Studies supporting the health benefits of eating nuts are mounting. Most are industry sponsored, and some have been accused of manipulating calorie intake so the nut group does not gain weight. I’m not too bothered by that. Nuts and seeds are a nutrient dense source of excellent quality fat and vegetable protein. The fat renders a feeling of fullness that can reduce cravings for high calorie starchy or sweet foods that raise insulin levels and cause weight gain.
A recent study conducted at Loma Linda University showed that for every ounce of tree nuts consumed per week, the risk of metabolic syndrome decreased by 7%. Tree nuts include almonds, Brazil nuts, pecans, walnuts, macadamia nuts, pistachios and pine nuts.
I get bored eating nuts by the handful. I’m honored to share a few of Kansas City chef Natasha Bailey’s simple, delicious recipes that may change the way you think about eating nuts. These and more of her innovative raw variations on familiar cooked dishes will be published this summer in the Raw for Beauty Cookbook. Learn more about chef Natasha Bailey at www.highvibefood.com and Raw for Beauty at www.rawforbeauty.com.
One of the key principles behind eating raw is that the food never reaches an internal temperature above 115 degrees F to avoid damaging the enzymes. It is well known that eating cooked food causes “post-prandial leukocytosis” or more plainly said, “your white blood cell count increases after you eat”. This inflammatory process does not occur with raw food. So people with inflammatory conditions often do well eating raw for at least a time. Dehydrating is a common live food preparation method because it it warms and dries the food while keeping the internal temperature below 115 degrees F. If don’t have a dehydrator you can use the the warm setting of your oven instead. It will take less time so check often.
1 cup raw walnuts, soaked for 2 hours in water
1/2 cup raw pistachios, unsoaked
1/2 cup lemon juice
1/3 cup nutritional yeast
3 tsp sea salt
1/2 cup olive oil
1 tsp ground coriander
1 tsp cayenne pepper
1 C water
1 head white or yellow cauliflower
1 head purple cauliflower
1 head broccoli
Drain and rinse the walnuts. In a food processor with an "S" blade, combine all ingredients except water, cauliflower, broccoli. Slowly add water and continue to process until smooth. Cut or break cauliflower and broccoli into florets and place in a large mixing bowl. Pour sauce over the vegetables and stir until the well coated. Spoon onto a dehydrator sheet and dehydrate for two hours at 145 degrees F. Serve warm.
1 cup almonds, soaked 8 hours in water
1 cup walnuts, soaked 2 hours in water
2 TBSP olive oil
1/2 cup flax seeds, ground
1/2 cup fresh minced parsley
1/2 cup fresh minced cilantro
1 TBSP minced garlic
1 TBSP fresh chopped sage
2 TBSP fresh chopped oregano
1/2 tsp black pepper
1 1/2 tsp sea salt
1/2 cup black sesame seeds
1/2 cup white sesame seeds
Drain and rinse the almonds and walnuts. Homogenize almonds, walnuts and olive oil the “S” blade of a food processor. Combine in a large bowl with all remaining ingredients except sesame seeds and mix well. Form into two-inch diameter balls. Mix black and white sesame seeds on plate. Roll balls in seeds until coated. Place the balls on a dehydrator sheet and dehydrate at 145 degrees F for 2 hours, then at 115 degrees F for one hour or until desired moisture obtained.
1 head of cauliflower
2 C macadamias
1 C pine nuts
1/3 C olive oil
Juice of one orange
4 T garam masala
1 T Chipotle
1 tsp. sea salt
Cilantro to Garnish
Cut or break the cauliflower into florets and set aside. Blend nuts, orange juice and enough olive oil to reach a creamy consistency. Add olive oil, garam masala, chipotle, sea salt to taste.
Blend until smooth. Pour the sauce over florets and massage into the cauliflower; make sure it is evenly coated. Place on a dehydrator sheet and dehydrate 2-3 hrs. at 145* . Chop cilantro and sprinkle on top to garnish before serving.
4 yellow squash ribboned
3 carrots shaved
*Shave into ribbons with a vegetable peeler or ribbon with a spirooli
Bunch of spinach
Drizzle of Truffle oil
Peel and ribbon the yellow squash, set aside. Shave and, or julienne the carrots. Combine all the ingredients in a bowl and drizzle with truffle oil. Dehydrate for 1 hour at 115*F
7 Baby Portabella Mushrooms cut in half
½ small red onion, sliced
1/3 C Olive Oil
¼ C Nama Shoyu
4T Fig Infused Balsamic Vinegar
2 tsp. cracked black pepper
2 tsp. dried rosemary
2 tsp. dried sage
2 tsp. sea salt
Place all ingredients in a bowl. Mix well. Marinate in the fridge for a minimum of one hour. Place ingredients on a Teflex dehydrator sheet, and Dehydrate at 145* F for an hour and a half.
Until desired texture is achieved.
Combine mushrooms and pasta mixture into a large mixing bowl. Drizzle with truffle oil . Salt and pepper to taste. Serve warm.
1 C. Dried Porcini mushrooms, soaked for 1 hr. drained and diced
1 ½ C. zucchini, spiralized
1 ½ C. macadamia nuts, ground
¼ C. onion, finely minced
½ C. celery, finely minced
4 T. nutritional yeast
3 T. Lemon Juice
1/3 C. red bell peppers
3 tsp. kelp powder
3 tsp. ground golden flax seeds
2 Cloves Garlic, minced
1 ½ tsp. jalapeno, minced
1 tsp. sea salt
Using a pair of kitchen shears cut the spiralized zucchini into pieces about 1 inch in length.
Combine the zucchini and all remaining ingredients in a mixing bowl and mix well. Add a few drops of water if needed to form a firm dough.
Using a 1/3 C measure, make small cakes, about two inches thick.
Place cakes on a nonstick dehydrator sheet and place them in the dehydrator at 120*F for 1 hour. Flip the cakes over and dehydrate another 2 hours.