March 3rd, 2015

Take Your Raw Food Breakfast To Go

Written by Ka Sundance

Raw food Breakfast

Raw food breakfast is better than sandwiches,  pancakes and processed food for breakfast won’t give you the energy you need for the day. Instead, it will bog you down because your body will need to devote extra energy into digestion. To rev up your metabolism and increase your energy throughout the day, try eating raw food for breakfast tomorrow morning. The good news is that you can tweak your favorite breakfast recipes to incorporate raw food, meaning you can still have pancakes! Fresh fruit and juices are good options for a raw food breakfast, but we’ve gathered up some alternatives that are just as easy to prepare and will keep you energized all week long. The best part is these can all be prepared ahead of time, say on a Sunday afternoon, so that you can take them with you to work or school without spending any time cooking on your busy weekday mornings!


Banana Pancakes (Adapted from The Best of Raw Food)

Make a batch of these on Sunday for an easy grab-and-go breakfast throughout the week! This recipe is for one pancake, so adjust accordingly to make a larger batch.

Serves 1


:arrow: 1 banana

:arrow:2 T coconut meal or dried coconut flakes

:arrow:1-2 t Cinnamon


Mash the banana until all the lumps are gone and the texture is smooth. Then add the coconut meal or dried coconut flakes and cinnamon. (Adjust the amount of cinnamon to your taste).

Flatten banana/coconut dough into pancakes.

Leave pancakes out in direct sunlight for about 1 hour. Then flip them over and leave for another hour. If you prefer, you can also cook these pancakes using a dehydrator or oven, but the drying process will take longer.


Pumpkin Spice Overnight Oatmeal (Adapted from Rawmazing)

This is another great grab-and-go breakfast that can be made ahead of time and in larger batches if you want to have enough for the week. The ingredient list looks long, but this is comprised mainly of different delicious seasonings. It only takes a few minutes to throw this together for a tasty breakfast to rev you up on a busy weekday morning!

Serves 1


:arrow:1 cup raw oatsPumpkin oatmeal

:arrow:2 tablespoons chia seeds

:arrow:1/2 teaspoon cinnamon

:arrow:1/2 teaspoon ginger

:arrow:1/4 teaspoon ground cloves

:arrow:1/4 teaspoon nutmeg

:arrow:1 1/2  cups almond milk (or other favorite non-dairy milk)

:arrow:1/2 cup pumpkin purée (from a sugar pumpkin)


1. Stir oats, chia seeds, and spices together in a medium sized bowl.

2. In a separate bowl, whisk together almond milk and pumpkin purée.

3. Stir almond milk mixture into oat mixture. Cover and place in refrigerator overnight.

This tastes great cold, but if you prefer a hot breakfast you can cook the oat mixture on your stovetop on low in the morning.


Vanilla Yogurt (Adapted from The Best of Raw Food)

Eating a raw food diet doesn’t mean you can’t enjoy a sweet treat like vanilla yogurt! Whip up a batch of this and then add in extras like your favorite fruit, chia seeds, and/or raw granola:

Serves 1


:arrow:1/2 C coconut water (from fresh coconut)

:arrow:1 C coconut meat (from same fresh coconut)

:arrow:1/2 t vanilla extract


Open coconut with a cleaver. Pour coconut water in the jar of a high speed blender and some or all of the coconut meat. Blend well until mixture reaches the consistency of yogurt. Add vanilla extract to sweeten your yogurt, or leave it plain if you prefer!

Note: While this makes a great option for breakfast, it can also be used to create raw ice cream as a sweet treat. Simply pour this into your ice cream maker and add some fruit for a delicious raw dessert!

We also want to share our Vegan pancake recipe for you, additional foods you can introduce to your family.
Click here for the article and video.

Raw food breakfast doesn’t need to be difficult to make or eat. The above delicious recipes will make it easy for you to enjoy a raw food breakfast any day of the week.


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February 28th, 2015

Stay Healthy with Vitamin C

Written by Ka Sundance

Vitamin C, Stay Healthy

Staying healthy through cold and flu season can feel like an impossible challenge.  As that season is finally nearing its end, you may nonetheless feel like you and your kids are walking through a world covered with nasty little germs that are out to get you.  You can’t wrap your kids in bubbles (as much as you might like to), and it’s highly unlikely that you’ll be able to keep them inside at home until spring, but there are a few things that you can do to improve their odds of staying healthy–and adding vitamin C to your diet and theirs is at the top of the list.

Vitamin C has plenty of benefits.  In addition to being a wonderful cold and flu fighter that will help boost your immune system, preventing you from getting sick in the first place or reducing the length of your illness, vitamin C is also known to boost brain function, rebuild tissue and blood vessels, and increase your body’s ability to process calcium.

But where are you supposed to get it?  What foods are highest in vitamin C, and how do you add them into your diet successfully?

Berries, berries, berries.  Strawberries, in particular, are known to have high levels of vitamin C–one serving holds about half of your daily needs.  Of course, the amount you should be taking in increases if you are or have Berries been sick.

Citrus fruits.  Oranges are known for being high in vitamin C, but the rest of the citrus family isn’t exactly lacking–and in fact, grapefruits may actually contain more vitamin C than oranges!  Citrus juice like orange and grapefruit may also contain high levels of vitamin C, but make sure that you’re not getting more sugar than fruit in your juice.

Kiwi.  This tiny little fruit packs a heavy vitamin punch, with even more vitamin C than an orange!

Fruit is probably the easiest source of vitamin C to incorporate into your diet or your kids’.  It can be eaten just like it is or blended into a smoothie and enjoyed on the spot–no need to prep, season, or add anything!  However, there’s another source of vitamin C that you should consider in your balanced diet:

Vegetables!  You often don’t think of vegetables as being high in vitamin C, probably because your mind turns to fruits first, but there are plenty of vegetables that carry a vitamin C punch!  Peppers, broccoli, and cauliflower all carry high levels of vitamin C.  Enjoy them raw, on their own or with a homemade hummus or other dip.  Also, don’t forget about dark, leafy greens.  If you’re fighting a cold or flu bug, a big salad might be one of the best things you could do for yourself.

Staying healthy with Vitamin C is very helpful specially with the transition of  season. My kids and I get them from all the fruits and vegetables we eat everyday. Katie and I make sure we provide them with these healthy foods to boost their immune system.  If you want your kids to stay healthy, we want to share our tried and tested juice recipe which my kids enjoy everytime. Click here for the article and video.

Don’t forget to stay healthy with vitamin C.




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Healthy bacteria are important because they help us to digest & absorb nutrients, vitamins and minerals from our food properly. The beneficial bacteria live in our gut and ensure that we maintain a strong immune system.

If you suffer from problems like gas, bloating, indigestion, heartburn, skin rashes, headaches and other symptoms after eating a meal (apart from eating the wrong kind of food) you may also not be digesting your food properly. A fully functioning digestive system is very important if we want to break down our food properly and absorb the nutrients from it. This is where good bacteria come in! Probiotics are healthy bacteria that live and recreate themselves naturally in the intestines in healthy people. They help our digestive system function at its best.

Why is it that we lack good bacteria in your digestive system?

When we consume things like antibiotics, we kill the good bacteria as well as the pathogenic bacteria in our digestive system.

We have all been programmed to believe it’s safe to consume chlorinated tap water and this is by far the most popular method used to kill bacteria in water today. However, chlorinated water also destroys the normal gut flora in our intestines. This means that it destroys part of our immune system because 80% of our immune system is in our gut. It’s also been linked to clogged arteries and destroys vitamin E in the body. This is why it’s so important to eat foods which are rich in the good bacteria because our normal gut flora is constantly attacked by pollutants.

Our immune system

Our immune system is a key part of being healthy. The immune system can also be described as our army or defence system. It protects us against infections and toxins. A healthy immune system is a key part of well-being. 80% of our immune system is in our gut. If the healthy bacteria in our gut is not enough we will easily fall sick and have a host of other illnesses and allergies.

Our good bacteria today is continuously attacked by antibiotics, chlorinated water, sugar, stress, birth control pills and other environmental factors. It is for this reason that a lot of people today suffer from digestive issues. Adding good bacteria in our intestinal tract daily is absolutely essential for our health and well-being.

The benefits of fermented foods?

Fermented foods like sauerkraut, kombucha, kefir & raw nut cheese are not only delicious and a wonderful addition to your diet; they’re also rich in probiotics that are necessary for our health. They are a very affordable way of getting the good bacteria in our system. Personally, I love fermenting pumpkin and cabbage. But you can ferment any kind of vegetable, from cauliflower to cucumbers and even yams. Coconut water is another delicious fermented drink that you can add to your diet and lifestyle and it is delicious too.

If you prefer to take probiotics in pill form, there are many options in your health food store.


DorothyMy name’s Dorothy.
I’m a qualified teacher, author, traveller, ‘nutrition nerd’, blogger, creator, knowledge seeker and dancer. I love sharing knowledge and inspiring others to thrive and be happy.



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At a basic level superfoods can be described as foods rich in nutrients that have marked health benefits.  There are all kinds of superfoods out there from fruits to grains and even some fish.  The problem is that many of these foods are thought of as bland or even tasteless.  This is partly because of the way that we have been forced to train our taste buds to fast foods and salty snacks.  The good news is that superfoods don’t need to be bland and can even be a delicious replacement to some of those sweet and salty foods that you crave.


1) Kale

For years kale was seen as nothing more than a garnish, some parents even encouraged their kids not to eat it.  Now we know that kale is packed with vitamins, minerals, calcium, and fiber.  Instead of eating potato chips try switching to Kale chips; they are easy to make, delicious, and still offer the crunchy texture that you get from potato chips.


2) Quinoa

Quinoa is basically the definition of a super food as it offers the fiber of grain, protein of meat, and vitamins and minerals of vegetables.  It is not a grain, but it cooks like one and can be added to pretty much any dish.  Instead of a fatty burger patty try throwing some quinoa and spices together to create a delicious, vegan, burger replacement.


3) Squash

Mashed squash may not sound appetizing but it is a perfect substitution for mashed potatoes.  Not only are they rich in vitamins and fiber their natural taste and texture prevent you from needing to add less healthy additives like butter and salt.


4) Blueberries

Blueberries are one of the most talked about superfoods because of the fact that they are packed full of vitamins and antioxidants; plus they are downright delicious.  The next time you find your sweet tooth acting up mix up some blueberries with some ricotta cheese for a sweet and creamy dessert.


5) Avocado

If you were stranded on a desert island and there was only one food on the island you would want it to be avocado.  Avocados are the complete package with all protein, fiber, and vitamins that one would need.  The best part is that their texture makes them a perfect substitute for anything from meat to a cheese spread.


Superfoods are great for people who needs more nutrients for their daily life, and for someone who want to boost their energy from raw foods. Here are some more superfoods that can give you lots of vitamins and daily nutrition that our family and I really loves. Click here for the article and video.

We are more than happy to share this great superfoods that our family enjoyed,
we hope that you enjoy eating them too.

Until then, all the love from me and my family.

Your Ka from The RawfoodFamily

Start a daily dose of these Superfoods.

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green smoothies

Green smoothies are the perfect way to begin implementing raw foods into your diet to gain more energy, clear up your skin, and help your digestion. If you haven’t already made the switch to a vegan diet, drinking green smoothies daily will surely encourage you to make more healthy vegan diet choices.

What makes a green smoothie turn green? You guessed it – green vegetables in addition to green fruits. You may initially be grossed out by the thought of adding leafy green vegetables to your fruit smoothies if you aren’t used to the taste. This is often what stops people from replacing their unhealthy meals with healthy replacements like green smoothies, which can truly be a complete meal. There are some handy tricks to disguising the taste of the spinach, kale, cilantro, celery, and other greens in your drink to help you adjust.

1. Bananas: cut up and freeze some bananas beforehand and toss a few chunks into your smoothie. the natural sugar in bananas will sweeten up any amount of vegetables in your smoothies, to the point where you won’t even know they are there. You’ll gladly drink your greens daily if you simply utilize this one fruit!

2. Nut butters and raw cacao powder: adding this combination with bananas and blueberries along with your greens makes for a smoothie that tastes like Cap’n Crunch cereal. It makes for a great dessert and will help you kick the cravings for processed sweets. Peanut butter, almond butter, and cashew butter will all do the trick. Make sure the butter you choose only has the nuts and sea salt in the ingredients! Avoid all the extra processed oils, such as soybean oil and hydrogenated vegetable oil.

3. Pure maple syrup: for those of you who don’t like bananas, adding pure maple syrup is a great alternative as a sweetener. However, blending in your greens with some banana, pumpkin puree, cinnamon, nutmeg, and cloves makes for a delicious fall pumpkin spice treat that is actually good for you.

4: Dates: again, adding dates (without the pits) make a great natural sweetener to your smoothies without needing bananas. But if you do choose to add bananas, be careful – it may end up being too sweet!

5. Coconut sugar: for those of you who just have to have sugar, coconut sugar is perhaps one of the healthiest sweeteners out there, having a low glycemic index and will not spike your blood sugar. If you don’t like coconut, no worries – coconut sugar tastes very much like regular brown sugar! Adding this as a sweetener to your green smoothies is a guilt-free way to cope with drinking your spinach.

6. Non-dairy milks: rice milk, hemp milk, almond milk, and cashew milk will make your green smoothies creamy and delicious. Making them yourself and adding cinnamon and vanilla extract will make these milks sweet the healthy way, and makes them the perfect addition to your smoothies, turning every one into a dessert for a meal that you can look forward to. To make a nut milk, simply soak nuts in water overnight, blend in food processor, strain liquid through a cheesecloth, and add your cinnamon and vanilla.

Once you try these methods of making green smoothies, you’ll wonder why you haven’t been drinking your greens your whole life. Just remember to add your sweetening agents in moderation.

Aside from green smoothies you can try some green juice that my family and I loved. We believe that juices are the most valuable food you can give to yourself.
Click here for the article and video

I am glad that I could share this additional green smoothies ideas with you, so you can enjoy them more and still stay raw and healthy.

Enjoy your green smoothies!

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