Tasty Tuesday: Mock Mashed Potatoes and Gravy

Well, I know I haven't posted for a few days, but I have a good excuse.  I've been out hiking, attending raw potlucks, spending time with my family and laughing my ass off.  On Saturday, I attended a raw potluck/Halloween party at my friends' house.  Their were a lot of fabulous costumes and a professional entertainer that performed a special, scary show.

Although the entertainment stole the night, the food came in a second close.  Attendees created some tasty dishes this time.  There were a couple of great salads, raw carrot cake and pumpkin pie, veggies wraps and even some fresh carrot juice.  I have to say, though, the dish that disappeared the quickest was my Mock Mashed Potatoes and Gravy.  I've made this dish before, but this time it turned out better than ever.  And it's the perfect fall recipe.

Once again, this recipe comes from one of my favorite raw recipe books, Rawvolution by Matt Amsden.  There are two parts to the recipe: the mashed "potatoes" and the gravy.  As always, make sure your ingredients are fresh and organic.  Enjoy!

Mashed "Potatoes"


2 1/2 cups cauliflower (ground in a food processor)
1/4 cup raw macadamia nuts (ground in a food processor)
1/4 cup olive oil
1 tsp sea salt
1 small clove of garlic
Ground pepper to taste

Blend all ingredients in a food processor until the mixture has a fluffy texture like mashed potatoes.  Top with ground pepper.

Mushroom Gravy


1/3 cup coconut water
1/3 cup water
1 1/2 cup of mushrooms (white or portobello)
1/4 cup tahini
4 garlic cloves
2 tbsp lemon juice
2 tbsp Nama Shoyu
1/2 stalk celery
1/4 carrot
2 tbsp chopped yellow onion
1/4 red bell pepper
3/4 tsp sea salt

Blend all ingredients together in a high-speed blender until smooth.  Poor over mashed "potatoes" and enjoy!

Be Healthy!

Mystic Merman

Therapy Thursday: Heavy Metal Detox

Mounting evidence over the last couple of decades suggests that modern humans are exposed to a larger amount of heavy metals than ever before.  Metals and metal compounds like arsenic, mercury, and hexavalent chromium are just a few of the known carcinogens that we may be exposed to daily.  Living in the city certainly increases your risk of exposure, but even people in the country are at risk.  Water tables near industrial areas can become contaminated; air pollution from cars, aircraft and factories increase metals in our air; food supplies are increasingly at risk of contamination; and certain occupations heighten employee danger of exposure.

The fact is we are all exposed to these metals at some level daily.  Within alternative health fields, many experts recommend doing a heavy metal detox once or twice a year.  If you're really concerned, search online for possible symptoms of mercury, lead or other metal accumulations.  You may need to be tested for levels of metals in your body before deciding what kind of detox program you want to start.  However, if you just want to safely eliminate heavy metals a couple times a year, there are several things you can do.

There are several herbal cleanses available online.  How effective these are and the quality of them is something you will need to research.  Alfalfa and cilantro are two herbs that you can use at home to help remove metals.  Both have been studied for their ability to chelate metals from the body.  Other herbs that apparently can remove metals are burdock root, garlic and onion.

Two other products are worth mentioning here: chlorella and zeolites.  Chlorella is a blue-green algae like Spirulina, but is considered the most effective algae in removing toxins and metals.  Zeolites are made from volcanic ash and sea water and have been clinically proven to remove metals and other toxins from the body. I suggest researching these products and finding a good source.  Assisting the body in getting rid of toxins is almost always a good thing.  Be healthy!

Mystic Merman

Workout Wednesday: Eating and Exercise

Countless articles and books examine what we should eat to improve our bodies and gain muscle, lose weight, become more flexible, etc.  Experts in every field have suggestions about what to drink before and after a workout, what kind of recovery food we should eat and where the best form of protein is found.  This blog is not meant to be comprehensive, because this is a complex subject that could fill a book.  I'd like to just give some basics on the subject from a raw, plant-based diet perspective.

First, we should all learn more about our bodies.  We can do this by paying attention to it during different times of the day and after we've made any kind of change.  For example, when you workout, notice how much water you drink before and after.  Is this satisfying?  Do you feel dehydrated at anytime?  Because each of us is different, it's important to find out what works for you.

Eating before exercise can cause issues for many people.  Most fitness experts warn against eating a large meal, but some agree that eating a small snack is okay for some people.  The fact is that the energy required for a workout comes from carbohydrates and fat that are stored in your muscles, liver and cells.  There really is no reason to eat before working out, unless you have blood-sugar issues.  However, there are some superfoods that you can drink with water that can give you a little boost of energy.  I prefer a little maca in water before I go on a hike or head to the gym.

It's also important to remember to hydrate before working out.  Be sure to drink pure water from a trusted source.  If you are hiking or working out in the heat, make sure to have extra water with you.  Working out while dehydrated drains the body and increases your risk of injury.  After exercising, continue to hydrate to help your body eliminate lactic acid, which can build up in the muscles from exercise.

Most information about diet and exercise places a huge emphasis on protein.  There's no reason to downplay the role of protein in our diet; after all, amino acids are the building blocks of life.  But there is a myth that you can't get enough protein from a plant-based diet.  Health magazines push high-protein diets like Atkins and the South Beach diet, encouraging people to eat more animal products and turn away from bad carbs like bread and pasta.  On a raw diet, the goal is to eliminate all of these foods and get our nutrition from non-processed plants.

If you do work out frequently, your calorie and protein needs are going to be higher.  Living on salads and fruits can get one into trouble nutritionally.  The goal here is to consume calories from a variety of foods.  Green leafy vegetables, raw nuts and seeds, fatty fruits like avocados and olives, coconut meat and oil and superfoods like Spirulina, sea vegetables and Chlorella are great sources for protein and fat.  Fruits and vegetables, sprouts, juice and smoothies can provide healthy carbohydrates that give energy.  If you tend to lose weight easily, increase your intake of protein and fat.  One of my favorite protein products is Sun Warrior protein powder, which is raw and vegan.  It's a very digestible form of protein that is great for post-workout recovery.

The important thing here is to pay attention to your own body.  Experiment with different foods and amounts. Find out what foods slow you down.  Are you more flexible when you eat greens or fat or a combination of both?  You know your body better than anyone, so start listening to it.  Be healthy!

Mystic Merman

Tasty Tuesday: Green Smoothie Fields Forever

Growing up, we were all encouraged to eat our greens.  For most of us, we gagged them down until we eventually got used to them.  Watching Popeye eat spinach never tricked a single kid I knew into liking it.  But, is it normal for children to have an aversion to green foods?  It may be, but in my experience, kids that are raised from the beginning on whole, natural foods tend to be more open to green vegetables.  Could it be that eating processed grains, sugars, fats and denatured proteins distorts the taste buds and the sense of smell?

Regardless of the answer, as adults, we all know (almost intuitively) that greens are healthy and important in our diet.  Modern research certainly supports this, and we can all attest to how eating cabbage, spinach, kale, leafy lettuce, etc. makes us feel.  Greens are loaded with bone-building minerals, vitamins, complex carbohydrates, protein, and chlorophyll.  Some research suggests that greens contain cancer-fighting properties, protect the heart from damage, and help digestion.

While green juice provides a lot of absorbable nutrients, most of us don't have a lot of time to juice every day.  Well, that's all changed.  The Green Smoothie Revolution has arrived and it's now easier to get your greens then ever.  One of the biggest promoters of raw, green smoothies is Victoria Boutenko and her raw family.  Victoria goes into great detail about the benefits of greens and how to create awesome green smoothies in her book, Green Smoothie Revolution.

When creating your own green smoothie, it's important to find a combination that you'll like.  Pick one or two greens (leafy salad greens are milder are good to start with), but always rotate your greens (all plants have some anti-nutrients that can build up if eaten daily).  In a blender, place a handful of greens, a seasonal fruit (banana, mango, apples, etc.) and water.  Blend until smooth and enjoy.

Over time, you'll learn what tastes good to you, but you might want to start reducing the sugar and get used to eating more green tasting smoothies.  One of my favorite combinations is celery, kale, cilantro, parsley, apple and banana.  Sometimes, I even throw in some ginger or garlic for a little kick.  The key is to be creative so you can find combinations that you like.  If it's torture, you probably won't continue doing it.  So, go out and buy some greens and join the Green Smoothie Revolution.  Your body will thank you.  Be healthy!

Mystic Merman

Superfood Sunday: The Power of Maca

High up in the Andes, an ancient radish grows above 10, 000 feet and is revered by the people of this area.  Like many foods that grow in extreme conditions, Maca has developed unique superfood qualities that help humans adapt to stress in the environment when consumed.  These foods are commonly called adaptogens.  Ginseng is another popular example.

Adaptogens help to balance the body's systems, and Maca is well-known for its effect on the hormonal system and is commonly used for libido.  Beyond its reputation as a sex herb, maca also stabilizes the nervous system, the cardiovascular system and the lymphatic system.  Athletes often take the herb for energy and bodily stress reduction.  In fact, the ancient Incas are reported to have used Maca before going into battle.

Because Maca can stimulate the body, I recommend taking it in the morning.  The flavor is strong and pungent, so most people have to find a way to use it that agrees with them.  Personally, I prefer to blend it with raw cacao (chocolate).  Cacao is also somewhat stimulating, so this is the perfect morning drink.  Usually, I make about 12 ounces of tea (use different herbs daily like mint, Cat's Claw, Holy Basil, etc.).  I put the warm tea in a blender and mix with one tablespoon of cacao powder, one teaspoon of Maca, and a little sweetener.  This creates a rich, dark chocolate drink that tastes good, nourishes the body and gives sustained energy for hours.

Like most superfoods, start off with a small portion and work your way up to a full dose (one to two teaspoons a day).  You may find that Maca does wonders for your health.  Be healthy!

Mystic Merman

Sexy Saturday: Take Care of Your Skin and Health with Coconut Oil

Coconut oil has a long history of use in many parts of the world.  It comes from the flesh of the mature coconut and is extracted using hot or cold methods.  By far, cold processing yields a better quality coconut oil.  The oil is very heat-stable and is commonly used for cooking.  It can also be used on the skin as a moisturizer.

In the middle of the 20th Century, coconut oil began to get a bad rap for internal use, due to it containing a high amount of saturated fat.  Some of you may remember eating theater popcorn that was popped in coconut oil.  The smell and taste were unmistakable.  By the end of the 70s, though, that was history and popcorn was never the same.  During this time, all saturated fats were lumped into the same category and authorities urged the public to avoid these fats.  Because coconut oil was easily replaced by other "healthier" oils, it received the worst rap, and animal fats continued to be eaten with great zeal.

Fast forward a couple of decades and new research reveals something totally different about coconut oil.  Virgin (not hydrogenated) coconut oil contains medium chain fatty acids, which are much easier for the liver to digest than other fats.  Founder of the Coconut Research Center, Bruce Fife is considered one of the world's experts on coconut oil.  The author of several books and essays on the miraculous oil, Dr. Fife concludes that coconut oil taken internally and used externally contains numerous healing qualities.  Some of its notable properties include being antiviral, anti-fungal, antibacterial, and anti-inflammatory.  Research also shows that it can help the liver, blood sugar, intestines, immune system, thyroid, and kidneys. It's actually good for the heart too, which is the opposite of what was believed 50 years ago by Western medicine.

One of the best kept secrets about coconut oil is its effect on the skin.  When applied to the skin, coconut oil can protect it from free radicals and slow aging.  It's also one of the best moisturizers, healing dry skin, even helping with severe skin issues like psoriasis and eczema.  As a person who likes to go in the sun a lot during the summer, I have found no better oil to heal my skin after a long day of sun.  Any light burn quickly heals and turns into a tan.  If your skin is not too sensitive to the sun, you can even use coconut oil as a natural sunblock as it protects the body from UV rays.

When choosing a coconut oil, be sure to find a company that uses a cold, centrifugal process.  Also, make sure the oil is unrefined, with no added preservatives or chemicals.  Sunfood.com has a great, truly-raw coconut oil that you can eat or use on the skin.  If you have never indulged in this oil, do yourself a favor and try it.  Be good to your health and your skin.  Be healthy!

Mystic Merman 

Free Friday: Sugar Me Sick

According to a 2009 report by the American Heart Association, Americans guzzle 22 teaspoons of sugar a day EACH!  Most of this comes from soda and candy.  One soda alone carries around 8 teaspoons of sugar.  Alarmingly, teenagers raise the average for Americans by consuming up to 34 teaspoons of sugar in one day.  Recommendations from the AHA allow 6 to 8 teaspoons of sugar a day, depending on your size.  Personally, I think the goal should be 0.

Processed sugar comes to us in many forms: white sugar (from cane or beets), corn syrup, high fructose corn syrup, and many other disguises in our food.  It's hiding in almost anything packaged like cookies, crackers, pasta sauces, peanut butter, salad dressings, mayonnaise, you name it.  Even bread, meat and soup can be loaded with sugar.

So, what's the problem with sugar?  Well, humans haven't been consuming these quantities of refined sugars for very long, so the long-term effects are just beginning to occur to us.  Many experts blame high consumption of refined sugar for a plethora of diseases.  Diabetes is the most obvious, but many recent studies indicate that sugar may play a huge role in hundreds of other diseases.

In her book Lick the Sugar Habit (which I highly recommend), Dr. Nancy Appleton references dozens of studies that implicate sugar in connection with cancer, heart disease, obesity, tooth decay, mineral deficiencies, depression, intestinal disorders, free radical damage, constipation, asthma, and the list goes on.  With as much sugar as humans consume daily, it would not be surprising if scientists soon discover that sugar is the main problem in most chronic diseases.

Why wait until science clearly tells us what we all already know?  Refined sugar is toxic and contributes to disease.  Cutting this out of your diet in all of its forms will do nothing but contribute to your health and well being.  As humans, we should be getting healthy sugars from fruits and vegetables.  Concentrated, denatured sugar is nowhere to be found in nature.  Even honey is a rare treat for an animal in the wild that dares to penetrate a beehive.

If you have a sweet tooth, learn to enjoy foods that are naturally sweet (like fruit and dates).  If you have to have sweets, find ones that are sweetened with less harmful sweeteners like agave, coconut palm sugar or stevia (ultimately, the goal should be to avoid any form of concentrated sweetener).

I would also recommend learning to enjoy the other flavors that food has to offer.  Bitter is a taste that most people stay away from, but you can develop a taste for slightly bitter foods by introducing them with other foods like in a green smoothie.  Sour, salty, spicy, pungent, and astringent are some other tastes that can be enjoyed.  Learning to enjoy flavors can be exciting with plant foods, because there is so much variety.  Be adventurous!  Enjoy food.  Be healthy!