How you like ‘dem apples!? Quick Winter Apple Granola Recipe

Winter fruits are my absolute favs! For the next few months we are going to indulge in the pleasures of several varieties of apples being at their best and most vibrant state! Why? Because they are in season! Produce is so much more vibrant and delicious when enjoyed in the right time of year. I notice for myself, I snub apples thru the rest of the year yet once fall and winter are here I am sniffin’ them out like an apple monster, fondling each variety and scouting for the perfect one to crunch into.
A few common varieties that are at their peak in November are Lady, Pippin, Liberty, and McIntosh. When picking apples you want to go for organic first of all for obvious reasons. Locally grown apples are a treat if you have that opportunity and you need choose those varieties that are in season for the best flavor and texture. At a glance, look for a nice, solid and colorful apple. Imperfections or lack of shine is no biggie they are only “grocery store cosmetic conditioning”. Those apples are usually the treasures over the waxy or “oddly perfect looking ones”. The perfect apple should not have any soft spots when gently squeezing it. Most health food stores will offer the perfect apple during the winter months so don’t be shy to ask the produce clerk which variety they think is best. Typically they love giving samples to customers who ask.
Like all food grown out of the ground, apples have great health benefits! This fist-sized snack that needs little or no preparation is packed with health-boosting properties :
Help protect bone health
Help prevent asthma, heart disease, and cancers such as lung, breast, colon, and liver
New research also suggests that the phyto nutrient called quercetin may help to prevent Alzheimer's and Parkinsonism
Pectin in apples can help to lower LDL cholesterol
Good for diabetes and weight management
Good source of vitamin C
Good source of soluble and insoluble fiber
Excellent source of flavanoids and antioxidantsRead more: http://food-facts.suite101.com/article.cfm/the_nutritional_value_of_apples#ixzz0WPwR4IUJ

If you are like me and prefer not to dehydrate your snacks because of time or personal preference or the fact that you do not have a dehydrator, this recipe is for you! This granola is so simple to make and is very satisfying for a power packed breakfast and time of the day! Enjoy!

Quick Winter Apple Granola Serves 6
6 apples cored and roughly chopped
1 loose cup of dates pitted
1 c sprouted almonds
Pulse above ingredients in a food processor until well combined and mixture resembles granola in texture. Do not puree.
Place ingredients in large bowl, then fold in
1 c large style coconut flakes
½ c goji berries
1 tsp Pumpkin pie seasoning
2-3 tsp cinnamon
Pinch of pink salt
1 tsp vanilla powder
3 TB cacao nibs (optional) crunch
3 TB dry mulberries (optional)

Store granola in sealed container in the fridge for up to 5 days.
Serve with fresh almond or cashew milk or sprinkle over yogurt or your fav smoothie for an added meal boost.

For more delicious recipes get Melissa’s amazing E-book here!

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Sunn Rooibos-Cinnamon latte

Warming the heart fall beverage:

Rooibos-cinnamon Latte. Dairy and sugar free! All raw-Vegan
Fall is full on and I am feeling the need to curl up on the couch with a warm frothy beverage and a heart-warming flick! Why get in the car and drive to a coffee shop when I can prepare a much healthier version of my latte I use to indulge in quite frequently.
Because of the pregnancy, I prefer to go caffeine and dairy free, so in this recipe I love to use Rooibos tea which is fantastic. My favorite brand is provided by a company out of Eagle Idaho called Sunn. I am sure you can use any brand if Sunn is not available in your health food store.
Rooibos is sometimes referred to as red bush tea, providing great hydration, replenishes electrolytes, a natural detoxifier and super energizing without the caffeine jitterz. Interesting enough It also shows anti-mutagenic, anti-carcinogenic, anti-inflammatory and anti-viral activity. Rooibos is a legume from the Cedarberg Mountains in South Africa. It began its modern history around the turn of the 20th century, when local inhabitants discovered that the fine needle-like leaves made a delicious and aromatic beverage. Little did they know the amazing qualities.
Rooibos is said to slow the aging process! Well that is great news! The aging of our bodies is caused by toxic compounds called free radicals which are produced as a by-product of normal cell function. These free radicals attack our healthy cells and over our lifetime, will contribute to aging and a weakened immune system . This is why it is so important to keep the electrolytes and antioxidants into our daily routines.

Recently, Japanese scientists have found that Rooibos tea contains a mimic of the enzyme Super Oxide Dismutase (S.O.D.), an antioxidant which attacks the free radicals and limits their damaging effects.
Rooibos also helps to relieve stomach ulcers, nausea, constipation, and heartburn.

Rooibos-Cinnamon Latte Serves 1
Step1: Steep 1 bag of Sunn™ Rooibos tea into 2 c of water. Then place in high speed blender.
Step 2: Add remaining ingredients and blend on high for 1 minute. When you leave it to blend, a natural frothie texture will appear and be the perfect topper to your delight! Yummmm
2 TB soaked cashews
2 large, soft and juicy medjool dates pitted
½ tsp vanilla powder or vanilla extract
½ tsp cinnamon
Tiny pinch of pink salt
Pour into your favorite over-sized coffee mug or mason jar and smile!

Find more delicious and healthy recipes in Melissa’s Ebook All raw All good!

Raw Foods & Pregnancy: Avoiding deficiencies

Sitting in the pastel colored office of “Dr. G” waiting for my first prenatal exam I had a gut feeling I was in the wrong place. “Dr. G” is a MD/ OB who shutters at the mere whisper of words like natural birth, home delivery, water birth, midwifery, etc. I didn’t even mention to her my diet choices of high raw for fear of a colorful debate. After three what appeared to be a waste of insurance money-visits to her un-supportive to my personal needs- office I made the decision to go elsewhere. Due to my insurance plan’s coverage I was unable to have the privilege of a home for the awaited November birth. To our relief we had the option of The Sutter Birthing Center where they are fully staffed with licensed Midwives, and actively initiate more natural birthing methods with water tubes, specialty beds, stools and ropes. Even though they do offer C-section surgeries, epidurals and emergency surgeries, I felt well supported. The Center is free of noisy intercoms, white walls and the token lame cafeteria. Sutter offers private plush rooms that look more like luxury hotel rooms with large jet tubs, shady balconies and stereo systems for your plug in Ipod music for the mood. I exhaled in relief. This was a beautiful option to our original Home Birth dream.
Visits with my new OB/ Midwife Dr.”A” & her partner “T”, were routine so I am told. I tried not to get offended when they asked me to take a gestational diabetes test and other blood work to insure I was healthy. One month prior to this visit I had some tests done back at “Dr G’s” that showed my blood was dynamic and I was clean as a whistle. G’s office was surprised by my results given the fact they knew I didn’t eat meat. This was a strange and dangerous concept to them. After getting my test results from the diabetes screening, Dr A’s partner had a different opinion. She said I was borderline anemic and that I needed to get on supplementation right away and even suggested I eat meat to make up the difference. I declined her offer to write me a prescription for something generic from the standard pharmacy and polity asked what other optioned I had.
“You’re a vegetarian right?” She prodded while listening to the baby’s heart beat through a monitor.
I hesitated for a moment keeping in mind I didn’t want her to be alarmed I was eating primarily fruits and vegetables.
“Yes…yes I am.”
She looked a bit disappointed “Where do you get your iron?”
“All leafy greens have iron!” I answered “couldn’t I drink a few fresh green juices a day to get enough?”
“Where is the scientific proof that will work?” she asked adjusting her glasses and grinning as if I had said something completely outlandish.
Her response was disappointing to me. At that moment I knew once again that my inner voice and intuition was right on track with my dietary choices. According to these test results what made me borderline anemic and how could I remedy the situation in a realist manner and still follow a cleaner diet for my baby?
In closing to my visit, “T” mentioned to me her experience with vegetarian mothers and that most of them were very unhealthy. She went on to say “They don’t eat meat but they eat chips, breads, cakes and doughnuts.” I understood where she was coming from. She was placing me in a category of her experiences of the standard junk food vegetarians and the poor unbalanced choices they make especially during pregnancy. I assured her I eat lots of leafy salads, fresh fruits and super foods along with my New Chapter prenatal vitamins.
I found out most if not all women who are pregnant experience iron deficiencies, so I was not out of the ordinary. This is because when a woman becomes pregnant, her blood volume increases to help support the growth of a new being! Since iron is needed for the production of hemoglobin (an oxygen carrying protein in red blood cells), if pregnant women don't have enough iron it leads to anemia. It is suggested you need about 30-60 mg of elemental iron during pregnancy a day.
Symptoms of anemia are fatigue, weakness, irritability, short of breath and fainting spells. There's some research that shows babies of anemic mothers are at a higher risk for prematurity as well as risks for the mother during labor.
Most doctors and magazines will advise mothers to eat more meat to make up for the need of more iron. If you are like me, and prefer to go vegetarian or the high raw route here are ways to get balanced and be sure there is no need to be freaked out about not getting enough iron.

Bread is Dead: Like “T” mentioned, most vegetarian proudly drop the meat, yet pick up the bread, and refined processed foods to feel full and get the recommended whole grains in. This is a very common slippery slope. Drop the meat, but pick up on loads of fresh or lightly steamed vegetables, fresh fruits and maybe a little steamed quinoa. Quinoa is a great clean food that is a complete protein as well as light on the digestion. Breads today do not offer anything but a clogged colon and pasty completion.

Eat more fruits and Veggies!: Dried fruits such as apricots are great sources of iron, and they're easy to snack on. Be sure to only eat a handful so you stay hydrated and keep the bowels “flowing”. Large amounts of dry fruit can not only hurt your teeth, but be very dehydrating especially during pregnancy.
Other good sources of iron include spinach, pumpkin, collards, kale and turnip greens. Beans such as green peas, sprouted lentils and chick-peas are also good sources of iron. Now I am going to offer the same advice that was given to me by another raw mother just recently. During her pregnancy she went to a local organic farmer and purchased eggs. She blended one in her nut milk everyday and that seem to work for her. I was squeamish and a bit judgmental at first, yet now I understand and respect that if having an organic, truly range-free egg a day keeps momma’s iron and other nutritional needs up, I am supportive of that. Eggs are a complete food, so it is up to the individual where they stand with eating eggs.
Most fruits and vegetables have nonheme iron, which is why “T” wasn’t a big fan. These foods are a little harder for the body absorb so it's very important that you take these iron-rich foods with iron helpers such as Vitamin C so your body absorbs the iron rather than flushing it away.
My secret iron boost is spirulina. I try to do at least 3 tsp a day on salads, in smoothies or stirred into fresh juices.

Eating food high in Folic acid is key as well to prevent anemia and insure your baby is free from potential birth defects. For a folic acid boost, enjoy foods like fresh organic peanut butter on celery, asparagus, collards wraps, sprouted almonds (pate’), ripe peaches, oranges, bananas, marinated broccoli, and wild mushrooms such as shiitake.

Increase the “C”: It's not enough to just increase the amount of iron you eat; you also need vitamins that will help you absorb the iron. Vitamin C is a great "helper" in iron absorption. Try drinking a glass of fresh, non pasteurized orange juice or using OJ as a base in your smoothies as you eat foods high in iron. If you can't stomach that due to morning sickness, add a side of brightly colored vegetables such tomatoes or bell peppers to your meal.Steer clear: You can be eating all the right foods, however known that there are foods that can decrease your absorption shouldn't be taken with iron-rich foods. Calcium and caffeine both decrease the absorption of iron. To best insure you are absorbing iron properly, avoid food items such as caffeinated teas, all animal milks, soy protein, and coffee to name a few. While you shouldn't cut calcium out of your diet, a better solution is to enjoy calcium rich foods between your meals so that your body can fully absorb the iron. See nut milk recipe below.
Fresh Live Foods rich in calcium such as sesame or sunflower milk, parsley, fresh figs, dandelion greens are among the many choices you can feast on. There is no need to be fanatical, just be aware of what foods and in what combinations you are eating to best serve you and your little one.

Over the past six months I have become more and more comfortable with my natural ability to use my best judgment when it comes to my nutritional needs during pregnancy. Deciding to take a truly more unconventional-natural route with fresh live foods especially during pregnancy takes great care and knowledge. Educating yourself on your food choices and being prepared for the occasional skeptical doctor is important. I found that it is easier not to argue or try to battle the “system” and the opinions of the average doctor, rather take full responsibility and go for it! The doctors have a reason to be concerned because most mother-to-be vegetarian that stroll into their office are not balanced and it stuffs the rest of “us” into an uneducated/junk food vegetarian category.
Needing scientific proof that fresh fruits and vegetables have what it takes to feed my body right during my pregnancy is not my concern. I have all the proof I need when what happens when you do not consume fresh foods as a lifestyle choice and that happen to suffer from bloating, pale skin, weight gain, diseases, deficiencies and other lack of health foods related issues. These issues can easily be taken care of through a high mineral rich diet, adequate rest, proper hydration and of course belief. Making sure your pregnancy is a healthy one is not simply a matter of consuming the commonly recommended diet of 2500 calories, tons of meat for iron and so on. A pregnant woman’s daily calories need to be of high quality and nutrient dense from whole natural and plant based foods. Your must source your nutritional needs from a large variety of fresh foods.
If you are a woman who hopes to have a healthy child someday or as an expecting mother, stand strong in your decision to take great care of your health and diet choices during your pregnancy. No need for fanaticism or fit into a hardcore “ideal”, simply use common sense when choosing foods for fuel and building blocks. It is every woman’s responsibility to tap into her primal instincts and feel confident in her decision to thrive on primarily fresh, live foods which will give her baby the greatest gift!

Melissa Mango
MelissaMangosGreenCuisine.blogspot.com
Kitchen Tips: For a nutritious, energizing and clean breakfast, I personally recommend making a huge green smoothie that includes the following:
1.) A base such as nut milk, water, or Orange juice
2.) Fresh, ripe and seasonal fruits such as peaches, berries, mangos, pears.
3.) 1 tsp spirulina
4.) 1 leaf of kale, collard, rainbow chard or big handful of wild lambs quarters.
5.) If you need it to be sweeter, try using bananas, mangos or a few drops of stevia or a touch of raw honey
This smoothie below is packed full of iron, contains vitamin C for smooth absorption as well as mega protein fit for your baby.
Have at least one glass of fresh sesame milk (the highest source of live food calcium) with vanilla, cinnamon and sweetened with stevia or honey 2-3 hrs after breakfast, an hour before a meal or whenever you need a snack.

Perfect smoothie Recipe
Mango kisses Serves 2
1 c mango
1 large banana
1 orange peeled, seeded
1 c lambs quarter greens
Or 2 handfuls of kale
Blend well, enjoy!

MOTHER'S INTUITION : New-trition

The week I found out I was pregnant in Feb 09 I was over-joyed, scared, curious, anxious and friggen hungry! Wow what a surge of "feelings" to experience all at once. As a predominately "rawFoodist" or what I like to call "High-Raw"advocate, I was experiencing some interesting cravings already.
"Gimmie the Mexican Food!" my body demanded.
After giving in a few times to my inner Mexican demands at a local Organic Mexican restaurant, I thought why the heck am I craving this stuff I rarely eat anymore? Tons of Cheese, re fried beans and soft warm tortillas? My mother along with many others suggested that I must have a nutritional need that my body is trying to make up for since I am now building a baby. The fact I need more "building blocks" makes total sense to me however blocks from processed dairy, canned beans and the oh so sinful soft melt-in-your-mouth tortilla? really? I wasn't going to argue but I was not going to just eat whatever.
My school of thought about your average super market's pasteurized dairy products is that dairy is highly mucus forming (especially cow) and that it digests slow in the body, makes one sleepy and of course leaches calcium from the bones. Hmm....my body knows better than this right?
With a mouth stuffed with the most delicious veggie and cheese burrito I could reach, I thought to myself...there has got to be more to these cravings! If I keep going at this rate I am going to have corners on my butt and it won't be due to "healthy pregnancy weight gain".

After a few weeks or so I began experiencing morning sickness. Oh goodie! My morning sickness took place most of the day at odd times. I was told that morning sickness was the body's natural way of wanting to cleanse the liver for the baby and that I should drink 1 liter of room temp water with lemon to aid this "flush" first thing in the morning. I was also instructed by experienced moms, close friends and my partner Dahveed to eat little bites of food all day and even in the middle of the night to rid the morning sickness. I force-snacked myself only few times and that wasn't working for me. Fact was, I could not stand the thought of food most of the day, so I just ate lighter. What was even more confusing is that the thought of anything green like salad, most vegetables made me even sicker. But greens are building blocks of life!

Knowing the vital nutritional value of fresh fruits and vegetables it was hard for me to pass up my normal raw food cuisine and reach for the only thing I could stand to put in my mouth and that was a sprouted bread : Ezekiel toast with tomato, avocado and sometimes a few slices of raw goat cheese. Finally! Something I could eat! And I felt great with my decision.
I continued this way of eating for sum weeks and felt good as long as I didn't over do the cheese or the bread. If I overate the cheese and bead I wouldn't poo for 3 days and I would have mucus in my eyes referred to as "sleepie". Sleepie in the eye is a sign your body is trying to get something out of the system.
I also enjoyed fresh raw vegetable soups made from blended tomatoes, avocado, onion, pink salt, spirulina for protein and other various spices. I usually had red raspberry leaf tea in the mornings, or a fresh fruit smoothie with fresh OJ or almond milk as the base. This routine seem to really work for me. I very rarely ate "Mexican" food and if I did, I would make it at home or have lot sof veggies added and toss the tortilla and rice. I was feeling better about the type of foods I was feeding my unborn child.
As the pregnancy progressed I felt better emotionally and physically. My morning sickness went away and so did my cravings for Mexican flavors. I came to realize that my cravings were not dietary calls for help, it was simply my system calling out for help with coping with the shift to pregnancy. Pregnancy can be a lot for women to adjust to and prepare for. I notice a pattern in my food cravings and it flares the most when I am "stresses" or feeling as tho I have a lot on my mind and need the comforts. This would explain the insane dash to the Mexican restaurant only 2 weeks pregnant.
Instead of reaching for processed, dry and greasy foods I try to make my own soups, lucious salads of fresh fruit smoothies. To relieve tension I try to go for a walk, yoga, or dance. What has been successful for me so far is to have back up plans for when those feelings or emotions arise and have foods ready for an easy transition.
Here are a few tips

1. I keep the fridge stocked with fresh foods you can easily dive into such as ripe juicy fruits, avocados and tomatoes.
2. Have a nice rich salad dressing already made to satisfy the need for something more substantial like a hemp seed ranch dressing.
3. Have sweet little snacks pre-made so you don't need to wait an hour to have what you are craving at the time it is needed. Make raw macaroons, Date and pecan balls or raw chocolate truffles. Recipes can be found on line.

In conclusion: I realize it is my soul responsibility to eat like I give a damn. All women who are carrying babies are responsible for feeding their babies high quality foods so that they too can then live better lives through proper nutrition and healthy eating habits. New-Trition needs to be taught to our children through our practices. This is a matter of choosing the best foods available to you that will insure a healthy prenancy, give you more energy and make childbirth much easier on the body.
If mother's are going to consistantly eat junk all through their pregnancy and expect to feel better, we are fooling ourselves. We must choose pure, clean foods, move our bodies and prepare for giving birth to the next generation who will learn from our example.
What an amazing gift!