postheadericon 10 Raw Food Grocery Store Basics

OLYMPUS DIGITAL CAMERAThere are a lot of items that are staples of a Raw On! food pantry that you can easily find in most grocery stores. Here is a list of my top 10 items to ALWAYS have on hand:

1. Big containers of organic greens – include the herbs like cilantro, basil, mint, parsley, etc.
2. Oat flakes
3. Raw almonds, walnuts, cashews, pumpkin and sunflower seeds from the bulk bins
4. Citrus – oranges, lemons, limes, grapefruits
5. Cold pressed oils – coconut, olive, flax seed, hemp seed, etc.
6. Root veggies – carrots and beets are staples, the rest are for variety
7. Water veggies for juicing – e.g. celery, cucumber
8. Zucchini – my new pasta
9. Young coconuts
10. Any and all fruit – I can never get enough.

About the only items on the list that is sometimes hard to find at regular grocery stores are the cold pressed oils – and that is quickly changing. I live in Canada and our regular Superstore has started carrying ALL of the above items in the past year or so.

Do you have a staple item that is not on the list? Tell us what it is in the comment section below.


postheadericon the 4 ingredient salad

I am going to pretend like it hasn’t been over a year since I posted on this site and not bore you with the ups and downs of my progress towards eating a high raw diet.
Today, I am talking about salads – I am craving them these days but have gotten really bored with all of my old stand by recipes.

Here’s the new theme – only 4 ingredients, plus dressing.

It works perfectly! Today’s masterpiece is
– thinly sliced and separated leek rounds
– young peas in the pod, gently chopped
– julienned yam
– julienned apple
With a balsamic oil and vinegar dressing.

I will keep you up to date with any new discoveries, till then remember…
RAW ON!my new approach to making salads

postheadericon Falling into old ways…

It’s a hard thing to say, but over the last month my “raw” lifestyle has been suffering.  If it were not for fruit, I would almost have to admit that I have totally abandoned it in favour of, well, a whole bunch of things.

The most recent was a gastro-intestinal flu and a full retreat into the “I am sick” comfort foods of my childhood – creamed corn, apple sauce, freezies.  It was actually pretty pitiful.

Before that it was vacationing in Mexico at a resort with a gourmet restaurant.  Though the meals were all healthy and organic and fresh, seared (well almost raw) ahi tuna, and real Mexican tortilla chips with the guacamole are not easy to turn down.

Before that, well, let’s just say it’s been winter here and rice and potatoes help chase away the cold.

I have always struggled with dietary commitments. I always leave myself at least some wiggle room for personal choice. This has always been especially true when it came to choosing between dietary restriction and cultural experience. Ok, I admit it, any experience actually.

Even when I was a teenager I was a vegetarian for a full year and a half when I was faced with acceptance on a 9 month youth exchange that would find us living all over Canada – from Grande Prairie and Red Deer in Alberta, to Victoriaville in Quebec, and several small towns and villages in Honduras Central America.

The dilemma was heavy on my mind on my flight from Toronto to Edmonton where I was to start my program. Food is such a large and integral part of any culture. How would I be able to truly experience another culture while refusing to eat their food?

When they served salmon for the meal on the plane (they served meals then) I made the decision to choose experience over dogma. I ate the salmon, the first none veggie meal in a year and a half and within a couple of weeks I went from being vegetarian to helping kill and pluck chickens on my first cultural placement, a mixed farm and ranch in the foothills of Alberta.

When I was 15 years old, I decided to become vegetarian because I didn’t think it was right to eat something that I hadn’t taken the responsibility to kill myself. My more recent decision to move to a diet focused on raw food is not based any sort of philosophical construct or personal ethical limitation.

My decision now is based on the fact that I am getting older and need all the help I can get when it comes to maintaining my health and energy.

So, today I had my raw food books out and spread across the coffee table. I found some new recipes to try and I have renewed my commitment to work towards, at the very least a high raw diet (that’s 80 percent minimum raw).  I bought some greens to juice for the morning and have three great new salad dressing recipes to try.

Any great ideas for me?  Write them below – I need all the help I can get. Wish me luck and join me if you can to… RAW ON!

postheadericon Can Small Changes Change Your Life?

I believe they can.

Are you willing to give the theory a test?

I have a challenge for you:

I am not a very structured person. But I do believe that one action, taken repeatedly can change anything, can change any habit.

It might start out that you do that one thing only once a week, then maybe twice a week, before you know that one positive thing is making a profound difference in your life.

An adaptation of a recipe from "Ani's Raw Food Kitchen" by Ani Phyo


My month of November was pretty good.  My goal for myself was to eat “as raw as I could get”.  My results could have been better, but I found it had me thinking about what I was eating more. I had begun the proverbial “Conscious Eating” habit, and that was a good thing.

The other positive was that it provided me with more focus and content for the book I am working on (to come out a little ways into the new year)

The theme of the book is – thoughts of an everyday person making the journey to eating raw.  I have found it can be a very funny and entertaining journey at time, and am feeling compelled to share it.

Back to the challenge – let me ask again:

I would love to hear your answers, please post them below!

and of course, don’t forget to…


p.s. I added fresh cranberries and sliced mushrooms to the shaved fennel, orange slices, poppy seeds, olive oil and greens in Ani’s recipe

postheadericon Winter Crackers

It’s been -25C for about a week now and even my rawer friends are shaking their heads with the dilemma.

Last night I decided to redouble my efforts and I put a double batch of raw crackers into the dehydrator to dry.

I saw the recipe online at the Rawfully Tempting website that, in my weakened frigid state sounded perfect. The title on the recipe was “Just Like Ritz Crackers (aka Walnut Hemp Crackers)”.

Walnuts plus hemp equals fat, add a good helping of salt – it sounded good. The recipe, amazingly enough only has five ingredients plus a little water.

They tuned out perfect, check them out.

and… RAW ON!

postheadericon Raw Spanish “Rice” or is it Raw “Tabouleh”

This one is such a fooler. It has all the ingredients of Spanish rice – tomatoes, paprika, etc. – except the rice of course, and it tastes just like a really fresh Tabouleh – but with no cooked bulgar. And it was so easy.

I found the recipe on Paul Nison’s Give It to Me Raw blog and had to try it. Here’s some pictures.

Don’t be afraid to give it a try, it was pretty easy and a big hit with my guy. OMG now I’m rhyming!



postheadericon Is your raw food diet making you grumpy?

Just read a great blog post that made me laugh.

It was titled ” My raw food diet is making me want to punch someone in the face

The blogger is Deborah Dunham and the post is from day 3 of a week long raw food challenge and she is … HUNGRY!  Or at least she thinks she is… lol

My raw son tells me, mom the restlessness is not hunger, it’s energy!  Go do something!  Just because it is 10 at night doesn’t mean you are supposed to be tired.  The body uses way less energy to metabolize raw food so you aren’t as tired.  Just go with it, stay up, be productive!

To be honest, on the days I have managed a completely raw food day by 9pm I am pacing the house and often end up succumbing to eating something totally carb heavy, not necessarily raw.  One of my favourites is a a cob of fresh corn on the cob. I will leave it to your imagination whether I heat it or not.

Don’t give up Deborah… just…


… and remember perfection isn’t the goal – healthy is.

postheadericon The Lazy Raw Foodist’s Guide – Book Review

Is Eating Raw a Lot of Work?
Is it Worth It?

I can’t answer those questions for you.  They are pretty personal. But if you need some help with finding your answer, Laura Bruno’s e-book The Lazy Raw Foodist’s Guide is a perfect resource.

Not only does she tell you about all the strategies she’s used to maintain her raw food diet without turning it into a part time job, she’s also included summaries on just about every reason to eat raw, on all the ways to eat raw, on all the best raw resources and how to decide how raw to go.  A surprise for me was that she also included a number of various risks inherent in following some raw food diets and how to deal with them.  Who know that dental problems were common in the raw food community.

I loved the fact that she admits to truely being a Lazy Raw Foodist.  No shortcut is off limits. She lists suppliers of pre-made raw food products, suggests hiring neighbours to prepare food for you and acknowledges the benefits of hooking into a raw food potluck circuit – you can always bring a plate of raw fruit or veggies, as there will always be a bevy of others spending hours preparing their signature gourmet raw food dishes.

The book is great read and her sense of humour had me laughing out loud on a regular basis. If you are interested in getting a copy of the book for yourself (I recommend it) just click here .

You won’t be disappointed.  And from where I stand, I need all the help I can get to…

postheadericon Looking for a great lunch in Vancouver, BC?

I had the perfect 80% raw food meal today with my son Aric, at The Naam in Vancouver, BC (Canada).

It advertisements say “Vancouver’s Oldest Natural Foods Restaurant.”

Near Kitsilano Beach it’s also a fun and funky part of town with second hand stores and surf and snow board shops, and, of course The Naam Restaurant.

We both had the signature Naam salad, me with the Naam green dressing and Aric with the miso ginger dressing – on a salad double the size of mine!  As you can see, they were a visual as well as a taste treat.

The less than raw part of our meal was another trademark dish – sesame fries with miso gravy.  Total Yum.  The fries were potato wedges, tossed with white sesame seeds and accompanied with the warm gravy for dipping. Read the rest of this entry »

postheadericon Clean Water from the Earth

My friend Lisa Dymond of High Vitality Cuisine has organized another trek to a local Yukon Spring.

To quote Lisa, “Need a reason to come up here, to the Land of Gold? this Yukon spring may be one of them.  Once again, we will venture forth along the Old Alaska Highway to find this precious gem, where the earth is both container and filter for water directly from the Source. Bring water bottles with lids (glass & BPA-free suggested) to fill up from this Divine Tap.  Meet at Goody’s Gas Bar, Porter Creek, Whitehorse Yukon, 1 pm.  Follow up with the raw food potluck!”

Raw food Potluck!  Always a great idea!

Here’s are a couple of videos Lisa made during her last outing to the spring.

If you have any local springs in your area that you frequent, share them with the community by telling us about them in the comments section below.