Ahhh, Long Weekends... There is just nothing quite like getting that extra day, which we all too often wish for. And bless UK for all your banks and the bank holidays that come as part of the package deal, because your gift of that leave-free day is really rather good for the soul.




What brings me to this post though are the splashing around Omega-3’s out there and the question of where a Raw Vegan would get their dose of these essential fatty acids if not from the fish...

Why are Omega 3 Fatty acids essential for your diet?

• These polyunsaturated fatty acids are called ‘essential’ because the body can’t produce them and needs to get them from food
• We need omega-3 fatty acids for numerous normal body functions, such as controlling blood clotting and building cell membranes in the brain
• Omega 3 lowers bad cholesterol, protects against heart disease and lowers chances of a stroke
• In is even used to treat depression
• New studies are identifying potential benefits for a wide range of conditions including cancer, inflammatory bowel disease, and other autoimmune diseases such as lupus and rheumatoid arthritis (Harvard School of Public Health)

So where to get your Omega 3?

• The common answer would be fish, but this is simply a lack of information plus fish comes with its own parasites and diseases
• Most of these essential fats are actually in flaxseed oils, extra virgin olive oil, flaxseeds, hempseeds, walnuts, beans and winter squash
• Flaxseeds are at the top of the list, where a 1/4Cup serving contains 7g, in comparison to Salmon, where a 4oz serving has 2.1g of omega 3 fatty acids. Even a walnut 1/4Cup serving contains 2.3g

And not only are flaxseeds rich in Omega-3, they have plenty of fibre and antioxidant lignan, known to fight disease and prevent cancer, so here are my 2 favourite flaxseed cracker recipes...

ESSENTIALS
-Food Processer
-Dehydrator



½ Cup x whole flaxseeds (or linseeds, same thing)
1 Cup x Water
2 x Tomatoes
½ Cup x Sun Dried tomatoes (soaked for 1 hour)
½ Cup x Fresh Basil
¼ Cup x Organic Olives (pitted)
2 Tbsp x Lemon juice
1 Tbsp x Italian herbs (your choice of dries spices)





½ Cup x whole flaxseeds (or linseeds, same thing)
1 Cup x Water
1 Cup x Strawberries
½ Cup x Blueberries
½ Cup x Cherry (pitted)
2 x Medjool Dates
1 x Tbsp Purple Corn Flour


For the savoury cracker: process the tomatoes, sun dried tomatoes, olives and basil in the food processer with an S blade.

Transfer into a bowl with the soaked flaxseeds and add the herbs and lemon juice. Mix
Spread the mixture over 2 dehydrater trays with teflex sheets
 
Dehydrate at 105 degrees F for 6 hours, peel off the sheet and transfer to a mesh tray and dehydrate for another 10 hours
 
 
 
 
 
 
 
Dehydrate at 105 degrees F for 6 hours, peel off the sheet and transfer to a mesh tray and dehydrate for another 15 hours



 
 
 
Note: This sweet recipe is a mix of crunchy and chewie, almost like a fruit leather, but more ridgit. If you like more of a crunch, add double amount of flax (plus water to soak) and also dehydrate for an additional 5 hours.
 
Oh and if you are not planning on eating either of these straight away, cut or break them up and transfer to an airtight container so they stay crunchy. Yum!

It has been one week today and I am still buzzing!! All those years my friends and I have spent mimicking Carrie and the girls, fighting over who gets to be who, drinking cosmos even when we didn’t like them so much, buying expensive shoes, even when we couldn’t afford them, searching every corner in desperate hope to spot one of them whilst visiting New York and just stalking them, really. I actually truly believed I will grow out of the hype, but as soon as Stacey found out they are in London for the Sex and the City 2 Premier, we were both in Leicester Square hunting for that ideal standing spot with our cameras strapped to our wrists and throats cleared for shameless screaming. Then they started arriving and I felt like a little teenage girl, who had all her dreams come true at once..

And of cause this wouldn’t be a Raw Food blog without some Popcorn for the movies, so here is a super simple recipe: RAW 'POPCORN' 1 x large head cauliflower 3 x Tbsp nutritional yeast 1 x tsp salt -Cut the cauliflower into bite sized pieces -In a big container, combine the cauliflower, nutritional yeast and salt until the pieces are entirely coated - put the lid on tight, and then shake shake shake -Lay the coated cauliflower pieces on your dehydrator mesh trays and dehydrate at 105F degrees for 24 hours; they will be nice and crunchy Note: this is obviously not made from corn, so don’t expect it to taste like corn, but it looks pretty much like popcorn when done and tastes pretty awesome too!

Iceland was the trip we booked and paid for months ago. Then its volcano decided to put on a bit of a performance, which instantly made it world famous, but we were sure by the time our flights were up, this subject wouldn’t even be brought up in conversation. Maybe we shouldn’t have been so confident- our flights were cancelled at short notice.

So then, what is the best food for a road trip? The same food that is the best for absolutely any kind of trip and the one I can’t go a day without...

GREEN SMOOTHIE
• Green smoothie is the most nourishing, alkalising, energising, refreshing and satisfying choice
• It keeps well for 3 days in the fridge or in a chiller bag for a road trip
• It is full of chlorophyll, molecules of which are known to closely resemble our blood cells, so every sip is like a healthy blood transfusion.
• It provides protein in the form of individual essential amino acids, which are easier for the body to utilize than complex proteins
• It contains lots of fibre for elimination, since we are not getting rid of the pulp like when juicing
• It is super fast to blend up
• It’s addictively tasty

I went through all my photos and couldn’t believe I had none of my favourite food! Not even an average one! I guess I have been seeing it everyday for years now, that it didn’t occur to get it on file. Well I could always rely on my parents, so mum to the rescue and I get a whole selection of the photos turns out she has been taking..
























And my top 3 Green Smoothie recipes:

My everyday favourite
(Yields 2)
1 ripe mango
2 Kiwi fruits
2 stalks celery
½ cucumber
Handful Kale leaves
2 cups water

Missing NZ Spirulina
(Yields 2)
½ ripe pineapple
1 banana
1 pear
1 apple
1 Tbsp spirulina powder
2 cups water

Love Smoothie
(Yields 2)
1/4 watermelon
2 ripe plums
2 ripe nectarines
2 stalks celery
1/3 head romaine lettuce
4 mint leaves
1.5 cups water

Chop up fruit. Blend all ingredients. Love this day!

Gdansk, Poland. That was my recent weekend getaway with Elliot, Tim and Kirsty. Polish Food. Well that was just a getaway all on its very own.

The food really was something. Something so “good” and something so bad all at the same time. I think the Polish must know it too, they do after all have a famous saying "Jedzcie, pijcie i popuszczajcie pasa" (Eat, drink and loosen your belt).


If you’ve tried Polish food, you’d know there’s nothing Raw about it. In fact, it is so far from Raw that when you order a salad, you are guaranteed to get warm Sauerkraut. But then coming to think about it, you also get Sauerkraut with anything you order - sauerkraut with mains, sauerkraut in Pierogi, sauerkraut on the side and even sauerkraut for breakfast.


So what do I do when I get home? I make Sauerkraut! My own version of the raw, crunchy, salty, tangy, nutritious salad, that is also the easiest dish you can make:

1 x small red or white cabbage
1 x juiced lemon
3 x Tbsp Extra Virgin Olive Oil
1 x Tbsp Apple Cider Vinegar
1 x Tbsp Himalayan Salt

-Finely slice or grate the cabbage (if you grate it, it will marinate quicker and can be ready to eat within an hour)
-Mix all the other ingredients together in a small bowl, then pour over the cabbage and mix through
-Let it sit at room temperature overnight or longer



SO WHAT’S SO SPECIAL ABOUT CABBAGE?

Where do I even start? Maybe by saying ‘I wish I didn’t hate it so much as a child’, however I am making up for it plenty now. This magical vegetable belongs to the same Cruciferae family as kale, collards, brussels sprouts and broccoli. They have special phytonutrients that protect your cells and aid in detoxifying your body.

Phytonutrients work as antioxidants to disarm free radicals before they can damage DNA and cell membranes, but in crucifers, they work at an even deeper level. These compounds actually signal our genes to increase production of enzymes involved in detoxification and help our bodies to release harmful compounds.

This cleansing and antioxidant activity reduces the risk of cancer and alzheimer’s disease, and promotes gastro-intestinal health. Studies have shown raw cabbage to have a particularly strong impact on breast cancer rates because its phytonutrient content and its own detoxifying enzymes help to metabolize estrogen properly. However, eating raw cabbage is the vital key, because these special cancer-fighting properties are reduced during the cooking process.

BUT WHAT ABOUT THE FERMENTATION?

Well this is where Sauerkraut can be classified as Superfood! ‘Probiotics’ is a big buzz word out at the moment and it is the fermention process, which produces this good bacteria, as well as beneficial enzymes to aid digestion and promote healthy flora in the digestive tract. Fermentation also produces isothiocyanates, compounds that have been shown to prevent cancer growth in test tubes and animals.

However, not all sauerkraut will give you these benefits, as most sauerkraut in restaurants is served heated and sauerkraut sold in supermarkets is pasteurized, which means all of the good bacteria have been killed. So make your own, it’s too easy.