So what do I eat tonight? some basic recipes
Raw Foods benefits and recipes
Candida general overview, our story, and free download
We define wholesome eating as
eating foods as close to the way
they were originally created as possible.
- whole - unrefined
- fresh - unprocessed
- in season - without preservatives, additives,
- organic or "enriching"
- minimal cooking - not genetically-modified
Wholesome eating simplifies our eating choices
We don't have to obsess over RDA's and the
amount of this or that nutrient, because. . .
Whole natural foods naturally have all the good stuff!
We encourage you to begin the transition
from
Not-so-whole to Wholesome
from white (refined) to colorful
from packaged (processed) to fresh
from dead (cooked) to living (raw)
from nutritionally depleted to nutrient-rich
from redundant to the incredible variety
of colors, aromas, textures and flavors of
Wholesome foods !
It’s all fine and good to have an idea, but sometimes quite another thing
to know how to put it into practice.
Here are a few simple and basic recipe ideas to get you started - a few of our favorites!
A Few Keys to Successful, Enjoyable Change
simple- a few basic ingredients and simple preparation.
familiar- foods similar to those with which you’re comfortable.
whole, natural foods- as close to the way they were originally created as possible.
fresh foods- becoming a larger part of your diet, plenty of salads and fruit!
Recipes below taken from Everyday Wholesome Eating, used with permission.
2 oranges opt.: 1 apple
2 frozen bananas ½ cup nuts
2 handfuls of pineapple, ½ cup water
strawberries, grapes, or ice
blueberries, mangos or
whatever other fruits you
may have on hand (fresh or frozen).
Process oranges, nuts and water in
blender before adding other
ingredients (it helps if these are
smooth before adding the frozen
ingredients). Add rest of ingredients
and process till smooth.
Great topped with chopped nuts,
ground flax or chopped fresh fruit!
- basic recipe -
customize according to your tastes!
5 lb. (1 bag) carrots
2 Granny Smith apples
any of the following additions:
beets, celery, cucumber, parsley,
spinach, romaine lettuce, etc.
Process through a juicer, then pack
into 8 oz. canning jars for the day.
Refrigerate or put in a cooler pack to
go.
two recipes
are great ways
to maximize
your intake of
fresh fruits
and veggies
Serve chili with or over baked potatoes
Serve chili with wholegrain cornbread
Serve chili with tortilla chips and salsa
Serve chili over a salad and sprinkle with crumbled tortilla
chips and salsa (taco salad)
Serve chili with or on brown rice
2 Tbsp. oil/butter 2 Tbsp. chili powder
3 onions, chopped 2 tsp. oregano
6 cloves garlic 2 tsp. ground
cumin
28 oz. can tomatoes ½ tsp. cinnamon
5 cans of beans 1 ½ tsp. sea
salt
(kidney, black, pinto, etc.)
Saute onions and garlic in oil/butter. Add
seasonings, tomatoes, and beans. Bring
to a boil, then simmer for at least 20
minutes, stirring occasionally.
This is our all-time favorite company dish. We
serve with tortilla chips or cornbread and all the
fixin's for a make-your-own salad bar.
Measure brown rice into a large saucepan (about ½ cup per
person). Add a pinch of salt and some oil/butter, if desired.
Add twice as much water as rice, and bring to a boil. (Can
boil the water in a teakettle before adding to the rice to speed
up.) When mixture reaches a boil, reduce to simmer, cover
and cook for about 45 minutes. Test for tenderness.
Remove from heat and let set for 10 minutes before removing
cover and serving. (This is the secret for non-sticky rice!)
Wholegrain pasta Prepared pasta sauce
Heat pasta sauce. Add sauteed onions, peppers and/or
mushrooms, if desired. Prepare pasta as directed on
package. Excellent served with salad and wholegrain bread.
Wholegrain pizza crust
Prepared pizza sauce
Vegan cheese (rice, soy, etc.)
Pizza toppings- onions, peppers,
mushrooms, garlic, tomatoes,
artichoke hearts, black olives, etc.
Preheat oven and baking sheet/stone.
Saute vegetables to top pizza. Spread
pizza sauce on crust, sprinkle with grated
vegan cheese and toppings. Bake at
425 degrees for 25-35 minutes.
Burger- Heat wholegrain buns and veggie burgers. Add
sliced onion, tomato, lettuce, and other toppings.
Sandwich- spread wholegrain bread or pita with hummus,
guacamole, salsa, or vegan mayo, then fill with lettuce,
avocado, tomato and grated veggies.
8 cups rolled oats 2 tsp. cinnamon
1 cup grated coconut 1 ½ cup raisins
1 cup sunflower seeds 1 cup chopped
½ cup pumpkin seeds dried fruits (figs,
1 cup chopped nuts dates, apricots)
Mix and store in refrigerator.
Muesli can be eaten plain (as a snack), or in a
bowl with rice or nut milk (as a cereal). More
traditionally, it can be soaked overnight with an
equal amount of water or apple juice, then a
mashed banana or other chopped fruit can be
added before eating. YUM!
Slice apples and spread with or dip in almond butter,
pumpkinseed butter, cashew butter, etc.
Stuffed Dates
Slice and pit dates. Replace pit with an almond,
walnut or pecan.
Trail Mix
Combine equal amounts of nuts, seeds and dried
fruit. Customize according to your preferences.
Suggested ingredients: raisins, dates, figs, apricots,
sunflower seeds, pumpkin seeds, walnuts, pecans,
almonds, cashews, etc. Great for trips!
Raw foods come to us with the living enzymes necessary to facilitate the digestion and assimilation of the nutrients
in foods. Cooking kills all enzymes, as well as most vitamins, and alters the minerals and proteins in such a way
that they are less usable to the body. Because the cooked food is not accompanied by the enzymes necessary
for digestion, it places more of a strain on our digestive system and many of the nutrients that are left after
cooking are lost in this process (besides those lost through any refining or processing).
Raw foods are also the most nutritionally dense, because all of the original vitamins, minerals, proteins, fats and
fiber are in their unaltered forms and completely available to our bodies. A raw food offers up to three times the
nutrition of the same cooked. Since true nutrition is concerned with feeding our cells, it is important to provide
them with the living nutrients of raw foods. Life can be sustained on cooked foods, but cells are not replenished
and replaced in an optimal way. On raw foods you will find that you eat less, yet your body will operate more
efficiently with what you provide.
Also because raw foods are easily digested, less energy will be expended on the process of digestion and be
available to you. Most people who add more raw foods to their diet are surprised by the increase in energy they
experience.
Live foods feed a living body.
Choose fresh fruit for snacks
Begin lunch or dinner with a large salad
Try a fruit smoothie for breakfast or dessert
1. Eating raw means we are consuming foods as close to
the way God originally created them as possible.
2. All animals subsist on an all raw diet (except for
humans and their pets)
3. Raw foods are in their purest state (organic)
Unaltered by heat, chemicals, stabilizers, preservatives,
colorings, additives, etc.
4. Packed with nutrients in most body-available form:
Amino acids Phytochemicals
Essential fatty acids Antioxidants
Complex carbohydrates Chlorophyll
Vitamins Fiber
Minerals Purified water
Enzymes Oxygen
5. Raw diet provides more vitamins, minerals,
antioxidants, etc.- than any other diet!
6. In contrast, cooking:
a. destroys oxygen, enzymes and chlorophyll
b. destroys most vitamins (all of C, most of B)
c. alters minerals (rendered inorganic)
d. alters/harms fats and fiber
e. requires more energy for digestion
cooked foods - 35-65% of energy
raw foods - 8-12% of energy
f. requires more time for digestion (2-3x)
g. encourages overeating- because nutritional content
is lacking, our cells are still looking for nutrition.
1 cup pecans ¼- ½ cup honey (to taste)
1 cup walnuts ¼ - ½ tsp. sea salt (to taste)
1 cup dates, pitted
Grind pecans, walnuts and dates in food processor
until well-chopped and blended. Add honey and
continue to process until mixture forms a ball.
Careful to not over-process.
As a pie crust:
Press into base and sides of pie pan before adding
filling. Reserve some of the “dough” to crumble on
top of the finished pie.
As cookies/raw balls:
Use as is, or add:
1 tsp. cinnamon and/or ½ tsp. nutmeg,
or 1 Tbsp. carob powder,
or 1-2 Tbsp. orange zest
Roll the dough into balls, then roll in flaked coconut,
ground nuts or carob powder.
These cookies make excellent holiday treats
and presents.
Recipe taken from Everyday Wholesome Eating...In the Raw,
used with permission.
| What is Candida? Candida is a condition of yeast overgrowth that is the root of a myriad of symptoms, some of the most common including: fungal problems, yeast infections, fatigue, mental fogginess, digestive problems, bloating, food cravings and an overall weakened immune system. If you've been doing everything you know to be best for your health, yet still suffer with some nagging problems or aren't seeing the health gains you might like to be, maybe candida has a hold on your health. |
Newly expanded with full 3 week menu plan.
Contains recipe lists for compatible recipes
in Everyday Wholesome Eating and
Everyday Wholesome Eating...In the Raw
Includes handy reference sheets for you to
copy and post in your kitchen.
| Free download containing selections from The Candida Companion Guide |
My husband and I took a year and a half to transition from the Standard American Diet (bagels and
cream cheese for breakfast, hot dogs and cheese curls for lunch and a dinner planned around a meat
centerpiece and a rice mix or pasta side dish, occasionally an overcooked veggie besides) to a whole,
natural vegetarian diet that included lots of raw fruits and vegetables as well as vegetable juices. We
saw some pretty amazing results (John lost over 100 pounds, was able to get off high blood pressure
medicine and was free of Meneire’s disease symptoms, and Kim was relieved of many annoyances like
headaches, back pains, acid stomach and menstrual problems) but we had some nagging problems that
just didn’t seem to be going away.
It became very discouraging because we felt like we were doing everything we could think of “right” yet
John had persistent fungal problems and I had been struggling for years with low energy, low
enthusiasm, and low libido.
We sought what help we could. John’s fungal problems (athlete’s foot, jock itch, ringworm, toenail
fungus) we treated topically with every cream and powder on the market. We thought it was a skin
problem. It wasn’t until late in the game that we learned it was an internal problem that was manifesting
itself on John’s skin. Our family physician said he could take a medication but it would be very
expensive and he would need to come in regularly to have his liver checked. Praise God that we were
kept from pursuing that option. I went to our physician regarding my low energy and libido. He ran
some blood tests, which came up normal. He recommended I take an antidepressant for a while to see
if that would help. I really didn’t think I was depressed, so once again, praise God, we did not try that
option. But still no relief. We even went to an acupuncturist, but when he consistently suggested that
my low energy was tied our vegetarian diet, I became disinterested.
We had sought help in many directions and were doing everything we could think of for our health, but
these problems hung on. Then, while visiting with friends from our church, the wife asked if we had ever
heard of candida and she explained how John’s fungal problems were linked to this health problem.
Hurray! We had a name and an avenue we could investigate. I made some additional dietary changes
to help John with this condition, still having no idea it was also the source of my problems. Six months
later I began reading a book specifically about candida and when I read the list of common symptoms
“fatigue” and “low sexual interest” jumped off the page at me. I had the same underlying problem, it was
just manifesting itself in a different way in my body.
We decided to aggressively attack this problem as recommended in the book, and experienced some
pretty pronounced healing symptoms as the yeast died off (temporarily I had extreme fatigue, inactive
bowels for a week and a half, and we were unusually crabby).
For the first time in years, we saw improvements in our conditions.
I began investigating candida and its treatment even more intensely, spoke with others who were
dealing with or had dealt with this problem, and developed the plan that I share in The Candida
Companion Guide. The plan we originally followed was effective in freeing us from the tenacious hold of
candida, but the method, I believe, was more stringent than need be.
I’m excited to share with others a far more “doable” plan as well as the recipes needed to survive this
temporary restricted diet.
I would love to hear your own personal story of recovery from candida, as well as any ideas, tips or
encouragements that might be of help to others. Sometimes the smallest suggestion can be the key to
success for a person, so please send along a note! Please e-mail your stories or suggestions to:
info@simplynaturalhealth.com. Please indicate if you’re willing to have your story or ideas shared on
our website.
