RAWsberry Cheesecake – Raw Vegan Raspberry Cheesecake

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For those of you who follow me on Instagram and Facebook, you’ll remember that I told you that making a raw vegan cheesecake was on my goals list. Not only was this recipe super easy, it was so delicious! I totally recommend investing in a spring-form pan, which you can easily purchase from Amazon for about $13.

I served this to some friends who came over for brunch, so it was my first time to try it, along with them! I always get a little nervous about these things, don’t you? Like, “here’s something I’ve never made, and it’s our only dessert, so I hope it doesn’t suck.” I *have* made things that suck (if anyone at Lotus is reading, how about that fiery chocolate pudding, lol!!) as I am not perfect and we all have kitchen fails once in a while. …but this, this did NOT suck. This was vegan cheesecake heaven. Light, not too sweet, not too dense, creamy, tangy, and just…you have to make it! Promise me you will!!

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RAWSberry Cheesecake (Raw Vegan Raspberry Cheesecake)

Ingredients:
Crust:
1/2 cup raw almonds
1/2 cup soft Medjool dates
¼ tsp. sea salt

Filling:
1 ½ cups raw cashews, soaked for at least 5 hours, overnight is best
Juice of 2 lemons
1 tsp. alcohol-free vanilla extract
1/3 cup virgin, raw coconut oil, melted
1/3 cup coconut nectar
1 cup fresh, organic raspberries (thaw completely if using frozen)

Directions:
1. Place nuts, dates and sea salt in a food processor and pulse to chop until they are to your desired fineness (process a finer crust longer than a chunky one). Test the crust by spooning out a small amount of mixture and rolling it in your hands. If the ingredients hold together, your crust is perfect. Scoop out crust mixture in a 7” spring-form pan and press firmly, making sure that the edges are well packed and that the base even throughout.
2. Warm coconut oil and coconut nectar in a small saucepan on low heat until liquid. Whisk to combine.
3. in your food processor or a high powered blender (such a VitaMix) place all filling ingredients (except raspberries) and blend on high until very smooth (this make take a couple minutes, so be patient).
4. Pour about 2/3 (you don’t have to be exact–hard to mess up this recipe) of the mixture out onto the crust and smooth with a spatula. Add the raspberries to the remaining filling and blend on high until smooth. Pour onto the first layer of filling. Place in freezer until solid.
5. To serve, remove from freezer 30 minutes prior to eating. Run a smooth, sharp knife under hot water and cut into slices. Serve on its own, or with fresh fruit. Store leftovers in the freezer.

For more delicious and guilt-free recipes such as these, or for personalized coaching, contact me! I look forward to being of service to you!

 

Macadamia Fig Smoothie

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Fig season!!! Isn’t it the BEST???

I just picked up some organic figs from Whole Foods the other day, and woke up this morning and thought, “I need to make a fig-centric smoothie”. I typically use a chocolate flavored plant-based protein powder, and I didn’t want a “chocolate/fig” thing goin’ on, but I definitely wanted protein, so that’s why I thought macadamia nuts would be a good pair!

Figs are naturally high in fiber and potassium. They are also helpful for fertility as they contain a lot of iron, which are important for healthy eggs and ovulation.

I also sweetened this with yacon syrup, and if you don’t know much about yacon syrup, let me tell you about how wonderful it is!

Yacon syrup is extremely low GI, and safe for diabetics AND for candida! It won’t feed bad bacteria. Also, it contains fructooligosaccharides, which are PRE-biotics (food that feed GOOD bacteria). It has the consistency kind of like a thinner molasses, I suppose, and it’s rich in flavor, as it comes from a tuber native to South America.

Behold–the Macadamia Fig Smoothie!

Ingredients:

  • 1.5 cups almond milk
  • 4 fresh figs
  • 2 tbsp. macadamia nuts
  • 1 frozen banana
  • 1 tsp. yacon syrup

Blend away and enjoy!

Tell me…what is your favorite way to enjoy figs?

For more delicious recipes or personalized nutrition plans, contact me! I’m happy to be of service to you! xo-Dori

Dori The Healthy Donut Baker

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Hey all!

Wow! I feel like a jerk for not blogging regularly, so I apologize for that! I know it’s been a while, but hopefully you’ve been staying in touch on my social media platforms (Facebook, Instagram and Twitter).

If you’ve been kind enough to follow me there, you may have seen recently, that I’ve taken up baking healthy donuts! Kinda random, I know, but it’s been super fun, and those babies have been keeping me pretty busy! Last month, I was honored to participate in a Lululemon event in Brentwood for the Manta Movement bracelet launch, my buddy’s open house for his amazing natural therapy clinic Pure Vitality Rejuvenation Center and a Meatless Monday event in Long Beach where my donuts were in the swag bag with some delicious vegan fave samples provided by Beyond Meat, Daiya Cheese, Upton’s Natural’s and Field Roast! I was blown away and so stoked to have my little donuts handed out with such BIG names in the vegan world! #grateful

I just wanted to tell ya about the donuts since I don’t have an official website for them, so you won’t find much about them online, unless you’re following my social media.

The donuts are vegan, gluten free, and refined sugar free. They are made with gluten free oat flour and contain chia seeds, for added protein. They contain roughly 10 g of sugar per donut (varies on the topping choice), and the sugar source is a teensy bit of pure maple syrup. They are all topped with a chocolate glaze, and that is sweetened with malitol, which is a sugar alcohol (and thus, less than 1 g of sugar and zero calories).

I started playing around in my kitchen, and posted a photo of them one day, and it all started with one friend asking me to make her a batch and then POOF, it’s now “my thing.”

You can find them weekly in my office at Lotus East-West Medical Center, and they can be ordered privately via email: healingthrufood@gmail.com. Currently, I am only servicing Los Angeles, and this helps to keep them local, fresh and “eco-friendly”. 😉

My philosophy behind them is that you do not have to give up tasty, fun food if you want to eat healthy. Eating healthy *should* be FUN!

Speaking of fun–it’s 4th of July weekend!!! Hope you have plans to do something SUPER fun (and healthy). A few healthy tips:

  • Stay hydrated (travel with a refillable water bottle)
  • Bring your own food to parties (something fun to share–a big salad, a gigantic watermelon–it doesn’t have to be complicated to be great)
  • Limit alcohol intake
  • Graze all day–even if it IS a holiday–especially if you *are* drinking

Stay safe and have fun, you guys!! …AND, if you’re local and would like to order donuts, shoot me an email! I’d love to connect with you over some truly healthy, delicious, guilt free treats!

 

Plant-Based Protein Sources

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The majority of people I come across and work with do not always understand where they can find alternative sources of complete plant protein and some will argue that a plant-based diet is lacking and one cannot survive without eating animal flesh. Hogwash!

Also, in my humble opinion, I think we are truly a bit “protein obsessed” in this country! On average, we only need about 20-30% of our calories to come from protein and our bodies can really only absorb about 20 grams of protein per sitting, so consuming globs of whey powders of pounds or grilled chicken breasts won’t do us any good since the body does not maintain a store of excess amino acids (the building blocks of protein). Once your daily protein needs are met, your body has two options for dealing with any excess protein. Option 1: If your calorie intake is low that day, your cells may convert it into fuel. Option 2: If you’ve had plenty to eat that day (i.e. met your caloric intake), your body will convert the extra protein to fatty acids (a.k.a. FAT).

Many argue that plants are not a source of “complete” protein. The term “complete protein” refers the building blocks of protein: amino acids.  There are 20 different amino acids that form a protein molecule, and there are nine that the body cannot make on its own. These nine are called essential amino acids and since the body does not produce them, we need to get them from food sources. In order to be considered “complete,” a protein must contain all nine of these essential amino acids in mostly equal parts.

So, animals products such as meat and eggs are naturally complete proteins, and plant sources such as beans, legumes, nuts and seeds are not. But I’ve got news for you; we don’t need every single essential amino acid in every bite of food in every meal we eat; we only need a sufficient amount of each amino acid every day. So, if you are consuming a diet rich in nutrient dense plant-based foods, and grazing all day, your body in its infinite wisdom, is smart enough to do its own combining and you’ll get what you need! So don’t worry too much about that and get your butt to the farmer’s market!

As you browse the list to follow, you can see there are plenty of healthy, nutrient dense, plant-based protein choices listed (that are not just soy-based—with the exception of organic tempeh, which I like on occasion!). A lot of these things can be thrown into smoothies, which I believe is the tastiest way to consume things like blue-green algae, for instance.

Most supplements can be found at your favorite health food store, or online.

POWER PACKING VEGGIE PROTEIN SOURCES

  • Green-leafy veggies (spinach, kale, bok choy, collards, green cabbage, arugula)
  • Good quality plant-based protein powder (my fave is Sun Warrior)
  • Goji berries
  • Mulberries
  • E3 Live (amazing blue-green algae product-this can be extremely powerful for mental clarity!!)
  • Blue-green algae such as chlorella and spirulina
  • Hemp (raw hemp seeds and hemp protein)
  • Pea protein
  • Rice protein
  • Fresh olives
  • Grass powders (wheatgrass, barley grass, etc. I like Amazing Grass’s products)
  • Maca powder
  • Brewer’s yeast (not recommended for people with candida)
  • Raw pumpkin seeds
  • Raw almonds
  • Sprouted grains
  • Sprouted wild rice
  • Sprouts of all types
  • Nut butters
  • Beans (garbanzo, kidney, black, adzuki, etc.)
  • Lentils
  • Organic, non-GMO tempeh

As you can see, there are plenty of foods to choose from! If you need more specific help incorporating them into your diet, contact me! I can help you come up with some very tasty ways to start consuming more plant-based protein, and I promise, you won’t even miss that burger!