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Raw Fettucini Alfredo

Posted by clstevens | Posted in Recipes, Uncategorized | Posted on 24-10-2013


This recipe is mostly taken from Kris Carr’s excellent website.  I have found this to be one of the better raw alfredo sauces out there.  I made a few tweaks here and there but if you want some more excellent ideas on how to create raw or mostly raw food, I recommend a visit.

fettucini alfredoI made this last night and instead of my usual spiralized raw zucchini, I made it with steamed spaghetti squash, so it wasn’t a totally raw meal but it was all vegan.  I served it with my vegan caesar salad.

Preheat oven to 375.  Poke holes in the squash to ensure that it doesn’t burst while cooking, put it on an oven safe dish and bake for 60-90 minutes.  In the past I have also steamed my squash but this time I did 60 minutes in the oven, then split it lengthwise, scooped out the seeds and steamed it, cut side up on the stove in 1 inch of water for another 15 minutes.  I found it was too hard to cut when it was completely raw.  Once it was steamed, I put sliced mushrooms in the cavity, put the squash together again (just put the top half on top of the bottom half) and let it lightly steam the mushrooms with its own heat.

I like to make the sauce completely raw, so I put it in the vitamix to let it warm there, however you could lightly heat the sauce on the stove.  I just like to be careful I don’t bring it into the cooked state.  A few things I really like about this recipe – if you are a newbie, it is easy because the only thing you may not be familiar with is nutritional yeast.  This is easily found in most health food stores and now even in many conventional grocery stores.  It gives foods a slightly cheesy and nutty flavour.  This recipe also does not require soaking nuts, which for many can seem too labour intensive, though it really isn’t.  Lastly, it is something that you can try in bits and pieces.  So if all you have around is salted roasted cashews, try it that way.  If you don’t want to serve it completely raw, serve it with organic brown rice pasta and top with some parmesan.  For those who are trying to make a change with the family, this might be a good way to start.

1 cup of raw unsalted cashews
2 tablespoons raw pine nuts (Even though the pine nuts are a small amount, I have found them to be an important part of making this taste more like alfredo sauce.)
1 cup of water
4 teaspoons of fresh lemon juice
1-2 cloves of minced garlic
1/8th teaspoon ground nutmeg
1  teaspoon sea salt
3-4 TBSP of nutritional yeast
1/2 teaspoon freshly cracked black pepper
2 medium size spaghetti squashed steamed or one large zucchini spiralized and served raw.

Grind the nuts in the blender or food processor until they are a powder.  Add in the rest of the ingredients and blend until creamy.  You may need more or less water.  I found that this was too much sauce for just one squash, so I had the rest the next day as a dip with carrots.  Serve over “pasta”, crack some pepper on it and enjoy!


Cheesy vegan pasta

Posted by clstevens | Posted in Recipes, Uncategorized | Posted on 03-07-2013


sunflower 2Again I have been on the road.  I came back to an almost empty fridge which meant it was time to be creative.  I had nothing fresh on hand, only some rice pasta, a few seeds, spices, dried fruit and vinegar.  What I created from it was quick and tasty.  Here is the recipe:

2 cups of sunflower seeds – soaked for a minimum of 2 hours
3 large dates
1-2 tbsp of apple cider vinegar
1 tbsp of miso
1/2 tsp Braggs liquid aminos
pinch of hot pepper flakes
garlic, onion & ginger powder to taste – start with 1/2 tsp of each
salt & pepper to taste
Water to smooth it out
3 cups of cooked pasta.

This sauce had the consistency of a cheese sauce.   When I asked my boyfriend what he thought the sauce was made of, the first thing he listed was cheese, so I was pleased with that.

Strain the sunflower seeds and rinse.
Put into a high powered blender such as a Vitamix. If you don’t have something like this, you may have to blend longer and in smaller batches.
Add liquid gradually and then add the spices until it is a creamy texture.  Adding the vinegar gives it a bit of a tang, so add it slowly and to taste.
Chop dates in small pieces.  I used a magic bullet for this and I think the pieces were a bit too small.  I wanted a slightly sweet chewiness added into the pasta but the pieces were so small that it didn’t have that texture.

I then heated the cooked pasta and the sauce together.  However to keep it even healthier, you could use a Spirooli and make zucchini pasta and pour the sauce directly over top without heating it. The Vitamix will make it a little warm without cooking it. That will give you a true raw food meal.

I would definitely make this again and would add in vegetables such as steamed broccoli and onions and fresh garlic, ginger, lemon etc…

This is a much healthier option to a cheese sauce, the sunflower seeds are rich in selenium, copper and vitamin E.

Soy is dangerous, even organic soy.

Posted by clstevens | Posted in Nutrition & Tips, Uncategorized | Posted on 07-05-2013


Avoid soy. Even Organic Soy.

I have been a vegetarian for over 30 years and for many of those years my main staple was soy.  When soy products went mainstream and soy milk, veggie ground round and veggie dogs were readily available, my consumption of soy increased.  Three years ago a holistic nutritionist friend of mine was over for a BBQ and she noticed that I was going to have an organic veggie dog.  We got talking and she informed me of some of the great dangers inherent in soy.  At that time I was eating only organic soy products, so I thought I was safe.  If you didn’t know, soy is one of the largest GMO crops and you definitely want to stay away from GMO foods.  She told me that if I were to be eating soy I should be eating organic fermented soy such as tempeh, natto, miso etc… I am always open to improving my health and I started to further educate myself on the dangers of soy, what I found was astounding.  Sadly, it seems that the general public is under the same impression that I was, that if it is organic it is okay.  Personal trainers are selling their clients soy based shakes and encouraging them to drink one or two a day. They even have full blown health competitions based on the consumption of these shakes.  People are opting out of eating meat and opting into eating more plant based foods and soy falls into that category. Just because it is organic it doesn’t mean it is healthy.  If you are skeptical, review the evidence. Here are a few things about soy that may make you think twice.


Soy will destroy your thyroid. Many foods are goitrogenic (thyroid suppressing), but soy is king of them all. Goitrogens work by preventing your thyroid from getting the necessary amount of iodine. If your thyroid fails, what happens? You gain weight. You have a harder time regulating your moods. You get cold more easily. You’re more easily fatigued. You demonstrate an inability to concentrate and remember details. The list goes on.


Phytates are enzyme-inhibitors that block mineral absorption in the human digestive tract. Soy is so high in phytates that it’s almost impossible to get rid of them. Soy must be fermented in order to be digestible to humans. That means that if you eat soy at all, you should stick to fermented soy products like miso, tempeh, natto, or a naturally fermented soy sauce (tamari).

Trypsin inhibitors

Finally soy is rich in trypsin inhibitors. Trypsin is a digestive enzyme we need to properly digest protein. Without enough trypsin, you’ll experience many digestive problems including stomach cramps, diarrhea, and bleeding. You’ll also be leaving yourself open to future problems with your pancreas.

Dr. Mercola has a really good video on the dangers of soy.  Take 11 minutes to watch it. You can find the link here: http://www.youtube.com/watch?v=0uIn2L90wA8

For information on a healthy non-dairy, non-soy based shake, visit www.cleanseenergy.com  or call Cari-Lee at 480 684 2544 US or 604 800 8300 Canada – for wholesale prices, shipped to your door anywhere in North America, Australia, Hong Kong, Taiwain & New Zealand within 3-5 business days.

Maintain, don’t gain & give back!

Posted by clstevens | Posted in Uncategorized | Posted on 24-11-2011


Happy Thanksgiving to all my American friends.  There is so much to be grateful for every day.  For the next month and a bit, I am participating in a special promotion to keep people healthy and to give back to the community.  For those who want to participate in the Maintain don’t Gain program, I will be donating $25 from each person’s program to Child Help.

When I think of things to be grateful for, they are many.  When I think back to how I was raised, I was lucky.  I didn’t have to worry about food on the table, or whether I could take the dance classes and the extra curricular activities at school.  I had a warm bed, my parents were nice to each other and to us and I never felt unsafe.  Sadly, the reality is that there are many children who do not have this experience.  91 cents from every dollar collected by Child Help goes directly to the children.  If you don’t want to get on a wellness program, you can still donate and help someone who needs it.  To donate directly visit www.childhelp.com   To get on a program, please give me a call at 604 800 8300.

This program is specially designed for you and we will work within your frame work of your goals and needs.  Many people wait for the best time of year, the best day, the all or nothing mentality, to make a change.  Why not get a kick start on the New Year’s resolutions and resolve to stop making NYR’s and to live a healthier life as a daily habit.  I would love to help. www.cleanseenergy.com for more information about why this is important to your health.

Hawaii, Recycling & the Hyatt Regency Maui

Posted by clstevens | Posted in Uncategorized | Posted on 11-10-2011


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