A superfood contains many beneficial nutrients – including vitamins, minerals and enzymes – that help combat nutritional stress. The following 10 raw recipes put these powerful foods to work, unlocking their potential to fill in nutritional gaps, turn on healthy gene expression, and jumpstart and maintain physical and mental wellbeing. (Those marked ‘*’ are complete protein foods.)
By Jacqueline Graham
Dandelion*
This “weed” that grows in abundance in our own backyards is an amazing health food. Not only is the entire plant (from root to flower) edible, it is a tonic for the liver and gallbladder, helping to process foods and excrete toxins with its mild laxative effect. Dandelion is high in many vitamins and minerals – including vitamins A and K and calcium – that work synergistically to build and maintain strong bones.
DANDY LEMONADE
1 lemon, peeled
1 apple chopped/sliced
1 tbs raw honey
4 cups water
6 large dandelion leaves
Blend and strain (in nut milk bag, cheese cloth, or mesh strainer)]
Acerola Cherry
This cherry is a potent food source of vitamin C with 32 times the amount found in orange juice. Vitamin C is a crucial nutrient to boost the immune system and facilitate many other body processes including iron absorption. Acerola cherry supplies ample levels of C in its whole food form.
AVOCOLADA
1 apple
1/2 avocado
1 chunk of ginger peeled and chopped (size according to taste)
1 tsp or 1 tbs Healthforce Truly C (acerola cherry powder)
4 ice cubes
1 cup hemp milk (or milk of choice)
1 tbs raw honey
Add all ingredients to blender and blend until smooth.
Goji Berries*
Goji berries boost our naturally occurring human growth hormones, making it a top longevity food. These berries are anti-inflammatory and combat free radical damage by increasing the body’s production of superoxide dismutase, an enzyme that facilitates cell healing and athletic recovery.
GOJI SORBET
1 cup frozen berries of choice
2 frozen bananas (peel and freeze)
2 ounces goji berries (fill two shot glasses)
1/2 cup to 1 cup hemp milk
Soak the gojis for 10 minutes then pour water off to drink later. Combine with rest of fruit in a high-speed blender. Add milk and blend.
Maca*
Traditionally grown in the cool conditions of the high Andes, maca root is a powerful supporter of the endocrine system, helps to regulate hormonal balance, and restores fertility. It is recommended to start with smaller doses of this superfood and also take a break every two weeks to maximize effects.
MACA MILK
1 cup hemp milk (or milk of choice)
1 tsp maca
1 tsp maple syrup
dash of cinnamon
Blend ingredients until smooth. Makes an ideal late-night beverage.
Cacao
Raw, organic cacao bean is rich in minerals such as magnesium and iron. Traditionally used as a medicine delivery system, it amplifies any food it is consumed with. The cacao fat/ butter is an excellent source of betacarotine, protecting skin from sun damage.
MINT CHIP SMOOTHIE
1 cup coconut milk (or milk of choice)
6-7 mint leaves
5 ice cubes
pinch vanilla powder (or extract)
1 tbs raw honey
1 tbs raw cacao nibs
Blend all ingredients except the cacao nibs until smooth. Add in cacao nibs and blend for a few more seconds. You can substitute a tbs. raw cacao powder instead of nibs.
Hemp*
An excellent alternative to animal sources of essential fatty acids, hemp beautifies and tones the skin. It is also rich in minerals such as iron, calcium and zinc that combat anemia, maintain strong bones, and support healthy organs. This complete protein makes an excellent, heart-healthy dairy alternative.
HEMP MILK
1 cup hemp seeds
4 cups water
2 tbs coconut oil
2 tbs raw honey
pinch sea sat
Blend until smooth. Strain with nut milk bag/cheese cloth (optional). Store sealed in refrigerator.
Chia Seed*
This gluten-free seed is a coveted ancient superfood. Chia is not only a complete protein but boasts one of the highest food antioxidant levels and is a rich whole-food source of omega 3. This seed can absorb up to ten times its weight in water making it an excellent source of hydration and electrolyte balance. Chia also slows the absorption of sugar into the bloodstream and binds to toxins to facilitate elimination.
SIMPLE CHIA PORRIDGE
1/3 cup chia seeds (whole, or ground in coffee grinder)
1 1/2 cups almond milk (or milk of choice)
1tbs maple syrup
Combine ingredients in bowl and let sit for at least 10 minutes to thicken.
Reishi Mushroom
This bright red tree mushroom can be found in forests around Georgian Bay. Reishi is renowned in tonic herbalism for its immune boosting and anti-viral effects. It may contribute to calming of the mind while strengthening the brain and nervous system. It works to normalize body processes.
ADRENAL MOCHA (FOR COFFEE LOVERS)
1 cup coffee
1 cup milk of choice (non-dairy)
2 reishi capsules emptied into blender (neutralizes acidity of coffee)
1 tsp maca powder (supports adrenal function)
1 tbs raw honey
1 tbs cacao powder
Blend ingredients until smooth; heat on stove if desired, but do not boil.
Bee Pollen*
Bee Pollen is one of nature’s most nutritionally complete foods. It contains an abundance of vitamins, minerals, and over 5000 enzymes making it a powerful fertility and vitality food. Bee pollen is an easily assimilated protein that contains up to five times that of any animal product.
BLUE BEE
1 cup hemp milk (or milk of choice)
1 cup blueberries (frozen are fine)
1 banana or 1/3 avocado
2 dates, pitted
1 tsp. bee pollen (to start; work up to 1 tbsp.)
Blend all ingredients. May sprinkle pollen for garnish.
Blue-Green Algae*
This aquatic cyanobacteria is loaded with vitamins, minerals, and enzymes. Blue-green algae is touted for its high DHA and EPA content (this is where fish get their DHA), and protein content, helping to nourish brain cells and restore biochemical balance.
BLUE GREEN SMOOTHIE
1 orange juiced
1 grapefruit juiced
1 mango peeled and pitted
2 capsules blue-green algae, 1 tsp E3 Live, or 1 tsp spirulina
Blend all ingredients.
Jacqueline Graham is a live-food and lifestyle instructor certified by Dr. Gabriel Cousens. Her studies centered around live-food nutrition for pregnancy and natural diets for healing.
