travel - it is like those trips stand on their own in time, and while I'm on them, every moment counts, every detail observed and every experience cherished."

Congratulations Clementine, GO! Kombucha half case is all yours!

Clementine Kyeremateng (UK) said: "Turbofire makes me lose all sense of time. The music is catching and Chalene is very motivational."

Congratulations Kelly, a month's supply of Pura Vida's onion bread is all yours!
Kelly Martin (UK) said: "The activity that makes me lose track of time is when I am painting my art. A whole day can go by and the only reason I notice the time is when my body is aching from not moving lol!"

! Send you postal address to me at... tanya at better raw dot com !

...........................................Original Post.................................................

It's that time of the year again, which means sparkly lights, reindeer, bubble wrap, holly berries, outrageous festivities, ribbons, too much shopping, ice-skating, ornaments, chimneys and Better Raw give-aways!

This year I've had the opportunity to work with seriously amazing companies and get to know the seriously amazing people behind the seriously amazing products. There's too much seriousness in that sentence, but seriously though... I am completely behind the incredible products below, use them every day myself and am absolutely over the moon giving you a chance to being a proud owner!

THERE WILL BE 3 WINNERS! CHECK OUT THE PRIZES:

**Total prize value is £133 (US $206)**

Prize A: Sun Chlorella "A" pack*

RRP: over £75 (US $116)

What's included:

2 x 300 tablet Sun Chlorella boxes

1 x gorgeous out-of-print book by Bernard Jensen

2 x fun coasters

*competition open to any address worldwide

Sun Chlorella "A": this is my favourite superfood product on the market, it is am extremely high quality and balanced nutritional supplement, rich in various nutrients. Sun Chlorella "A" contains many nutrients found in green vegetables such as essential amino acids, protein, minerals, vitamins, chlorophyll and carotene that are essential to a healthy body. Remarkably, Sun Chlorella "A" contains 60% protein by weight. And because Chlorella pyrenoidosa strain is used, which is cultivated outdoors, this chlorella extract contains a yield of chlorella growth factor (C. G. F.). Their unique and patented technology succeeds in breaking down the cell walls by 95%, thereby solving the only remaining problem of tough cell walls that hinders digestion and absorption. Hence this product will satisfy not only first-time users, but also those who are dissatisfied with conventional chlorella products or other health foods.

Prize B: Half case of GO! Kombucha*

RRP: £30 (US $47)

What's included:

3 x 750ml bottles of Chinese Green Sencha tea kombucha*

3 x 750ml bottles of Chinese Red Pu-erh tea kombucha*

*this product can only be sent to a UK address

GO! Kombucha: this incredible drink boasts an army of probiotic acids (good bacteria), digestive enzymes, antioxidants and B vitamins that work to balance the body's functions and promote vitality and well-being. GO! Kombucha harnesses two decades of knowledge and passion making kombucha tea; always slowly fermented in small batches over weeks, not days, to ensure optimum potency. It is the only organic-certified handmade kombucha tea available in the UK; made with filtered local spring water to ensure utmost purity. GO! Kombucha is bottled in tinted glass to filter out UV light which destroys live bacteria (PET plastic can leach dangerous chemicals due to the tea's astringent acids). I love drinking mine from a wine glass and have as a healthy (majorly healthy, would you believe it!?) alternative to alcoholic drinks at parties.

Prize C: Pura Vida onion breads*

RRP: £28 (US $43)

What's included:

4 x 350g boxes of raw food onion bread

*competition open to any address worldwide

Pura Vida Food: not only is this one of my favourite raw products out on the market, it is my favourite bread! All Pura Vida products are 100% living, enzyme rich and prepared under 40degrees C to ensure no nutrients are diminished, vegan, sugar and gluten free, organic and hand made with love. What more can you ask for, especially when something is so healthy and filling and scrumptious and is a BREAD! The ingredients are simply sprouted buckwheat (note this is not a wheat product!), extra virgin olive oil, flaxseeds/linseeds and sea salt.

To enter:

1. In the comments below answer the following question:

"What activities make you lose track of time?"

2. Include your full name and country (must include because of kombucha)

3. To increase your winning chances: mention this...

"Win an amazing Healthy Hamper from Better Raw and receive it by Christmas, enter via www.BetterRaw.com" on Facebook, Twitter, your blog or other social networks. Then add the link to your post/announcement/status in the comments below.

WINNERS ANNOUNCED VIA FACEBOOK ON 8TH DECEMBER
'LIKE' BETTER RAW TO FIND OUT IF IT'S YOU

The terms:

1. Anyone can enter the competition, as I will post Sun Chlorella "A" pack and Pura Vida breads anywhere in the world, but GO! Kombucha is available to UK residents only
2. You must answer the question together with your full name and country of residence to be in to win
3. There are three prizes, so you will automatically have three chances to win. You can increase your chances by mentioning this "Win an amazing Healthy Hamper from Better Raw and receive it by Christmas, enter via www.BetterRaw.com" on Facebook, Twitter or other social networks.
4. Closing date for all entries is midnight GMT Wednesday 7th December 2011, winners announced 8th December 2011
5. All winners chosen at random with the trusty random.org

Good [Christmas] Luck

x Tanya

Six reasons to eat pumpkin and warming winter raw butternut squash soup

2011-11-22T11:45:00.001Z

Winter is literally on our door step here in UK and we've just had Halloween, but those pumpkins haven't stopped haunting me. Guilt-tripping me, as they are in season and I still haven't done anything with them.

I am pretty big on seasonal foods and I know I'd have a hard time forgiving myself for missing out on this cute and sweet immune booster, so as per usual I went a little crazy with every kind of pumpkin, squash and gourds a store has to offer. It made its way into nut loafs, crackers, sauces, pies and the iconic pumpkin soup! Recipe below, but first...

SIX REASON TO EAT PUMPKIN

1. Low in fat. Frankly I don’t believe in counting calories and think if you are still doing so, you’ve missed the point completely. But it is always good to know that the raw pumpkin (before it’s heated and the carbs turn to addictive weight-gain promoting sugars) is indeed an excellent low fat food.

2. Masses of fibre! Fibre helps you eliminate nasties and hence lowers your risk of bowel cancer, diabetes and constipation.

3. Carotenoids rich. The exact reason why carrots, squashes and pumpkins have that beautiful orange tone, beta-carotene is automatically converted to Vitamin A in the body and acts as an important anti-aging antioxidant. Yes please.

4. Vitamin C. Another major antioxidant to slow down the aging process, and protect the body for disease, cancer and pollution. Just one cup serving of raw pumpkin provides half the recommended daily dose of vitamin C.

5. Loaded with potassium. This amazing mineral enables nutrients to move into and waste to move out of your cells. It is super for metabolism and gut movement, healthy nerve sand muscles, as well as helping secretion of insulin for blood sugar control to produce constant energy.

6. Many minerals. Butternut squash and pumpkin have an array of other minerals such as iron, calcium, copper, phosphorous and especially zinc. Zinc is vital for healthy skin and a major booster for your immune system. Mother-Nature doesn’t give us pumpkins in flu season for no reason.

RAW FOOD BUTTERNUT SQUASH SOUP

3 cups butternut squash/ pumpkin
1 cup pure water
1 golden sweet apple
juice of 1 lemon
2 Tbsp tahini
1/2 inch ginger root
1/2 red chilli, deseeded
2 garlic cloves
1 Tbsp fresh thyme
1 tsp turmeric
1/2 tsp salt
pinch pepper
optional: fresh thyme, pumpkin cubes and seeds to garnish

-Roughly chop the squash, apple, chilli and ginger
-Put all the ingredients into a blender and blend
[Note: use a tamper for a high powdered blender, pulse or add more water as needed]
-The soup will be warming from the chilli, but if you like the temperature to be warm too, just leave to blend for 2-3 minutes
-Garnish with fresh herbs, small diced pumpkin cubes and pumpkin seeds

Staying raw in winter and delicious raw food bread

2011-11-10T12:33:00.003Z

As winter creeps up... so does my appetite!

We slow down a little, get ready for 'hibernation' and begin to crave heavier , more 'comforting' foods. And believe it or not, being raw in winter time is not only possible, it's the greatest thing ever! This is such a huge topic, that my Raw Comforting Foods for Winter workshop was sold out within days and the most common question during my coaching calls is 'what do I eat when it's cold?"

I am very fortunate to be able to listen to my body and understand exactly what it wants and needs, and over the last few weeks, I've literally pretty much been living (and thriving) off berry smoothies and raw bread sandwiches.

Berries are very much a summer fruit, but I get the best of summer berries frozen and blend them up with hemp milk and manuka honey. I was so stoked hearing David Wolfe speak so much about how honey and longevity are one and excited to be reminded that my body automatically knew the anti-viral importance of this for winter months. I never crave honey in summer! Hemp milk has masses of Omega 3's and I need plenty of that right now for my creativity during DVD production, book writing and recipe development. And berries of course are potent in antioxidants, which are super for the immune system to get through the coughing and sneezing people in air-tight tubes.

with David Wolfe on his London visit

The most 'comforting' food for me however has been a beautiful warming nourishing raw food bread. We are not as active in winter as we are in the summer, so we perspire less and lose less water through sweat, which also means we don't require as much water to drink. Dehydrated foods in this case are perfect, because during the dehydration process, the controlled low temperatures assure nutrients and enzymes remain in the food, but the slowly evaporated liquids make the food more dense, hence very satisfying and filling.

This bread below is seriously good! It tastes like soft warm gourmet heaven straight out of the dehydrator and lasts for up to two months in the fridge. If you haven't got yourself a dehydrator yet, you may really consider investing in this baby. It's so much fun for cookies, crackers, breads, burger patties, nut balls, kale chips, fruit rolls and even Christmas decorations like dried lemons and oranges.

RAW FOOD BREAD

1 C Flax seeds, hulled and soaked in 1/2 Cup water
1 C Sunflower seeds, soaked 4-8 hours
1 C Walnuts, soaked 4-8 hours
1 C Celery, chopped
½ C Raisins, soaked 2-4 hours
1 Red onion
½ C Extra virgin Olive oil
1 Lemon, juiced
2 Tbsp coriander seeds/herbs
2 tsp caraway seeds, soaked
1 tsp salt

-Make sure the flax is milled. You can do so in a nut grinder or a coffee grinder. Then soak it in 1/2 cup water for half hour before preparing
-Put sunflower seeds, walnuts, celery, raisins and onion in a food processor and process until smooth
-Add the flax seeds and remaining ingredients, process until well combined
-Divide the mixture into two parts and spread each part onto a teflex sheet of your dehydrator
-Keep spreading with a spatula, until the bread is just below 1cm thick
-Dehydrate at 110degrees F for 10 hours, turn it over onto mesh sheets and return to the dehydrator for another 6-10 hours

wet mixture spread over teflex sheets ready for the dehydrator

Bread after 10 hours ready to be turned over

Bread turned over onto mesh sheet ready to go back into dehydrator

Add your favourite salad veges as sandwich fillers. I use cashew cream (blended cashews, water and lemon juice), lots of avocado, tomatoes, carrots and greens. Enjoy!

Raw food 101 DVD is out now!

2011-10-28T11:00:00.000+01:00

Hoorray!!! Raw food 101 DVD with EVERYTHING you need to know to get on your way to the healthiest lifestyle EVER is out right now!!! This is a very exciting day for so many of you (I am told) and especially myself, the DVD's proud mama! And best of all, it is available for shipping worldwide! Check it out...

"What an exciting and informative class. No doubt the best beginners guide to raw food we've seen yet" -Pura Vida Food

If you are new to raw foods, confused about your next steps, struggling to win your family over with healthy meals or simply think it’s just for nutty people with too much free time, Raw Food 101 is the program for you!

In Tanya’s class you will learn all the basics, such as:

◈Which equipment is necessary and which is just for fun

◈What superfoods are all about

◈ The difference between smoothies and juices

◈Why dairy is not the answer to calcium

◈Why fermenting is so important

◈What on earth a dehydrator is and what you can create in it

◈Secrets to staying raw in winter time

◈Guidelines on sprouting at home

◈Practical tips and tricks to creating easy meals and snacks in under five minutes

◈How desserts can very much be a part of your diet

◈Hear truly inspiring success stories

◈Recipes include green smoothies, nut milks, hummus, granola, crackers, sauerkraut, cheese, spaghetti bolognaise, curry, sushi, chocolate, ice cream and more!

Order your copy today...

---------------------------------------------------------------------------------

RAW FOOD 101 DVD

Everything you need to know to get started with raw foods in a fun and intensive 2,5 hour class. Shipped to your door for just...

£15.99 (approx. US $25)

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FOR UK AND EUROPE DELIVERY

Place your order on Amazon here>>. Free UK delivery is available

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FOR INTERNATIONAL SHIPPING:

Place your order via PayPal below (plus £5 P&P, the more you buy the more you save)

What do food cravings say about you? (CHART)

2011-10-11T01:25:00.000+01:00

Hey you. Yes you!

Have you ever wanted a chocolate cupcake so badly, you didn't catch a single word during that meeting just salivating over it?

Or a burger so desperately, you were willing to drive 1,5 hours just to make sure you got it?

Have you ever left everything you were doing, and at the most inconvenient time, and during the worst weather conditions, to get to a cafe no matter how far it may have been, just to get a cup of coffee?

So you are probably familiar with food cravings then.

Cravings are not quite the same as hunger, in fact they couldn't be more different. Hunger is controlled by the stomach and craving by the brain. Hunger is all about your survival mechanism and craving is all about your body communicating with you.

Next time you have a craving like something sweet, ask yourself- "is it just sugar I am craving? I mean, will I be satisfied by sucking on a sugar cube or is it something more specific? Perhaps chocolate?" If the answer is indeed chocolate, it is your body's way of letting you know you may be deficient in Magnesium, because raw cacao is the highest source of magnesium. Knowing this you can find all the foods that have high content of this nutrient and by slowly adding them to your diet, you can rid of recurring cravings for good.

And just take a look at what I have for you!!! Below is a chart of all the common cravings I come across with clients, the reason behind each craving and all the foods you can eat to mineralise!

Have fun...

FOOD CRAVINGS

Craving this:.........	Reason is:........................................	Restore with this:......................................................

COMMON FOOD
Cheese	Essential Fatty Acids deficiency	Omega 3's (EPA and DHA)- Flax oil, ground flaxseeds, chia seeds, walnuts
	Calcium deficiency	Sesame seeds/ tahini, broccoli, kale, legumes, mustard and turnip greens
Pasta, white bread, pastries	Chromium deficiency	Onion, romaine lettuce, tomato, cinnamon, grapes, apples, sweet potato
Bread and toast	Nitrogen deficiency	Foods containing proteins, i.e.. Green leafy veges, nuts, seeds, legumes, grains
Red meat	Iron deficiency	beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption
Popcorn	Stress hormone fluctuations	Meditation, breathing exercises, exercise, leafy greens, vitamin B and C
Crisps	Chloride deficiency	celery, olives, tomato, kelp, Himalayan sea salt
	Essential Fatty Acids deficiency	Omega 3's (EPA and DHA)- Flax oil, ground flaxseeds, chia seeds, walnuts

FLAVOUR
Burned Food	Carbon deficiency	Fresh fruits
Acid foods	Magnesium deficiency	raw cacao nibs/beans/powder, Whole grains, beans, nuts, seeds, greens, fruit
Salty Foods	Chloride deficiency	celery, olives, tomato, kelp, Himalayan sea salt
	Stress hormone fluctuations	Meditation, breathing exercises, exercise, leafy greens, vitamin B and C

SWEETS
Chocolate	Magnesium deficiency	raw cacao nibs/beans/powder, Whole grains, beans, nuts, seeds, greens, fruit
Soda, fizzy drinks	Calcium deficiency	Sesame seeds/ tahini, broccoli, kale, legumes, mustard and turnip greens
General sweets	Hypoglycaemia (low blood sugar)	fruit, high fibre foods (beans, legumes), complex carbs (grains), chromium (cinnamon)
	Tryptophan deficiency	spirulina, pumpkin/sesame/sunflower seeds, raw cacao, oatmeal, sweet potato, spinach, raisins
	Chromium deficiency	Onion, romaine lettuce, tomato, cinnamon, grapes, apples, sweet potato
	Sulphur deficiency	cruciferous vege (kale, cabbage, etc), cranberries, horseradish, asparagus, carob powder, garlic, onion
	Phosphorus deficiency	whole grains, pinto beans, pumpkin seeds, brazil nuts, lentils

STIMULANTS
Coffee or black tea	Sulphur deficiency	cruciferous vege (kale, cabbage, etc), cranberries, horseradish, asparagus, carob powder, garlic, onion
	Iron deficiency	beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption
	NaCl (salt) deficiency	Himalayan sea salt, Apple Cider vinegar, kombucha
	Phosphorous deficiency	whole grains, pinto beans, pumpkin seeds, brazil nuts, lentils
Alcohol, recreational drugs	Calcium deficiency	Sesame seeds/ tahini, broccoli, kale, legumes, mustard and turnip greens
	Glutamine deficiency	Cabbage, beetroot, beans, spinach, parsley, vegetable juice
	Protein deficiency	Green leafy vegetable, nuts, seeds, legumes, grains, beans
	Potassium deficiency	citrus fruits, bitter green leafy veges, banana, tomato, pineapple, black olives, seaweeds
	Avenin deficiency	Oatmeal, granola
Tobacco	Silicon deficiency	horsetail herb, nuts, seeds, oats, millet, barley, onions, whole wheat, beetroot. Avoid refines starches
	Tyrosine deficiency	Fruits (esp. Avocado and banana), whole grains, oats, legumes, beans, nuts, seeds, Vitamin C, veges

EATING HABITS
Lack of appetite	Chloride deficiency	celery, olives, tomato, kelp, Himalayan sea salt
	Thiamine (Vitamin B1) deficiency	whole grains, peanuts, seeds, beans, green and yellow vegetables
	Niacin (Vitamin B3) deficiency	Peanuts, sunflower seeds, wheat bran and wheat germ
	Manganese deficiency	walnuts, almonds, pecans, whole grains, green leafy veges, pineapple, blueberries
Often overeating	Tryptophan deficiency	spirulina, pumpkin/sesame/sunflower seeds, raw cacao, oatmeal, sweet potato, spinach, raisins
	Tyrosine deficiency	Fruits (esp. Avocado and banana), whole grains, oats, legumes, beans, nuts, seeds, Vitamin C, veges
	Silicon deficiency	horsetail herb, nuts, seeds, oats, millet, barley, onions, whole wheat, beetroot. Avoid refines starches
Often snacky	No balanced diet, missing nutrients	Do a one week detox, substitute junk food for healthy meals

MORE BIZARRE
Crunching on ice	Iron deficiency	beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption
Laundry starch	Iron deficiency	beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption
Cigarette butts	Iron deficiency	beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption

Would you like to use this article for your website, blog or newsletter? You are most welcome, please add this paragraph at the end:

"Tanya Alekseeva is a Wellness Coach who specialises in Raw Food Nutrition and Detoxification options. Tanya works with a variety of clients ranging from corporate organisations through to individuals and schools, to educate and ensure they achieve their most desired wellbeing and ultimate health objectives. She is the founder of Better Raw and Corporate Créme in London, travelling nationally and internationally to provide seminars, workshops, detox programs and one-to-one coaching. Tanya is also an author of various books available on http://www.betterraw.com/"

Strawberry Cheesecake

2011-10-06T22:34:00.000+01:00

Remember this post? We had a Strawberry Cheesecake for dessert and I promised to share the recipe...

I actually ended up making it again the following week for the day of birth of the most hilarious, loving and big-hearted girl I know. I made it with fresh raspberries scattered through the whole mixture and it went down veeeerrry well.

Oh and if you wanted to see the rest of the photos from my and my sister's trip to Rome, which inspired this recipe in the first place, to find out what we ate and what we got up to, check them out right here!

STRAWBERRY CHEESECAKE

For the equipment
Removable bottom 10 inch tart pan
Blender
Food Processor

For the Crust
1 Cup Brazil Nuts
1 Cup Dessicated Coconut
1,5 Cups Pitted dates, soaked 2-8 hrs
2 Tbsp Cacao nibs
1 Tbsp Cacao powder
1 Tbsp Carob powder
1/2 tsp Himalayan sea salt

For the Filling
2 Cups Cashews, soaked 2-8 hrs
2.5 Cups fresh strawberries
2 small / 1 big banana
3 Tbsp Agave nectar
1/2 tsp Vanilla essence

-Start with making the crust by processing the Brazil nuts with an S Blade of your food processor
-Squeeze the water out of the dates, add them to the food processor and pulse
-When the dates appear roughly chopped, add the remaining crust ingredients and process well
-Scoop the entire mixture into a pie pan and spread it evenly and firmly over the bottom and the sides with your hands. Do not rush this process

-Start preparing the filling by blending soaked cashews and agave until smooth
-Add the remaining filling ingredients and blend on high. Use a tamper for a powerful blender or pulse for standard blender
-Pour the mixture into the crusted mould and lightly wiggle the pan from side to side to flatten the pie
-Transfer to a freezer
-Best served about 4 hours after freezing or if left to freeze overnight or longer, simply thaw for an hour in the fridge to soften

Better Raw in Simply Beautiful magazine [October Issue 13]

2011-10-02T18:20:00.000+01:00

Hello beautiful people!

This month I had an amazing privilege being interviewed by Simply Beautiful magazine and I guess what!?.. They asked all those questions, that you too have been asking!

Thanks so much to all who wrote me about the article. To those who have gone to all your nearest WHSmith Bookstores only to find it sold out, here is the scoop...

Three Course Family Meal (feat. Raw Food Lasagna of Rome)

2011-09-14T00:49:00.000+01:00

Exactly three weeks ago today, my sissy (Alissa Alekseeva) and I landed in a beautiful ancient oven, called Rome.

My lord it was hot. But we are Russian to the core and Russians do love their saunas. So we of course had the time of our lives!

I just can't believe we only went for three days, they seriously flew by. I completely underestimated the size of the city, not to mention the fact that Vatican City alone could easily take up three days of your time.

The Sistine Chapel brought up some emotions to the surface, as I rekindled the good old school days and my inner geek for Art History. Man that Michelangelo was awesome, I wonder if whilst painting the ceiling he prefered giving high fives or low fives?

The highlight of our 'blink' vacation was hands down St. Peter's Basilica. There was something too special about it. I'm very sensitive to energies within church's, but this one clearly was no ordinary church. The headache I had all day long was gone within minutes upon entering, and both my sister and I agreed, it was as though we were floating.

If you are planning a trip soon, don't miss an opportunity to get up the Dome of St Peter's Basilica. This was another extaordinary experience with insane views. Also make sure you do something random like visiting the Secret Keyhole. I won't tell you anymore, its a secret :) But so worth it. Thanks Britney Brix for the best suggestion ever!

Ok so by now, you are probably wondering about food right? Surely. You may have seen me mention this on Facebook:"What I learned about eating in Italy: being vegetarian is almost inevitable, being vegan is super easy, being raw is totally possible!" So true. I'll be posting pics to the Better Raw Facebook page soon so you get to see it all! I even found green smoothies in a supermarket!

You'd always know how good of a get away I had if it inspires me to create a raw meal like the culture. Here's the result:

Entre: nut balls, crackers and bites

Main: Raw Food Lasagna

Dessert: Strawberry Cheesecake

I've always had this notion that making a raw lasagna should take a massive amount of time and just left it to the full time chefs in raw restaurants. All those layers, all that soaking, all the chopping and the blending and the marinating. Not the kinda talk you expect to hear from a Raw Food Coach hah?

Well I am a busy woman and as much as I love the kitchen and playing with food, I simply don't have the time for gourmet meals every night of the week. So I was determined to make this one a 'fast meal'...

You may not think so seeing all the listed ingredients below, but it really is very simple to make and took me less than an hour! Now can you make a cooked lasagna in less than an hour? Well this one doesn't even compare, so forget I even said that :)

RAW FOOD LASAGNA OF ROME

For the essentials
Deep dish ( I used 26 x 18 x 6 cm)
Blender
Mandolin/ good knife

For the mushrooms
3-4 Portabella mushrooms
3 Tbsp Tamari Soy Sauce

2 Tbsp Apple Cider Vinegar
2 Tbsp Olive Oil

For the lasagna sheets

2 large zucchini
Extra Virgin Olive oil

For the Cheese layer
1 Cup Brazil nuts
1 Cup Cashews
2 Lemons, juiced
1 Cup Fresh Basil
5 Garlic cloves
water to cover

For the Tomato Paste layer
2 Cups Sundried Tomatoes, soaked in warm water
2 Large Fresh tomatoes
5 Pitted Dates
2 Tbsp Herb mix incl. Basil, Oregano, Thyme, Rosemary, Sage, Parsley
1 tsp Salt (only in sundried toms haven't been preserved in salt)

For the Extras
1 Red Capsicum
1 Large Tomato
Pine nuts
Basil to garnish

-Unless you have given yourself plenty of time for preparation, make sure you start in the order I've listed to get the lasagna done in an hour
-Peel and thinly slice the mushrooms, mix with all mushroom marinade ingredients and set aside

-Use a mandolin on the smallest setting to slice the zucchini very thinly into long flat sheets. Alternatively use a knife. Spread a pile of zucchini slices on a separate plate, brushing each side with olive oil and set aside to penetrate and soften

-Put all the Cheese Layer ingredients (apart from Basil) into a blender and pour only enough water to cover everything. Add the fresh basil and blend until smooth. You may also do this in the food processor, as some may prefer a chunky bite. Set aside

-Roughly chop tomatoes for the Tomato Sauce Layer and put them as well as the remaining ingredients into the blender. Blend.

-For the extras, thinly slice the capsicum and tomato

-Layer as you wish or follow my pattern from the picture below. Either leave at room temperature until guests arrive or serve right away. Slice with a sharp knife while the lasagna is still in the dish and scoop out each slice with a spatula. Sprinkle with pine nuts and a basil leaf garnish

Elliot, Alissa, Jenny, Grant and me below. Team approval of each course :) Strawberry cheesecake recipe is next!

My photoshoot with Goddess Portraiture and your chance to win a prize

2011-09-13T12:47:00.000+01:00

Please note this competition is now closed. Thank you so much to all who entered and especially for your lovely beautiful words! I am also so happy that Samjhana gets to see them all, as she really deserves all the praise!

We have a WINNER!

Congratulations to Anita! Anita gets a ticket to Vitality, Longevity and Genius conference in London 4th November! Wahoo! Exciting stuff! I will be there too and can't wait!

x Tanya

-----------------------------------------------------------------------------------------------

I have a confession to make...

I love anything peppermint, prefer most things over shopping, miss painting murals, could make a good fruitarian, am fluent in Russian and used to be in Japanese, laugh really loud, would rather stay home, facepaint for fun, own more scarves than anyone I know, can make an egg stand on its tip, and am totally terrified of photographers.

Have you ever seen the ‘Friends’ episode, where Chandler Bing acts all normal and relaxed until someone tells him to smile for the camera and he instantaneously screws up his smile in the most awkward ways that you’d think he had serious defects?

Yeah. I totally get him.

If you do as well, even just a teeny tiny dot, you would be VERY interested in whom I am about to introduce to you...

Samjhana Moon (pictured) is the most beautiful inspirational soul behind Goddess Portraiture and the woman responsible for transforming my belief about being photographed altogether.

I met her at a seminar over a year ago and instantly became the number one fan of her work. If I told you how often I visited her site, you’d probably call me a stalker.

It’s true! This woman’s photographs had something extra special in them. They had their very own heart beat, and it was in sync with mine...

Aren’t they something? That’s how I knew that when I man-up enough to update my profile image, she would be the one I’d go to!

And I was not disappointed one bit. Far from it. In fact I was absolutely blown away by the trouble Samjhana went to, making it an incredible experience for me. From devoting precious time getting to know me and you too (my audience) before working out a location, to countless phone calls to various orchards and bio-dynamic farms for status update on the crops, to actually carrying me across a field full of prickles.

Sounds like I am making it up doesn’t it? Oh no. She really got me on her back and crossed a massive yard to the other side so my feet don’t get stung. I am sure she won’t be so keen on word about this one getting out incase you too might expect the same, but I really thought you needed to know how special Samjhana is.

My day with her flew by like nobody’s business and whatever she did to take my mind off being in front of the camera, I will never know. Much of Goddess Portraiture work is to capture natural beauty stripped of all material things, so she has to be good at making you feel at home in the nude and certainly has an extraordinary gift to make you feel completely comfortable in your own skin.

I wish for every woman to experience a day like mine and seriously encourage you to check out more of Samjhana’s work right away...

http://samjhanamoon.com/
http://goddessportraiture.co.uk/

Here are some images from our day together, which I'll use to spruce up this Better Raw website:

And because she is so amazing, she even agreed to give you 10% off when you mention my name ‘Tanya Alekseeva’.

And because you are amazing and I trust your opinion, I want to give you one of my tickets I got to the most awaited event of the year ‘Vitality Longevity and Genius’ worth £95!

All you have to do in the comments below is:
1. Choose whether you prefer photograph A, B, C, D, E or F to be my new profile image
2. Include your full name

Winner drawn at random regardless of photo choice. Competition is open to anyone. Only one entry per person. Winner announced Monday 3rd Oct 2011

Vitality, Longevity & Genius this November 4th! See you there!

2011-09-13T00:33:00.000+01:00

My friends!

If you are anything like me (nope not weird.. ok a little) and love hearing world class speakers, learning about optimal wellness and real strategies on adding quality years to your life, dissolving disease, invigorating the mind, and discovering cutting-edge secrets for peak performance, then listen up...

I’m about to make your day!

I am super excited to be involved at a must attend event on the European health calendar for this year. Pretty sure if you haven’t already heard of the line up, you will start hearing and seeing these guys all over the show from now on! They are a very big deal and I've had my tickets since the day they were released!

Presenting, Vitality, Longevity & Genius- Europe's biggest Vitality Conference is in London: this November 4th 2011

Check it out here: http://www.vitalitylongevitygenius.com/

My beautiful friend Kyle Vialli generously agreed to offer an incredible BONUS just for you guys. With this discount, you will save yourself an entire £25 by using the code: BETTERRAWBOOSTER

Is that good or good?

Just wait till you hear who's presenting!!...

STARRING

Dr John Demartini, author of over 40 books, revered international speaker, leading human behavioral specialist and star of the runaway success movie The Secret.

David Wolfe, star of renowned Food Matters movie, pioneering nutritionist, raw food celebrity, multiple author, herbalist, and full time vitality researcher.

Dr David Hamilton, Hay House author of How Your Mind Can Heal Your Body, biology and belief specialist, wellness researcher and "psychology for success" coach.

Remember to use Discount Code BETTERRAWBOOSTER at checkout to get £25 off http://www.vitalitylongevitygenius.com/

xx

Feeling crappy?

2011-08-31T18:43:00.000+01:00

I'm a total junkie when it comes to motivational posters, super girlie when it comes to quotes, large appreciator of fun forwarded emails and the biggest believer in that it's the smallest things in life which make you happiest.

Now that you know this about me, I'm ready to reveal my secrets! Don't tell anyone :) , but this is what I call my Magic Etiquette/ my Happiness Project/ the Tanya Protocol on how I like to live my life...

Eat like you want to live for ever, live like there's no tomorrow
Drink water from a wine glass
Always have a mopped floor and vacuumed rugs
Own at least one painting you know the whole history on
Wake up being grateful
Fall asleep being grateful
Smile at a stranger for no reason (grin if they don't respond)
Have a blender/juicer take up the most prominent part of your kitchen
Take regular walks
Re-read your favourite book of all time
Admit that you've been wrong
Cherish silence. Just listen. Shhh...
Always have clean hands and nails
Stretch often
Think of those that matter to you and truly wish for them something you know they really want
Be specific when giving a compliment
Have a favourite snack recipe and always the ingredient for it in stock
If looking at a photo that doesn't bring you joy and take you back to that moment, bin it
Own pot plants, many of them

Recent trip to Rome. Felt amazing energies at St Peter's Basilica

Write a list of all that upset you, forgive them individually, burn the list
Always keep a clean kitchen bench
Call someone out of the blue
Remember what it was like being 5 years old
Look forward to your birthday and celebrate with joy
Love the body you've been gifted, no other has the same
Think of the real reason why you eat and love your food for that
Go to the park and blow bubbles
Be on time. No, be early
Detox often- your wardrobe, your desk, your body
Say hello to a tree. It also likes hugs
Buy a product/ brand/ food you are not familiar with
Love for no reason, carry on loving for many
Meet a new person each week
Show real interest in people
Thank the bus driver
Sing out loud
Make a healthy treat and share it with a neighbour you've never met
Take a different route to work
Enrol in a random class
Love herbal tea
Remember to breathe

Think I'm a geek yet? Just wait till I rock up with the rest of the list, this is just what I have in memory right now. Do you have a Happiness Rule you go by? A favourite quote? I'd love to hear it in the comments...

Cherish your own hopes and dreams... even when noone else believes in you

All I want is Keylime Pie

2011-08-28T12:55:00.000+01:00

A few years ago, I spend my university summer break working at Ocean Drive's infamous Cafe Milano and Cafe Med Miami, Florida.

And just having typed that line, I realise that I've been saying 'a few years' for quite a few years now!

I can't even share any of my photos with you here, because no one owned digital cameras back then. What I do have is about two hundred printed pictures, spread over three albums, stored in one of the big boxes, at mum and dad's house, in Ecuador.

The point is, no matter how long ago this was, I will always remember that even if we didn't actually stock any of twelve odd desserts on the menu apart from Keylime pie, no one would notice. Keylime Pie is what everyone came to Ocean Drive for and I've never been able to understand it... Until now.

This summer, I've been having strange cravings for limes. Not lemons, but limes specifically. I'd slice them for my tea, squeeze them over salads, blend them into smoothies, but what I'd really be thinking about is a Keylime Pie.

Goodbye London dinner for Elliot's sister Alex

Hello London lunch for my sister Alissa

I've no idea why I waited until the end of summer to come up with my own raw recipe, but it was SO worth the wait! And perfect timing too- it's been a time for goodbyes, re-unions, visitors and all kinds of smooth sailing with this creamy, tangy, and refreshing cheese-cakie dessert...

RAW FOOD KEYLIME PIE

For the equipment

Removable bottom 10 inch tart pan

Blender

Food Processer

Optional: dehydrator

For the Crust

1 Cup Walnuts, soaked 2-8 hours

1 Cup desiccated coconut

2 Cups Dates, soaked 2 hours

1/3 Cup Cacao powder

Pinch salt

For the Filling

1 Cup Cashews, soaked 2-8 hours

1 Cup lime juice (about 5 large or 8 small limes)

2 Avocados

1 medium Mango

1/3 Cup Coconut Butter, gently melted

1/3 Cup Agave

-Start with making the crust by processing the walnuts with an S Blade of your food processer

-Squeeze the water out of the dates, add them to the food processer and pulse

-When the dates appear roughly chopped, add the remaining crust ingredients and process well

-Scoop the entire mixture into a pie pan and spread it evenly over the bottom and the sides with your hands. Do not rush this process

-Start preparing the filling by blending soaked cashews and lime juice until smooth

-Add the remaining filling ingredients and blend on high. Use a tamper for a powerful blender or pulse for standard blender

-Pour the mixture into the crusted mould and lightly wiggle the pan from side to side to flatten the pie

-Transfer to a freezer

-Best served about 4 hours after freezing or if left to freeze overnight or longer, simply thaw for an hour in the fridge to soften

If you were after lime garnish like mine, thinly slice 2 limes and dehydrate for 4 hours at 115degrees F. Serve as decoration and then add to teas. Yum

Lush Escapes- Luxury Raw Food & Yoga Retreat is happening again!

2011-08-12T14:11:00.002+01:00

Today is a TWO months anniversary since the stunning cute and lovely Colby Hanks of Kinetic Studios and I held our first ever Lush Escapes Retreat.

Lush Escapes is a luxury (oh yes luxury, we wouldn't have it any other way!) Raw Food and Yoga weekend retreat, which we designed specifically for those individuals wishing to get away to tranquillity but be involved in a stimulating program at the same time.

"Fun, energising, relaxing, and enjoyable weekend away from the hustle and bustle of daily life and a chance to relax in beautiful surroundings with like minded people" -Anita, Ireland

In June we escaped to the deluxe lodges set amongst a forest and a meditation centre of Yorkshire. Even on a rainy day, it all looked completely serene and picture perfect.

We were blessed with a group of truly amazing people- sisters, friends, married couple, singles, those with health challenges, and those in top health, many complete beginners to yoga or raw food, some that already practice yoga on a daily basis, some that study nutrition, and two beauties even flew over from California especially for Lush Escapes.

"I’ve done and overcome more in the past 3 days than the last 12 years... Tanya and Colby made me feel so positive and relaxed." - Laura, Wales

The program consisted of divine mocktails and canapés on arrival Friday evening, followed by a get to know each other session and voluntary Zumba. Both Saturday and Sunday included energising morning yoga and digestion boosting evening yoga. The raw food sessions were all workshop based, which included a selection of my top signature classes, where you got to learn all about the nutrition and the making of every drink, breakfast, meal and dessert. Yummy!

“Life-changing and life-enhancing. We picked up loads of new food recipes and ideas. The food was amazing and there was plenty of it; we were never hungry!” – Lynne & Roger, Yorkshire

We had awesome surprise challenges, group activities, educational dvd evenings, a crazy mask night, plenty of free time for hot tubs and exploring walks, even an unplanned Reiki session. I’ll tell you what was tough though... saying goodbye on Monday morning!

We all turned up as ourselves, individuals from all walks of life and left not only inspired to create a healthy lifestyle, but having formed solid friendships. We are all still in contact on a regular basis and that’s not about to change...

"I arrived depleted and emotionally empty. Within a few hours I felt revived and my energy, strength, spirit and happiness increased rapidly throughout the weekend. I recommend Lush Escapes to everyone!" -Michelle, Australia

This Autumn, we want to do it all over again!! And this time, it will be our final retreat for an entire year. What do you think? Will you join us?

The new location is a mansion house in Woodbridge, Suffolk and Oh My, when I say luxury, I mean luxury! You will absolutely relish in the extravagant rooms and hallways, bedroom suites, magnificent dining setting and a delicious kitchen (yes I want to eat it!)

It is just 1,5 hours from London by train and we’ve even got transfers from the station covered. Just bring comfy clothes and a toothbrush (well that’s your choice) and let us take care of the rest!

And if that wasn’t enough of good news... you may still be eligible for Early Bird Savings! Are you still here? Oh good you are already checking out http://www.lushescapes.co.uk/ :)

Hope to hear from you soon and CAN NOT wait to meet you!

Too much Love,

Tanya Alekseeva

PS If you can’t quite wait till 16^th September, Colby and I are running our popular 1 Day City Retreat on Sunday 21^st August. It is an absolute steal of a deal for a full day of Raw Food and Yoga for Beginners, take a look

The Getting Back to Basics Green Juice and 15 Health Benefits of Turmeric

2011-08-09T14:36:00.000+01:00

It’s now been exactly 10 days since Elliot and moved into our new London home and we’ve been loving every minute of unpacking, unwrapping, hanging paintings, assembling, reorganising, filling shelves, exploring our new neighbourhood, parks, transport routes, gyms and leisure facilities.

So much excitement comes with starting fresh, but I decided I am definitely no fan of packing. How is it possible to accumulate so much crap in just 2 years of living in UK, that four strong men were necessary for the move?

So what my last two weeks have been all about is de-cluttering, deciding, re-thinking, throwing away, recycling, giving away, letting go and getting back to basics.

This week’s recipe fits the theme precisely ...

THE GETTING BACK TO BASICS GREEN JUICE

I have contemplated a little about even posting it, because it is just TOO simple. You’ve all had a Kale, Cucumber and Apple juice, right? Or am I being totally ignorant to assume so?

I love this juice, because even though all three ingredients are combined, there is a perfect balance of each to still taste them individually and that is a really good thing when you’ve been over complicating recipes for a really long time to the point of exhausting your taste buds.

1 Apple

½ Cucumber

1 Bunch Kale

½ tsp Turmeric powder

-Juice all ingredients apart of turmeric

-Stir the turmeric in before serving

Polly Noble came over for some juice and planning (just wait till you hear what it is we are planning for you!!! So exciting! Toooo exciting!!!) and I knew she wouldn’t just handle it, but love it...though don’t say I didn’t warn you about Turmeric in your drinks...

The taste may be a tad overwhelming at first, but you do get used to it (maybe add an extra apple to start) and just take a look at why I make this magical Indian Saffron spice a necessary part of my diet...

15 HEALTH BENEFITS OF TURMERIC

1. Bright yellow pigment contains curcumin, which is an active compound with anti inflammatory actions

2. Similar effect to anti- inflammatory drugs but without the side effects

3. A natural antiseptic and antibacterial agent

4. Good for disinfecting cuts, bruises and burns and speeds up the healing process

5. An amazing natural liver detoxifier, improving liver function

6. Helps remove amyloidal plaque build-up in brain, so praised for preventing Alzheimer’s disease

7. Helps with weight management due to its powerful fat metabolism effects

8. Amazing for treatment of inflammatory skin conditions like psoriasis and acne

9. Best known for treating arthritis

10. A potent natural painkiller

11. Reduces the risk of childhood leukaemia and been shown to stop growth of new blood vessels in tumours

12. Really good for your stomach, calming gastric problems

13. Turmeric and onions combined are known to help prevent colon cancer

14. Turmeric and cauliflower combined are known to prevent Prostate cancer

15. Prevents oxidation of cholesterol, preventing your cardiovascular system

Some Turmeric straight out of the spice jar anyone?

Sprouting Chart and Guidelines

2011-08-03T21:40:00.000+01:00

Sprouted Adzuki beans

Hey there!

You may have seen my outrage on Facebook yesterday about losing internet connection for an entire day. It hit me like a brick. Yes, it was painful. I thought I was experiencing serious Detox symptoms during my heavy metal detox a while back, but I really had noooo idea what was coming my way when all of a sudden the phone signal AND wifi went bust!

Sprouted wheat

I’ve done ‘internet fast’ challenges in the past and got great pleasure out of it actually, but this time it was completely involuntary, more like a shock, as I simply was not prepared. Somewhere between tearing hair out of my head and freaking out like a mad woman, I finally saw something clearly...

Sprouted Alfalfa

I got my wish! For months now I’ve been dreaming about an opportunity to sit down without any interruptions, go over the stacks of notes from various courses to refresh, gather information that has been piling up, de-clutter to make room for learning more aaaaand make a Sprouting Chart for you too!!...

Sprouted Quinoa

Am I that boring, when THIS is what I’ve been dreaming of? I can’t tell you what a liberating feeling it is to turn a ‘catastrophe’ into an opportunity. Despite a whole day of ‘work’ being lost, I now feel more on top of work, than I have for a long time. Success!

Now... back to that Sprouting Chart...

Raw dry buckwheat

I get so many emails asking instructions on sprouting- Are grains ok? What kinds of seeds? What should water temperature be? How long to soak? How often to rinse? When to harvest? How much to measure?

Sprouted Fenugreek

Finally I managed to squeeze it all down into one simple table. It really is that simple. It only took me a whole day J But now you and I can refer back to this page for ever and ever. Double Success!

GENERAL SPROUTING GUIDELINES

ü Soak all seeds in glass/ceramic/stainless bowl in pure water

ü Feed soaking water to house plants (they thrive on it!) and rinse seeds well

ü Sprout in covered colander/ sprouting bag/ cheese cloth/ jar with mesh

ü Rinse (or water if growing greens in trays) with pure water every 12 hours

ü As a general guideline the sprout length should be roughly the same or twice as big as the seed, (exception: small vegetable seeds will be many times longer and green shoots will be 10cm from the soil)

ü Note, that I have experimented with all these sprouts in UK indoors and at steady semi-dry temperatures of around 23degrees C. Where it is warmer and drier, required sprouting time may double

SPROUTING CHART

Variety	Dry Measure	Yield	Soaking time	Sprouting time	Notes

NUTS
All, but peanuts	1 Cup	1 3/4 C	12 hrs	0 hrs	Soak in cool water, will store 3 weeks in fruidge if in water

SEEDS
Sunflower, hulled	1 Cup	2 Cups	4 hrs	12-24 hrs	Soak in cool water, store dry in fridge
Pumpkin, hulled	1 Cup	1 3/4 C	4 hrs	12-24 hrs	Soak in cool water, store dry in fridge
Sesame, hulled	1 Cup	1 1/2 C	4 hrs	6-12 hrs	Soak in cool water. Do not sprout for longer, they'll be bitter
Buckwheat, hulled	1 Cup	1 3/4 C	1-4 hrs	12-24 hrs	Soak in cool water. Buy Raw groats only

BEANS/ LEGUMES
Lentils	1/2 Cup	2 Cups	12 hrs	3 days	Soak in very warm water to convert starches to complex sugars
Chickpeas / Garbanzo	1/2 Cup	2 Cups	12 hrs	3 days	Soak in very warm water initially. Complete protein
Adzuki	1/2 Cup	4 Cups	12 hrs	4 days	Soak in very warm water initially
Mung	1/2 Cup	4 Cups	12 hrs	3 days	Soak in very warm water initially
Lima/ Pinto/ White/ Red	1/2 Cup	2 Cups	12 hrs	3 days	Soak in very warm water initially
Green peas	1/2 Cup	1 1/2 C	12 hrs	3 days	Soak in very warm water initially

GRAINS
Wheat/ Kamut	1 Cup	3 Cups	6 hrs	2 days	Soak in very warm water initially
Spelt	1 Cup	3 Cups	6 hrs	2 days	Soak in very warm water initially
Rye	1 Cup	3 Cups	6 hrs	2 days	Soak in very warm water initially
Barley	1 Cup	2 1/2 C	6 hrs	12 hrs	Soak in very warm water initially. Doesn't sprout
Corn	1/2 Cup	2 Cups	12 hrs	2 days	Soak in very warm water initially

ALKALIZING GRAINS
Quinoa	1 Cup	3 Cups	3-6 hrs	24 hrs	Soak in very warm water initially. Most calcium
Millet	1 Cup	3 Cups	6 hrs	12 hrs	Soak in very warm water initially. Most alkalizing of grains
Amaranth	1 Cup	3 Cups	3-6 hrs	24 hrs	Soak in very warm water initially
Teff	1 Cup	3 Cups	3-6 hrs	24 hrs	Soak in very warm water initially

SMALL VEGETABLES
Alfalfa	3 Tbsp	4 Cups	6 hrs	5 days	Soak in cool water
Cabbage	3 Tbsp	4 Cups	6 hrs	5 days	Soak in cool water
Clover	3 Tbsp	4 Cups	6 hrs	5 days	Soak in cool water
Kale	3 Tbsp	4 Cups	6 hrs	5 days	Soak in cool water
Mustard	3 Tbsp	4 Cups	6 hrs	5 days	Soak in cool water. Spicy
Radish	3 Tbsp	4 Cups	6 hrs	5 days	Soak in cool water. Spicy
Turnip	3 Tbsp	4 Cups	6 hrs	4 days	Soak in cool water
Fenugreek	1/4 Cup	4 Cups	6-12 hrs	5 days	Soak in cool water. Dissolves mucous

GREENS/ SHOOTS
Wheatgrass	1 Cup	1 tray	12 hrs	7-10 days	Sprinkle over dirt in tray, see more
Sunflower greens	1 Cup	1 tray	12 hrs	7-10 days	Sprinkle over dirt in tray, see more
Snow pea shoots	1 Cup	1 tray	24 hrs	7-10 days	Sprinkle over dirt in tray, see more
Buckwheat lettuce	1 Cup	1 tray	12 hrs	7-10 days	Sprinkle over dirt in tray, see more