Tag Archives: raw

Holiday “Caramel” Apples


“Caramel” Apples
When leaves turn color and there’s a chill in the air, I start to think of fresh apple cider, pumpkins, and one of my childhood favorites, caramel apples. I created a Naked version that tastes just like the real thing without all the processed sugar and butter.

6 small to medium apples (fuji or granny smith)
1 cup real maple syrup
1 cup lucuma powder*
1/4 teaspoon sea salt
3 tablespoons coconut oil, melted
Popsicle sticks or craft sticks
1 cup raw pecans, chopped (optional)

In a medium mixing bowl, whisk together maple syrup, lucuma powder, salt, and coconut oil until a thick, creamy sauce forms. This is a raw version of caramel sauce that can be used in many desserts.
Choose an apple and press a craft stick into the center, pressing through the core halfway. Holding the stick, dip the apple into the raw caramel sauce and turn slowly it to coat the apple. Use a spatula to spread sauce evenly around the apple and to remove excess.
If you like, finish by coating with chopped pecans. Place chopped pecans on flat bowl or plate. Hold the stick and roll the caramel-coated apple in the pecans until well covered with nuts.

*Lucuma is a Peruvian fruit. It is considered a superfood because it is an excellent source of carbohydrates, fiber, vitamins, and minerals, including beta-carotene, niacin, and iron. It has a butterscotch or caramel-like flavor.

Vegan Spiced Cupcakes With Orange Cream Frosting

How do you make cupcakes without flour, eggs, and milk? Easy! This is a fun recipe with a delicious sweet orange frosting. Makes 12 cupcakes.
Spice Cake
½ cup raw almonds
½ cup shredded dried coconut
1 teaspoon ground cinnamon
1 teaspoon ground ginger
½ teaspoon ground cloves
½ teaspoon ground nutmeg
¼ teaspoon sea salt
1 cup raw walnuts
1 cup raw pecans
½ cup medjool dates, pitted & packed
1 teaspoon orange zest (1 orange)
½ cup raisins
Place almonds, coconut, cinnamon, ginger, cloves, nutmeg, and salt in processor fitted with S-blade and process until finely ground. Add walnuts and pecans. Process until finely ground. Add dates, zest and raisins until mixture begins to stick together. Do not over-process.
Line a cupcake tin with paper baking cups. Fill each cup 3/4 full with mixture. Press down gently to compact each cupcake. Set aside.
Orange Cream Frosting
1½ cups coconut milk
1 cup raw cashews, soak 2 hours, rinse & drain
¼ cup raw agave nectar
1 teaspoon orange zest (1 orange)
1 teaspoon vanilla extract
1 tablespoon lecithin powder, non-GMO
1/3 cup raw virgin coconut oil, melted
Put coconut milk in blender, add soaked cashews, agave nectar, zest and vanilla and blend until creamy. Add lecithin and oil until incorporated, using a spatula to scrape down sides. Place in airtight container, chill for at least two hours until set.
Use a pastry bag to pipe or spatula to spread frosting over cupcakes. Garnish with orange zest. Can be stored in refrigerator for up to 5 days, or frozen for up to 1 month. Thaw as needed.

Avocado Chocolate Mousse

Avo Choc Mousse
Did you know Avocados and Dark Chocolate are two of the most perfect foods? Avocados are packed with the good kind of fat that helps lower cholesterol. Dark chocolate is packed with antioxidants. So I’ve combined them into this decadent powerhouse of a dessert. This will have your whole family asking for seconds.

• 2 ripe Avocados, peeled, cored and cut into chunks
• ¼ cup Cacao Powder
• 2 teaspoons Vanilla Extract
• 3 Tablespoons Maple Syrup
• 1/3 cup Coconut Milk
• 2/3 cup Dark Chocolate Chips
1. Melt dark chocolate in a double broiler. Bring about an inch of water to a simmer in your saucepan. Set the heatproof bowl in the mouth of the pot, making sure the water doesn’t touch the bottom of the bowl. Stir chocolate occasionally as it softens. When you have just a few small un-melted chunks, remove bowl from heat (residual heat will melt the rest).

2. Place the remaining ingredients in a food processor and pulse on high for 15-20 seconds. Add the melted dark chocolate and pulse for another 10-15 seconds. Spoon into 4 serving cups and chill for an hour before serving.

You Are What You Eat

A slice of carrot looks like a human eye. The pupil, iris and radiating lines look just like the human eye … And YES, science now shows that carrots greatly enhance blood flow to and function of the eyes.

tomato sliceA tomato has four chambers and is red. The heart has four chambers and is red. All of the research shows tomatoes are loaded with lycopine and are indeed pure heart and blood food.

tomato sliceGrapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also a profound heart- and blood-vitalizing food.

tomato sliceA walnut looks like a little brain with a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds on the nut are just like the neo-cortex. We now know walnuts help develop more than three (3) dozen neuron-transmitters for brain function.

tomato sliceKidney beans actually heal and help maintain kidney function and, yes, they look exactly like human kidneys.

tomato sliceCelery, bok choy, rhubarb and many more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don’t have enough sodium in your diet, the body pulls it from the bones, thus making them weak. These foods replenish the skeletal needs of the body.

tomato sliceAvocados, eggplant and pears target the health and function of the womb and cervix of the female — they look just like these organs. Today’s research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. And how profound is this? It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. There are more than 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).

tomato sliceFigs are full of seeds and hang in twos when they grow. Figs increase the mobility of male sperm and increase the numbers of sperm as well to overcome male sterility.

tomato sliceSweet potatoes look like the pancreas and actually balance the glycemic index of diabetics.

tomato sliceOlives assist the health and function of the ovaries.

tomato sliceOranges, grapefruits, and other citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.

tomato sliceOnions look like the body’s cells. Today’s research shows onions help clear waste materials from all of the body cells. They even produce tears, which wash the epithelial layers of the eyes. A working companion, garlic, also helps eliminate waste materials and dangerous free radicals from the body.

Awareness is a key element when pursuing any lifestyle changes! I know you have probably seen this before. But it never fails to fascinate me and I wanted to share! Nature is perfect!

In health & love,


How to make Raw, Vegan Veggie Cream Cheese

Yesterday I told you all how to make delicious grain free bagels. Here is the recipe on how to make the perfect Paleo Cream Cheese to go with the bagel. Like any cream cheeses, feel free to add more veggies to the blender, lox, or whatever you may like in your cream cheese. Make these as a Saturday morning treat for you and your family and friends. No need to start the weekend feeling bloated and slugging, and I promise they will be a hit!

Paleo Cream Cheese

Paleo Veggie Cream Cheese

** Let cashews soak 2 hours prior to making cream cheese

o1/1/2 cup raw cashew halves
o1 ½ tbsp. apple cider vinegar
o2 tbsp. fresh lemon juice
o2 tbsp. water
o1 tsp. coconut oil
o2 tsp. salt
o½ cup chopped chives
o½ cup chopped onions
o½ cup chopped tomato

oPlace raw cashews in a small bowl and fill with water. Let soak for 2 hours.
oDrain and rinse cashers
oPlace soaked cashews in a food processor. Add all ingredients in to blender and blend on medium-medium high for 5 minutes or until creamy and smooth
oUse cream cheese as is, or place in a container and store in fridge.

How to make grain-free bagels


Bagels have always been a go-to, easy breakfast solution. Before I went through my health transformation, my freezer was ALWAYS stocked with dozens of bagels for my kids and husband. They always wanted bagels and we always had them handy. They’re delicious and filling but every time my family would eat them they would complain of stomach aches, feeling tired and bloated. No one can disagree that a huge clump of bread and cream cheese makes them feel fat and sluggish.


I decided it was time to create a grain-free bagel recipe that my family would love and wouldn’t leave them feeling gross.


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Grain-Free Bagels

Yields ½ dozen bagels




Dry ingredients:

  • 1 cup almond flour
  • 1 tbsp. coconut flour
  • 1 tbsp. chia seeds
  • 2 tsp. arrowroot powder
  • ½ tsp. baking soda
  • ½ tsp. salt


Wet ingredients:

  • 2 pasteurized eggs
  • 2 tbsp. organic apple cider vinegar
  • 1 tbsp. maple syrup



  • Preheat over to 350 degrees.

  • In a medium bowl sift together dry ingredients (almond flour, coconut flour, arrowroot powder, baking soda, salt and chia seeds).

  • In a small bowl whisk together eggs, apple cider vinegar, maple syrup.

  • Add wet ingredients to the dry ingredients and mix with a spatula.
  • (Note: the batter will be very wet and loose in texture. This is normal.)

  • Scoop 1/2 cup into your hands and roll into a ball.

  • Place on a greased cookie sheet and mold the dough into a bagel shape.

  • Use a toothpick to hollow out a center hole.

  • Transfer cookie sheet to oven for 15–18 minutes; check them periodically as the time approaches 15 minutes to make sure bagels do not burn.


You can top with avocado or tomato or any topping of your choice.


Also make a bagel sandwich by adding Paleo Cream Cheese, sprouts, avocado, onion and tomato.

Coconut Lemonade

Coconut Lemonade

Refreshing and a must for 4th of July weekend. A little bit of sweet, some tang and a zing…. Zippy coconut lemonade. Coconut sugar is a low glycemic sweetener that adds a caramel color and sweetness to this summertime drink. The added spice from the cloves gives it a little complexity. Cloves are a proven anti-inflammatory that also sooths digestion. Coconut lemonade


  • 2 ½ cups water
  • ½ cups fresh squeezed lemon juice
  • ¾ cups coconut palm sugar
  • 1/8 teaspoon ground cloves
  • lemon slices and mint leaves to garnish


Mix water, lemon juice, sugar, and cloves in a pitcher. Stir until sugar dissolves. Serve over ice and garnish with lemon slices and fresh mint leaves.

Cherry Apricot Crisp


Prepare in a tart mold for an elegant looking dessert.


  • 1 cup fresh cherries, pitted and sliced
  • 2 apricots (seeded and thinly sliced)
  • 1 /4 teaspoon cinnamon
  • 1/2 teaspoon agave


Toss sliced cherries and apricots, agave and cinnamon together in a bowl and let sit to infuse flavors while preparing the topping.

Crisp Ingredients

  • 1/4 cup raw pecans
  • 1 Medjool date, pitted and chopped
  • 1/8 teaspoon cinnamon
  • 1/8 teaspoon vanilla powder
  • 1/8 teaspoon sea salt


Place all ingredients in a processor fitted with an s-blade. Pulse until pecans and dates are broken down. Place sliced cherries and apricots in serving dish of choice. Crumble pecan-date mixture on top of cherries and apricots, then press lightly to form a crusty top. Enjoy as is or serve with your favorite non-dairy frozen dessert.

Ten EASY strategies to curb a sweet tooth

Just kidding, nothing is easy. But with awareness, dedication and consistency we can beat the “sugar bug.”  It’s not surprising that Americans consume an average of 22 teaspoons of added sugar every day. Not only do foods with added sugar taste good, these foods also produce a calming effect on the body.

Recently on one of my social networking pages a woman wrote in about her 6-month-old granddaughter whose doctor suggested the baby NOT eat fruits or vegetables because she will grow to have intense sugar cravings. The doctor suggested rice cereal as the only option.  WHAT? Beware of misinformation.

“When you eat carbohydrates, either simple or complex, your body breaks them down into sugars, which are absorbed into the bloodstream” (from “How Do Carbs Affect Blood Sugar?”).

As you read the strategies below, you will find the culprits that cause a sweet tooth, and perhaps you will discover how the little bugs found their way into your lifestyle.

10 easy strategies to curb a sweet tooth:

1. Be aware of too much salt and processed foods
We crave and need dietary salt or our body won’t function. A lack of salt can cause fatigue and stimulate overeating and cravings for animal protein. With so many natural salts available, it’s quite easy to lose track of how much we eat. Craving sweet foods is one of the most reliable indicators of excess salt in your diet.

2. Eat little or no animal protein
Animal protein is the Holy Grail of the American diet, but the meat-and-potatoes mentality is so … yesterday. Extensive research shows excess animal protein can

lead to colon and prostate cancer (according to The China Study by  T. Colin Campbell and Thomas M. Campbell). Limit your menu to three or four servings per week (maximum), as opposed to having meat daily. Like sugar, animal protein creates cravings that can be curbed.

3. Don’t stuff yourself
Overeating can cause fatigue and sluggishness. Sugar is a quick-fix “pick me up” that temporarily stimulates energy, or so our body is tricked into thinking. Eat frequent small meals and allow your body to use fuel more efficiently without weighing it down.

4. Don’t forget to eat
Waiting too long to eat slows metabolism and the delivery of glucose to the blood, therefore causing your blood sugar to drop. By the time you manage to eat, you will probably grab for a simple sugar. Protein bars are nothing but glorified candy bars, so be careful not to get lost in that cycle. Sometimes hunger is so overdue, we end up overeating with fatty foods to compensate for the sugar fix. Eating every 3–4 hours is key. Not a big meal, think light.

5. Avoid big dinners before bed
If your body is too busy digesting when it goes to bed, it will never get sufficient rest. You will likely awake groggy the next morning looking for a caffeine and sugar fix to jumpstart your day. Try eating lighter dinners 2–3 hours before bed time.

6. Simply avoid sugar
This may seem like a “no-brainer,” but knowing that eating simple sugars causes blood sugar to drop and stimulates a need for more sugar may help you understand the vicious cycle. Even though fruit is considered a simple sugar, switching to fruit is a good choice. Always eat the skin of the fruit because fiber slows blood sugar elevation.

7. Eat whole complex carbohydrates
If your daily diet mainly consists of whole grains (brown rice, quinoa, oats and barley) and vegetables (root tubers, leafy greens, squashes and cabbages), then you’ll find you already crave less sugar. A plant-based diet is balanced and thus helps to reduce cravings. Emphasizing sweet vegetables such as carrots, beets, cooked onions and corn can add just enough natural sweetness to meals.

8. Exercise consistently, not necessarily intensely
Daily exercise increases circulation and naturally increases your sensitivity to sugar. When you are more sensitive to sugar, eating it makes you feel bad. This naturally alleviates cravings. Brisk walking, biking, dancing, or light jogging for 20 to 30 minutes a day, 5 times a week should be enough to get you out of the sugar bug blues. Make sure whatever you do, you enjoy it. Exercise should not be a chore, it should be fun. Exercise also raises serotonin levels that can help you with emotional eating.

9. Don’t stress out
It is not healthy to suppress your feelings, which doesn’t mean you have to broadcast every emotion, unless that’s how you like it. When we hold back our feelings we tend to reach for comfort foods. That’s why people find themselves crying over a carton of cookies-and-cream ice cream. Sugar provides a temporary sensory pleasure, much like a drug, providing mental and emotional relief. However, long-term relief is further out of site as your coping mechanisms are hindered by decreased energy and mental clarity.

10. Don’t get triggered
A lot of how we feel about food has to do with our upbringing and  childhood memories. Certain foods have emotional and psychological associations for us that are ingrained in our history. More often than not, we will make poor food choices that feed our nostalgia. Beware of family associations, movie rituals, familiar restaurants, childhood habits, and know that the lollipop after your visit to the doctor was just a bribe, not a treat to get you through your vaccination shots.

In health and love,



Top 9 raw foods to help you “Get Naked Fast”

1. Big Nutty

Almonds are the most delicious and nutritious of all nuts. Almonds also contain the highest amount of protein. Almonds are delicious in both sweet and savory dishes. They make a delicious raw nut-milk pate, nutrient-rich cereal, and cookie. Soaked almonds are satiating and filling on the go.

2. Bring Us Your Finest Guacamole

Avocados are the meat of a raw-food diet, providing vital nutrients and “good” fats for a healthy body, glowing skin, and pure satisfaction. Bonus: avocados are versatile and available all year round.

3. “It Happens Every Time! They All Become Blueberries!”

Blueberries are the mother of all superfoods thanks to their high levels of antioxidants and vitamin C. Blueberries are a low-glycemic fruit that provides a power punch of nutrients. Blend in a smoothie with fresh juice and any greens and enjoy a fortifying drink.

4. Just the Flax, Ma’am

Flax seeds are the Goddess of Omega 3s (are all raw foods female?). Because of their delicate oil, it is best to store them in a cool, dry area, never heat them, and grind them only right before usage. Treat them kindly as they will aid your health like no other. Sprinkle on, mix with, blend into, and add to anything.

5. Kale and Hearty

Kale is a powerhouse of nutrients. This dark leafy green has loads of protein, calcium, and a sulfur-containing phyto-nutrient that protects against cancer, sun damage, immune deficiencies, and osteoporosis. Add to salads, sauces, and smoothies or make kale chips!

6. Pucker Up

Nothing is more cleansing or alkalizing then fresh lemons. All citrus is high in vitamin C, which aids in skin quality, protects against environmental stresses, and helps keep the body supple and alive. Available year round, lemons are a low-glycemic fruit that can be enjoyed in salad dressings, smoothies, or fresh off the tree and squeezed into your morning water.

7. Cuckoo for Coconuts

Coconuts are actually the largest nut in the world. The water inside of a young coconut is an isotonic beverage with a similar electrolyte balance to our own blood. With high levels of potassium, natural sugars, and chloride, coconut water makes for a high-energy drink. It is, of course, always better to get your coconut water fresh, but it is also available bottled.

8. Looks Delicious, Doesn’t It?

Spirulina is fresh-water algae, which may seem a little like fish food. With about 8 grams of protein per tablespoon and the highest concentration of beta-carotene, vitamin B-12, iron, and trace minerals, there is no question it is a superfood worth eating. Spirulina is an amazingly inconspicuous addition to sauces, smoothies, and salad dressings.

9. Open Sesame

The “sesame butter” made from ground sesame seeds is the oldest condiment known to man. Very high in beneficial minerals, tahini contains an abundance of copper, manganese, calcium, and zinc. All these support vascular and respiratory health and aid in bone health.

Diana Stobo’s gourmet raw cookbook Get Naked Fast! A Guide to Stripping
 Away the Foods That Weigh You Down is available at http://www.dianastobo.com/