Eating Raw, Living Fit
PIETER UPDATE
I'm very happy to announce that Pieter lost 18 pounds in just 27 days (he didn't do the full 30 days since the Christmas gatherings were just too much fun).
I'm very proud of him and even though he enjoyed all his Christmas treats he has really stayed on track again since Monday.
He says that the one important thing he learned from his experience was that the majority of his diet should be vegetables and fruit with small amounts of animal protein (this is very good for Pieter since he has no intention of ever giving up animal protein completely).
Pieter also says that the most amazing thing has been his boundless energy.
Thank you for following his story and all the messages of support!
If you are interested in doing a similar challenge as Pieter has please click here for more details
LOWFAT NON-DAIRY EGGNOG
Happy Holidays!!!
BRAZIL NUT EGGNOG
4 c. Brazil nut milk
1 t. vanilla
1 t. ground clove
1 t. cinnamon powder
1 t. ground nutmeg
¼ c. agave syrup
2 frozen bananas
- Blend all together in a vita mix or blender.
- Add more or less spices to taste. Sprinkle nutmeg or cinnamon on top when serving if desired.
BRAZIL NUT MILK
2 c. of soaked Brazil nuts (in water overnight (8-12 hours).
Put Brazil nuts, 6 cups of water, and agave in a Vita Mix and blend several minutes. Pour contents into a pitcher lined with a nut milk bag or a clean cotton cloth (t-shirt). Squeeze liquid into a pitcher. Makes about 1½ - 2 quarts nut milk. Store in container (preferably glass) in frig. Will keep for 4-5 days. Save Brazil nut pulp for other recipes.
PIETER LOST 12 POUNDS & MAC NOT CHEESE RECIPE
Along with the weight loss Pieter tells me that he has tons of energy and feels great. Pieter wakes up almost every morning at 4:30 for work and in the past has always needed a nap mid day. For the past 2 weeks he has not mentioned being tired or needing a nap once, that’s amazing!
Even though I know he misses his beef he is a big trooper and I’m so excited that he is sticking to it (it helps the public is involved now
. I love you Pieter!
Here is a Vegan Mac Not Cheese Recipe:
1 pound of whole grain macaroni/elbow noodles
1 red bell pepper
½ cup nutritional yeast
1 T. lemon juice
1 clove garlic
2 t. sea salt
1 t. onion Powder
1.5 cups cashews, soaked for at least 2 hours
1. Place all the ingredients in the Vita Mix in the order in which they are listed and secure the lid. Blend until a smooth texture is achieved.
2. Follow cooking directions on the pasta and drain. Add cheese mixture to pasta and serve.
I CHALLENGED MY HUSBAND & CHICKPEA BURGER RECIPE
As many of you know I had a baby this year and during the pregnancy I gained about 30 pounds…well so did Pieter. The problem is that I have taken it off and unfortunately he has not. So after many attempts on his own I have challenged him to go Plant-based for 30 Days!
What is required?
He can eat whatever he wants and however much he wants as long as it is:
Not from an animal (beef, poultry, eggs, fish, dairy)
Not Fried Food
Not Refined (white flour & sugar)
Not Processed
Pieter started this on Monday and has done an amazing job all week. I have been making him green smoothies every morning, big salads, Ezekiel bread almond butter& jam sandwiches, whole grain pasta, homemade veggie burgers and more. Trust me when I say he is definitely not hungry.
Please stay tuned over the next several weeks as we document his success…maybe you will be inspired for the New Year!
I wanted to share a chickpea burger recipe that I made for him yesterday:
CHICKPEA PATTIES
1/2 red onion, chopped
2 carrot, peeled and chopped
1 1/2- 2 cups raw spinach (I left this out yesterday)
2 cups chickpeas
1 cup brown rice
1 cup quinoa (you can use 2 cups of either brown rice or quinoa if you’d like)
3/4 cups oats
2 tbsp Bragg Liquid Amino
1 t. dried thyme
2 cloves garlic minced
1/2 tsp sea salt
1/4 tsp black pepper
1. Saute red onion and carrot with one tablespoon of olive oil in a frying pan. Cook for about 5 minutes on medium heat.
2. Meanwhile combine chickpeas, Braggs, thyme, sea salt, black pepper and garlic clove in food processor.
3. Add sautéed veggies and raw spinach to food processor and combine.
4. Add brown rice and quinoa and mix again.
5. Put ingredients into a large bowl and add oats. Mix well to combine. Place in the refrigerator for 30 minutes to help combine.
6. Shape into patties and cook on medium heat. Brown on both sides (about 4 minutes a side).
Chickpea Pattie over a bed of lettuce with chopped red onion, tomato, and vegan thousand island dressing.
6 TIPS TO STAY FIT & FRESH FOR THE HOLIDAYS
I have been fairly diligent all year about exercising and eating healthfully. The Holidays are here and I’m very anxious about overeating and slacking off, any tips???
Sincerely, Concerned Client
Dear Concerned Client,
Here are some helpful tips to keep you on track for tomorrow and the upcoming delightful yet challenging 5 weeks:
1. Drink lots of water before you eat; you will feel full and less inclined to overeat.
2. Eat breakfast! Don’t skip a meal thinking you will then be free to make up for lost calories later. Inevitably you will be so hungry come the meal that you will overeat.
3. Think Sequencing… Easting lower calorie dense foods first, then foods of higher calorie density, such as eating a large salad or lots of broccoli prior to a main course. Less of main course will be eaten since one has filled up on salad.
4. Exercise in the morning. Wake up and do a yoga class, walk in the park, or come get your burn on with me! Burning an extra few hundred calories in the morning will rev your metabolism and keep you feeling good all day.
5. Take a cruise after your meal. Once the food has digested grab a family member or friend, throw on a jacket and walk around the block…you’ll be glad you did.
6. Last but not least…If you are really nervous about the Holiday weight-gain, join our Holiday Slim Down class from December 6th-December 22nd every Tuesday and Thursday leading to Christmas. Contact me for details marisa@rawtrainer.com or 216.536.6000
PUMPKIN ICE CREAM
This is my absolute favorite Thanksgiving treat! Rich and creamy yet nut free which makes it a lower fat splurge. It is so easy with no ice cream maker required.
Nut Free Vegan Pumpkin Ice Cream
2 cups butternut squash (cooked or raw works)
A bit of water to get the blender moving
1/4 cup coconut butter
1/4 cup maple syrup or your favorite liquid sweetener
1/2 T. pumpkin pie spice
2 t. vanilla
pinch of salt
Blend all the ingredients in a Vitamix or high speed blender.
Pour mixture into a freezer friendly airtight container and freeze till firm.
Scoop out and garnish with pecans, enjoy!
TOMATO BASIL BISQUE
TOMATO BASIL BISQUE
2 large tomatoes
½ avocado, peeled and pitted
½ cup sundried tomatoes
2-3 cloves garlic
10 basil leaves
1 t. sea salt
¼ t. black pepper (optional)
1. Blend all ingredients in a blender until smooth and warm.
Note: Garnish with a drizzle of olive oil and chopped basil.
Enjoy!
MexiKale Salad
We had a spectacular Mexican Recipe Demo Class last night and I want to thank all of you who made it out!
There was a recipe that I left out that I really love and I thought I would share it today.
Enjoy! 
2 cups thinly sliced kale
1/4 teaspoon salt
Juice of one lime
1 tablespoon cold-pressed coconut oil
1 clove of garlic, minced
1/2 cup diced pineapple
1/4 cup diced red bell pepper
2 tablespoons chopped cilantro
2 tablespoons chopped scallions
1/8 teaspoon cayenne
Sprinkle pepitas (optional)
1. Toss the kale and salt in a large bowl.
2. Massage the kale by hand, causing it to soften and wilt.
3. Add lime juice, coconut oil and garlic and massage a bit more.
4. Toss in pineapple, bell pepper, cilantro, scallions and cayenne. Mix very well.
PUMPKIN MOUSSE
2 ½ cups steamed, packed pumpkin ( I use butternut squash)
* ¾ cup Irish moss gel
½ cup maple syrup or liquid sweetener of choice
1 -2 teaspoons cinnamon
½ teaspoon dry ground ginger
¼ teaspoon fresh grated nutmeg
¼ teaspoon ground cloves
1/8 teaspoon ground allspice
* You can also replace highlighted spices with pumpkin spice to taste
1/8 teaspoon salt
½ cup melted coconut oil
*Irish Moss Gel
2 oz soaked irish moss
1 cup water
Rinse a handful of irish moss in cold water until any bits of debris have been removed. Keep rinsing until the water runs clear.
Allow the moss to soak in cold water for 6-12 hours.
Chop the moss and blend it with water until it warms up and turns into a gel.
Chill the gel in the fridge for 5-7 days, or use immediately.
* I've made this recipe minus the irish moss and it is still delicious just not as fluffy
Directions
Blend all but the coconut oil, until completely smooth and creamy in a blender or food processor. Add the oil and blend.
GOOD MORNING GRAWNOLA
Here is a dehydrator free morning cereal to be enjoyed with fresh almond milk!
Good Morning Grawnola:
1 apple, cored and chopped
1/2 cup walnuts
1/4 cup coconut flakes
1/4 cup raisins
1/8 t. cinnamon
pinch of sea salt
Add all ingredients to a food processor and pulse chop to incorporate.
Garnish with fresh fruit and almond milk.
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