Welcome to Defiant Recipes.  Here we are Defying the SAD (Standard American Diet) by eating food that is alive, fresh, uncooked, and amazingly healthy.   Unfortunately, your spouse, kids, friends, coworkers, etc, are probably stuck in the SAD mode and will not be supportive of your efforts to go raw and be vibrantly healthy.  They want to keep you stuck in the same death and disease diet that they don’t have the guts to break out of!  Be Defiant!  Misbehave!  Eat what YOU want, what your body wants, and what you KNOW will nourish you to boundless energy, a youthful appearance and vibrant health.  You are not a sheep, unless you are a black one!

I am working on a recipe book, hopefully to be published in 2010.  I would love your feedback on some of my recipes.  Click on the link to the upper right, where it says Subscribe to Defiant Health, and enter your name and email address and I will email you some of the recipes that are going in to the book.  And I promise never, ever to share your email address or spam you with a bunch of junk.  I hate spam too, and would never do that!

 

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GREEN SMOOTHIES:
This is the ultimate fast, easy food. Simply dump in a blender, press a button, pour in a glass and enjoy. Rinse the blender and you’re done!

Why green smoothies? In a nutshell, by blending the greens, you ‘pre-digest’ them and unlock the wondrous amount of nutrients they contain in their tough little cells. The blender breaks open the cell walls and releases the nutrition and it is easily and instantly absorbed by your body without working so hard on digestion. It is almost physically impossible to chew greens enough to unlock their nutritional potential, and the body has to work hard to digest them with all the fiber. The fiber and all its benefits are still there in a green smoothie, as opposed to juicing, so that is the main difference between blending and juicing.

Don’t be put off by the green color. You probably won’t taste the greens at all, but if they are too strong, add more fruit or cut back on the amount of greens until your taste buds adjust. For some reason, people are averse to drinking or eating green things. Get over it! Color doesn’t equal taste.

I highly recommend a heavy-duty commercial blender for these. A Vita-Mix or Blend-Tec is ideal. They run about $400.00. If your budget doesn’t allow for those, try the Kitchen Aid Heavy Duty model at $150.00. Anything less won’t be satisfactory, and probably will be a waste of money, as it will break. This is the best health insurance you can buy! The better the blender, the more finely the greens will be blended, and you won’t have strings and chunks left in the smoothies. Plus it will just hold up longer, as this is pretty hard usage.

These recipes are not precise, and will change every time you make them. It all depends on how ripe and juicy the fruit is, how big the individual fruits are, how many and what type of greens you add, etc. You may have to add more or less liquid or ice to achieve the consistency that you prefer. These are living foods, and part of the wondrous attributes they have is that each one is different. Don’t get stuck measuring the ingredients! All of my amounts are approximate. I just throw in however much I want. Feel free to experiment!

Also, all these recipes can be made without greens, if you just want a fruit smoothie. That is perfectly fine, very healthy, and incredibly delicious! At least TRY the greens, though, even if just a little at first. The health benefits are incredible!

The basic recipe is:

60% fruits

40% greens

Water, coconut water, or fruit juice

Ice, protein powder, maca powder, etc are all optional.

Just take whatever fruit you have on hand that you really like, choose a complimentary green, and blend them together. It’s that easy!

Suggested greens:

Kale, Spinach, Swiss chard, Collard greens, Beet greens, Romaine Lettuce, Parsley, Laciniato Kale, Turnip greens, Dandelion greens, Arugula, Celery

I would hardly eat greens at all before I discovered Green Smoothies. I didn’t like the taste of greens. The difference they have made in my health is amazing. I feel blessed to have discovered Green Smoothies, and I now swear by them. I was introduced to the idea at a lecture by the incredible Tonya Zavasta (www.BeautifulonRaw.com). For in-depth information, Victoria Boutenko’s books are invaluable. She and her family are the pioneers of Green Smoothies. Visit www.rawfamily.com for more information.

A few notes:

It should go without saying, but use organic produce wherever possible. Avoid the pesticide-laden, nutritionally-deficient, conventionally-grown produce, especially the greens and fruits where you eat the peel and all. Also, all ingredients should be RAW if possible, meaning they are never processed or heated above 110 degrees F.

I love to use young Thai coconut water in my smoothies. I buy mine at the Asian market near my gym, as they are available by the case and MUCH less expensive. It is a bit of work to get into them but the rewards are great. Young coconut water can be used in place of blood plasma for a transfusion! This happened often during World War II in the Pacific Islands. It is perfectly sterile and loaded with electrolytes, etc.

If you don’t have young Thai coconuts, use quality filtered water. Or use fresh-squeezed orange juice (NEVER from a carton!), or another personal favorite of mine—watermelon juice. Simply blend watermelon chunks until liquid, pour in a pitcher and keep in the refrigerator. Spectacular!

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Recipes:

Banango Blast

1 ripe juicy mango

1 or 2 bananas

1 cup young Thai coconut water or filtered water

A big handful or two of greens

Crushed ice (optional)

 

Liquid Peach Cobbler (one of my favorites!)

2 cups of fresh peaches, or frozen in slices or chunks (no sugar!)

1 or 2 bananas

1 or 2 Tablespoons raw honey or yacon syrup (or stevia packets) (optional)

1 or 2 big handfuls of baby spinach leaves

1 cup young Thai coconut water, filtered water, or fresh almond milk

Generous dash of organic cinnamon & nutmeg

 

Blue You Away

1 cup fresh or frozen blueberries

1 or 2 bananas

1 or 2 big handfuls of your favorite greens

1 cup young Thai coconut water or filtered water

 

Pina Colada

1 cup fresh pineapple chunks

1 cup young Thai coconut water

Flesh of 1 young Thai coconut

1 banana

1 or 2 big handfuls of your favorite greens

 

Orange Crush

2 or 3 oranges, juiced or fresh squeezed, enough to make 1 cup of juice

1 mango, peeled and sliced

1 small or ½ large papaya

1 or 2 big handfuls of your favorite greens

 

South Pacific

1 or 2 bananas

1 cup pineapple chunks

1 mango, peeled and sliced

1 cup young Thai coconut water

1 or 2 big handfuls of your favorite greens

 

Kiwi Krazy

2 or 3 peeled kiwis

1 banana or 1 cup pineapple chunks

1 large stalk of celery

1 cup young Thai coconut water or filtered water

This is really an unusual but awesome taste!

 

Again, remember it’s up to you. These are just a jumping-off point for ideas. ANY fruit you like, with ANY green you want. Melons work well, too. Just don’t combine them with other fruits. Keep it simple with only melons and greens. Combining melons with other fruits may cause stomach upset.

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My Awesome Guacamole Recipe:

Warning: Highly addictive!

Important that the ingredients are as fresh & organic as possible. I grow my own tomatoes, jalapenos, etc. What I don’t grow, I get from the health food store.

2 or 3 big ripe avocados

4 or 5 Roma tomatoes, or 2 medium slicing tomatoes

Juice of 1 lime, freshly squeezed

4 or 5 cloves garlic, to taste (I use hot pepper/olive oil marinated garlic cloves, because I like their heat & flavor)

1 or 2 jalapenos, depending on how hot you like it!

BIG handful of fresh cilantro, usually 1/2 of the bunch I get from the store

1/2 medium onion

Celtic sea salt (BEST healthy brand!)

Herbamare seasoning salt (optional but awesome)

Cumin

Place cilantro, onion, garlic, lime juice & jalapenos in food processor, and process until chopped very, very fine. Add the two avocados, half the tomatoes, & seasonings to taste. Process until well blended. Finish by adding the rest of the tomatoes & pulse until they are blended in but still nice & chunky. Enjoy!

None of the ingredients are exact. It is different every time I make it depending on the size of the main ingredients. I just taste it at the end & adjust. I use habanera pepper powder if I don’t have fresh jalapenos on hand. I also REALLY like cilantro, so you don’t have to use as much as I do.

This is SO EASY. All you have to do is pulse it in a food processor. No cooking involved, and very little chopping. I do chop up the onions & tomatoes a bit, just to get them going for the food processor. Plus it’s easy to clean up–just rinse in the sink!

This is an absolute health cocktail. Every ingredient in this guacamole has incredible health benefits, as long as they are fresh & organic. Cilantro helps remove mercury & other heavy metals from the body for wonderful detoxing. Avocados are awesome for great fatty acids & really help the skin, hair, & nails, as well as being good for your heart. Onions & garlic have so many benefits that it’s too much to list. Tomatoes of course have lycopene & many other antioxidants & vitamins. Lime has vitamin C for days. REAL sea salt has every trace mineral the body needs. (But don’t overdo it–it’s still salt!)

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Protein Smoothies:

I highly recommend a Blend Tec Blender for these smoothies. This high-powered monster makes the smoothest blends in seconds and unlocks more of the nutrition of the foods’ cells.

K.I.S.S. (Keep It Simple, Silly!)

Almost too simple & obvious to print, but this is the purest, quickest and easiest way to enjoy a fabulous superfood protein shake. This is the base recipe, so use your creativity and add what you like to create your own personal smoothies.

1 cup almond or sesame seed milk, or pure water

1 to 2 scoops Sun Warrior Protein, any flavor

1 or 2 bananas

 

Life by Chocolate

1 to 2 cups fresh-made almond milk (see recipe)

2 very ripe bananas

1 scoop Sun Warrior Chocolate Protein

2 Tablespoons Elements for Life Raw Cacao (Chocolate) Nibs

1 packet Stevia or 1 Tablespoon raw honey or agave syrup

1 Tablespoon raw tahini (optional, but very delicious & healthy)

Crushed ice

Blend all ingredients at high speed. Fast food frosties have NOTHING on this! The chocolate nibs will still be a bit crunchy if you don’t have a super high speed blender. You can pre-grind them in a coffee bean grinder if you have one.

Almond milk:

Soak 2 cups of RAW almonds overnight. Drain and rinse. Blend almonds with 6 cups water, 3 pitted dates, and a pinch of Celtic salt. Strain through a nut milk bag or doubled cheesecloth into large bowl or pitcher. Keep refrigerated, & it is good for 3-4 days. Reserve pulp for raw recipes. You can also use any other nut, or seeds like sesame seeds, which make a wonderful milk much higher in absorbable calcium than cow’s milk.

 

Chai Latte

This one is to LIVE for! An absolute favorite!

1 cup almond or sesame seed milk

1 or 2 ripe bananas

1 scoop Sun Warrior Vanilla Protein

1 Tablespoon Raw Tahini (optional)

Generous sprinkle of cinnamon (I like a LOT)

Dash of nutmeg

1 packet Stevia or 1 Tablespoon raw honey or agave syrup (optional)

Crushed ice

Blend, sip, and swoon!

 

I Love the Mango!

1 fresh ripe mango, peeled and sliced

1 cup purified water or coconut water

1 ripe banana

1 scoop Sun Warrior Vanilla Protein (optional)

Stevia or Honey to taste

Crushed ice

Mangos are SO good for you! Try to have at least one or two a week! They are very high in iron, magnesium and potassium. And in one lab test, they poured mango juice in a test tube that contained viruses, and it killed the viruses! Sounds good for flu season to me!

 

High Protein Green Smoothies:

There is already a ton of protein, in the form of individual amino acids, in the greens and fruits. But adding the Sun Warrior Protein boosts the muscle-building power and provides a pleasant vanilla taste and a bit more sweetness to the fruit smoothies. I personally don’t like the chocolate protein with greens and fruits (with the notable exception of the Chocolate Cherry Bomb), but if you do—more power to you! There are no rules. If you like it, blend it!

Cherry Bomb

½ bag frozen organic cherries (Cascadian Farms is good)

1 or 2 cups fresh pineapple chunks

1 cup young Thai coconut water or filtered water

1 scoop Sun Warrior Vanilla Protein (optional)

1 teaspoon Elements for Life Maca Powder

A big handful or two of greens

2 oz Mona Vie Active or Pulse

Crushed ice

Place all ingredients in Blend Tec blender. Blend at high speed until smooth. This will be bright red instead of green, and the flavor will knock your socks off! Definitely try the superfood Mona Vie. It is excellent and supremely high in acai and antioxidants.

A Defiant personal favorite. To really kick it up a notch, add a tablespoon or two of raw cacao powder or nibs! Wow! Then you have a Chocolate Cherry Bomb!

Also, a great way to introduce smoothies to non-believers! Since it’s not green, it looks very appetizing to the average SAD person or picky child.

POSTIVELY ADDICTIVE SPIRULINA PIE

This is an adaptation from Matt Amsden’s RAWvolution recipe book. Just recently I heard some disturbing news that agave is not a healthy sweetener option as we had all been told for so long. Turns out that some unscrupulous companies are processing it into something that is every bit as bad as High Fructose Corn Syrup (HFCS), and very few things are worse for our bodies than HFCS. I won’t go into all the issues with HFCS here, you can Google that for yourself, but suffice it to say that I won’t be using agave anymore like I was. The sad thing is most raw recipe books rely on it heavily.

There are several options, however. One is to use raw honey. Yum! And so good for you. Another is to blend dates with purified water to make a syrup. And a non-raw but healthy option is Grade B Maple Syrup, which has the most minerals in it. And if the recipe doesn’t need the liquid form to make the consistency work, stevia is a great option.

For the Spirulina Pie, I chose the date option, and it worked great! So here is my modified recipe:

Crust:

2 cups raw almonds (or your favorite nut), finely ground in food processor
1/2 cup dates, pitted and soaked
Water as necessary
Filling:

1 1/2 cups Young Thai Coconut water
1/2 cup raw cashews or macadamias
1/3 cup coconut butter or oil
1/2 cup dates, pitted and soaked
4 tablespoons spirulina
2 tablespoons raw carob powder
Optional, pinch of Celtic Sea Salt
For the crust, process the dates until a paste forms. In a mixing bowl, mix date paste, nuts and water until a thick dough. Press evenly over the bottom and sides of a small pie plate.

You will need a very heavy-duty blender like the Blend Tec for the filling. Pour the coconut water in the blender, add the dates and nuts and let them soak for a little while. Blend until thoroughly combined. Add the rest of the ingredients and blend until completely smooth. Adjust sweetness to taste with more dates or add some honey. Pour into pie crust.

This will thicken a lot in the refrigerator, but you may have to freeze it for an hour or so to get it really stiff and sliceable. The easy way is to just make the filling, keep it in the bowl in the fridge, and eat it like pudding. Awesome! Hi, my name is Christy and I am a Spirulina Pie-aholic!

Smoothie version:

Blend 2 bananas, Thai coconut flesh and water, 1 teaspoon spirulina, and 1 teaspoon carob. Adjust amounts to taste. Drink as a smoothie. Yum!

 

Cherry Cobbler Cookies

Makes approx. 1 ½ dozen

Delectable macadamia, cherry and almond combination, with beautiful red color perfect for the holidays.

Crusts:

2 cups raw unroasted macadamia nuts
1 ½ cups raw unroasted almonds or pecans
¾ cup dried coconut, shredded and unsweetened*
pinch of Celtic Sea Salt* to taste
20 dates, pitted and soaked until soft
6 tablespoons of mesquite powder*
½ cup natural raw honey*
2 or 3 tbsp of date soak water

Filling:

1 bag organic frozen cherries, preferably Cascadian Farms
½ cup dried cherries
10 dates, pitted
1 tablespoon raw honey, Yacon syrup* or Raw Agave Nectar*
1 tsp almond extract

Soak 20 dates in purified water for at least 20-30 minutes, and reserve the soak water. Pit the dates.

You will most likely have to do this in two batches. Using a food processor fitted with the “S” blade, process the nuts, coconut and salt until coarsely ground. Add the mesquite powder, honey, and dates. Add date soak water as needed. Process until the mixture starts to ball up and become dough-like, but still has nice chunks of nuts in it.

Scoop large spoonfuls of the nut mixture, and with your hands roll into balls, press to flatten a bit, and then using your knuckle or a spoon, create a deep well in the center forming a cup shape with nice high walls.

Blend all filling ingredients in blender until completely smooth. Spoon into shells. Overfill just a bit as the mixture will shrink if dehydrated.

Eat immediately, refrigerate, or dehydrate for approximately 12 hours at 105 degrees.

*Available at health food stores

Spirulina Pudding

Flesh of 1 Young Thai Coconut
1 cup Young Thai Coconut Water
3 Tablespoons Spirulina
2 Tablespoons Raw Carob
2 Tablespoons Coconut Butter
1 tsp Blue Green Algae
6 dates
1 Tablespoon Yacon syrup
pinch of Celtic salt (optional)
Blend all ingredients until smooth and thick. The Blue-Green Algae lends a nice subtle saltiness that beautifully balances the sweetness of the dates and syrup, plus adds even more awesome superfood nutrition. Use a little more salt to your taste if you wish. If the mixture is too thin, you can toss in a handful of cashews and blend. Refrigerate until thickened and pudding-y. Try to control yourself!