Copyright © 2015 by Shari Koolik Leidich
Photographs copyright © 2015 by Bagwell Enterprises, Inc.
All rights reserved
For information about permission to reproduce selections from this book, write to Permissions, Houghton Mifflin Harcourt Publishing Company, 215 Park Avenue South, New York, New York 10003.
Library of Congress Cataloging-in-Publication Data
Leidich, Shari Koolik.
Two Moms in the Raw : simple, clean, irresistible recipes for your family’s health / Shari Koolik Leidich ; photography by Iain Bagwell.
pages cm
ISBN 978-0-544-25325-4 (hardback) — ISBN 978-0-544-25314-8 (ebook)
1. Quick and easy cooking. 2. Raw foods. 3. Cooking (Natural foods) 4. Raw food diet—Recipes. 5. Two Moms in the Raw (Firm) I. Title.
TX833.5.L433 2015
641.5'637—dc23
2014036934
Book design by Alissa Faden
eBook design by Jessica Arnold
Food styling: Angie Mosier, Toni Brogan
Prop styling: Katelyn Hardwick
v1.0515
A cookbook? Are you crazy?
I decided to go for it. Why not? I develop amazing, healthy snacks for my company, Two Moms in the Raw. I feed family and friends great food.
Could I have written this book without any help? Absolutely not! I would like to thank Adeena Sussman, who took a chance on me, which has turned out pretty well for both of us. We are friends and colleagues, and now she is a member of the Two Moms in the Raw team. Have you ever met someone who gives more than you ask? Shows up when needed? Does amazing work in and out of the kitchen? Well, that’s Adeena.
I would also like to thank my literary agent, Celeste Fine. You called me while I was on vacation with my family and convinced me that a cookbook was just the right thing for me. I guess you were right. And Rux Martin—you believed in me, and I thank you.
Who has been my biggest fan from the beginning? My mom, Marsha Koolik, another person who always shows up when I need her. I won the lottery when it came to moms. I would also like to thank my dad, Stanley Koolik, who helped put Two Moms in the Raw on the map.
Thank you to my mother-in-law, Cheryl Leidich, for inspiring me in the kitchen. I did not know the joy of cooking until I met you, although I still struggle finding contentment there at times. Thank you, Jim Leidich, for eating what I make with a smile!
Thank you, Gary and Tania, for your endless support and encouragement. And to Scott and Souna, for challenging me in the kitchen and always keeping me on task. I love you.
To all of my friends and family: There are so many of you, and I was told to keep this to one page. You know who you are, and I love you!
I would also like to thank Jeremiah Del Tufo, whose spirit lives on in the Two Moms in the Raw Sea Crackers. I hold you in my heart forever.
This cookbook would never have come to pass if it weren’t for all the people who love Two Moms in the Raw snacks. Your support keeps us going. And I thank all of my colleagues who keep us moving forward.
Why am I committed to my health and to feeding the world delicious foods that are good for you? My husband, Greg, and children Sarah, Rachel, and Owen: You are my reason for it all.
How I Like to Cook: The Principles of a “Half-Baked” Diet
Juices, Smoothies, and Other Drinks
Dips, Relishes, Condiments, and Spreads
It’s true, I’ve got MS. And yeah, it kind of sucks. But life happens when you’re looking the other way. I’d always led a relatively healthy life, exercising daily and putting dinner on the table for my family every night. But when everything changed, it did so seemingly overnight. I was a happily married mother of three living the Rocky Mountain lifestyle I loved. I’m not quite sure why—probably because everyone else was doing it—but I decided to get a flu shot. Little did I know it would be the shot heard ’round the world . . . at least my world. Within days, I went from hiking, walking my dogs, nursing my son, and working out to someone who couldn’t hold a pen, felt weak on her strongest days, and had trouble focusing on even the smallest tasks and conversations.
“Maybe you’re holding your son wrong?” people would ask, naively thinking it might be causing some sort of nerve damage. But soon after, a neurologist confirmed the diagnosis I am still living with today: multiple sclerosis (MS), an autoimmune disorder that made a mockery of my central nervous system, the network of brain and spinal cord functions that ensures the body works the way it’s supposed to. Imagine a computer without a chip or a car without a well-maintained engine, and you get the idea.
Suddenly, the mysterious affliction of optic neuritis (inflammation of the optic nerve) that I suffered in my twenties—plus the fact that I always liked to be in bed by 9:00 p.m.—made perfect sense to me. I’d had undiagnosed pre-symptoms of MS for fifteen years, but nobody had caught on to them.
I’m not known for wasting time, so once the diagnosis was confirmed, I did what I always do when a problem arises: Attack it head-on. On the advice of my doctors, I took the conventional course of action, a cocktail of steroids to ease symptoms of the disease. But rather than help, I believe the steroids destroyed my body. I can still feel the sensation of the drugs whipping through me with the force of a tornado, attacking my left side, which has always been weaker, with extra brutality. One morning I found myself in my daughters’ room, weeping uncontrollably. How would I take care of my family? How would I take care of myself? How could I recover to the point where I could get myself to the grocery store, my kids’ schools, the gym? Things I had taken for granted now seemed so far away. It was then that I realized the standard course of treatment wasn’t going to work for me.
I needed a more active regimen I could manage and control, and I began searching for a cure, reading every book I could find and seeking out healers who might help me chart a course that traditional medicine was overlooking. I spent countless hours tracking down people who’d written books claiming their MS was cured—only to discover that they were still living in wheelchairs. Discouragement doesn’t even come close to describing what I was feeling; defeated was more like it. A wheelchair simply wasn’t an option for me.
However, there was one person’s story that resonated strongly: Roger McDougall’s. He was a regular person like me who believed he could manage his MS by eating a Paleolithic, yeast-free diet. Soon after, I met with an herbalist from Boulder, Brigitte Mars, who recommended a completely raw lifestyle. She believed that cooked foods lost much of their nutritional value in the heating process. That made sense to me. Think about how wilted, dehydrated, and weak you feel after a day in the hot sun! With nothing to lose, I decided to follow her advice and undertook a completely raw, gluten-, dairy-, and sugar-free diet for six months.
Out went the low-carb, high-sugar, fat-free snacks. In came the juicer, the dehydrator, and, most important, the cutting board, where I developed a newfound appreciation for the sound of vegetables being chopped. Very soon, I began to feel better. Stronger. Less tired. Less foggy. Less pain!
In came the juicer, the dehydrator, and, most important, the cutting board, where I developed a newfound appreciation for the sound of vegetables being chopped. Very soon, I began to feel better. Stronger. Less tired. Less foggy. Less pain!
It dawned on me that before my diagnosis, I held very conventional, outdated ideas about what it meant to be a healthy eater. My food plan was designed to keep me thin—but not much else. Sure, I made a dinner salad pretty often and steamed some veggies, but I also took plenty of packaged shortcuts and consumed an ungodly amount of sugar, not giving any of it a second thought as long as I looked halfway decent in my yoga pants.
I may have been in great shape, but my body was depleted of the healthy fuel I needed—and I didn’t even know it. Like many American women, by following a low-fat, high-carb plan, I was putting stress on my body and the systems that operate it by depriving it of the tools nature had readily available. I’d been pumping inflammatory foods—particularly processed sugars—into my bloodstream faster than my body could keep up. Excessive consumption of white sugar has been linked to a host of health problems, from obesity and diabetes to hyperactivity in children, joint inflammation, and an increase in illnesses like arthritis. I had to try to reverse the damage if I wanted to not only survive but thrive.
After six months of experimenting with new ways of eating, I was no longer in a health crisis and was ready to reintroduce fruit sugars into my diet, as well as some sweeteners and carbohydrates in limited amounts—mainly so I could prepare food my whole family could enjoy.
I realized that one way I could keep my diet healthy and varied was by having delicious, raw foods on hand whenever I craved a quick, satisfying bite. I’m a grazer; I love whole meals, but snacking suits my lifestyle and my appetite. In short, I’m always hungry! The snack options in the market, though, didn’t hit the spot. The energy bars I tried were dry and gritty, the cereals tasted like animal feed, and the crackers were not worth eating. My husband, Greg, who supported my health quest 100 percent but was skeptical about how good raw snacks could taste, challenged me to create a raw version of the granola he’d just had for breakfast. If it was good enough, he said, he’d eat it. I turned my home into a round-the-clock test kitchen, experimenting with different combinations of fruits, nuts, seeds, and sweeteners in my home dehydrator. I had never seen so many raw almonds in my life!
My raw granola got the GSA (Greg Seal of Approval) a month or so later, and even more important, my kids loved it, finishing every last bite and demanding more. By this time, friends and family were asking for my granola, and I was feeling healthy enough to road test my snacks in the real world. So I packaged up the granola in little cellophane bags and started spreading the (edible) word. At PTA meetings, I popped the trunk to peddle my wares to other moms, some with celiac-suffering or gluten-free kids. Friends showed up at my door to support me and buy a few bags of my products. It was an inspiring experience.
Things were getting very raw and very real. We knew we were on to something, but this was a friendly audience. What would total strangers think? To answer that question, we applied to sell at the highly selective Boulder Farmers’ Market. Boulder loves its healthy snacks, and we had a feeling people would be receptive to what we were doing. But though we lived nearby, we had no idea that in high season, tens of thousands of people would be coming through every weekend—many of whom had heard about us through word of mouth.
The response was swift and overwhelming. Once people tasted our samples, they bought us out, sending us back home to burn the midnight oil (well, actually, the dehydrator) to produce enough to supply our stand for the week to come. We were already rocking and rolling when, in 2006, the local Whole Foods asked to test-run our products. They began selling so quickly that Greg left a successful career in telecommunications to officially launch the company with me. My mother, Marsha (the other mom of Two Moms in the Raw), and my dad, Stanley, hopped on the train with us, spreading the word around the country at trade shows large and small. Greg’s dad handled the finances. It was all hands on deck—and a family company was born.
Nine years later, I can’t imagine life without Two Moms in the Raw. Starting this company has brought my family closer together, helped heal me, and inspired me to live, love, and eat differently. The recipes in this book are an extension of everything I have learned over the past decade. What you eat can truly change your life—it certainly did mine.
Don’t get me wrong; some days I’m so tired that by the end, all I want to do is crawl into my giant bed, turn up my fan to high to make white noise, and conk out ’til the morning. But don’t we all feel that way sometimes? Still, if I’m being honest, those days usually come when I’m not eating the way I know I should, or when I’m not exercising or getting enough sleep, or when I sweat the small stuff.
The majority of the time, though—when I make the right choices and opt to prepare and eat the foods that build me up rather than take me down—I feel like I’m winning the battle. I know that healing is up to me. I’m not going to find the magic-bullet solution in any book, and neither will you. Listen to your own body. Eat the foods that heal you. Cheat occasionally. Exercise daily. Get lots of sleep. And, perhaps most important, laugh a lot (in my case, mostly at myself). That’s the path that worked for me. I hope after reading this book, eating my food, and seeing the way I live, you feel the same way.
I like my food simple, sophisticated, and suitable for a quick family meal or a dinner party on the fly. Food is so much more than just something to fill us up; it has the power to heal. Here’s to making every bite count—and to making every single one delicious.
I’m a mom, not a monk, and keeping my kids happy and satisfied is as important as my health. Though there are many foods I don’t eat, there are some I do—always in moderation—that could get me locked up in solitary by the raw police. I believe in occasional “cheating-eating,” which contributes to my sanity—and usually reminds me why I changed my diet in the first place.
My goal is always to serve “happens-to” food, by which I mean it tastes amazing and happens to be equally good for you, whether you’re looking to lose weight, reduce inflammation, lower blood pressure, or simply have more pep in your step. For me, the ideal recipe is one that’s packed with flavor, nutrients, and a healthy twist in the form of vegetable, “grain,” spice blend, or condiment—and one that can put dinner out as fast as possible. That’s because the kitchen is not the place I want to spend every waking moment. I love the smells, tastes, and textures of great food prepared at home, but beyond an hour or so a day, I’d rather be at the gym or walking my dogs in the mountains, working on my growing company, or hanging out with my family.
Some people might feel uncomfortable compelling their families to adopt a whole new way of eating, but not me. Who wouldn’t want to provide their loved ones with delicious meals and snacks that are lower in sugar, carbohydrates, processed foods, and GMOs (genetically modified organisms)? It makes sense to me, and now it makes sense to my friends and family, too. By being the boss of my family’s food, I know what goes into every bite—something you can’t take for granted in this age of mystery-processing and GMOs. Today my kids request their favorite dishes in this cookbook and my husband has gone vegan. Wonders never cease!
In fact, one of the things that excites me most about my eating and cooking evolution is just how many people I’ve been able to bring along on my journey to health. I’ve had friends who have tried every diet under the sun. Most don’t continue with these regimens because they feel deprived, hungry, or undernourished. What I now know is that dieting doesn’t work, especially when you’re eating for health. What does work is a lifelong strategy based on the healthy, natural, largely plant-based foods that our bodies crave, ones that decrease inflammation. By developing a “best of the best” eating plan selected from many other diets—one with principles that make me feel good and allow me to enjoy tasty, life-sustaining foods—I’ve liberated myself and many friends from feeling guilty about not eating “perfectly.” I would love to meet that person who follows one diet to a T and never “cheats.” I can do without grains for months at a time, but after a while, I want something more. I also occasionally want something sweet, even though I don’t have much of a sweet tooth.
Let’s take a few minutes to review some of the diets that have influenced me and my eating habits.
Raw food is the best food around. I believe this from the bottom of my heart, and though I eat plenty of cooked things, I try to incorporate a raw element into every dish. When I began exploring different ways of eating, I read several books by Gabriel Cousens, MD, a pioneer of the raw-foods movement. Like many others, Dr. Cousens believes that heating food reduces its vitamins and minerals by three quarters, that it literally kills its living nutrients, and that it upsets the delicate balance nature intended for every ingredient. All I know is that since I increased the raw quotient in my diet, I have felt stronger, healthier, more centered, and more powerful physically and emotionally. Raw foods contain more fiber than cooked ones, they’re filling, and they allow you to eat less and get more nutrients. What could be bad about that? So adopt my motto: Where There Is Cooked, There Shall Also Be Raw. That means if I make a stir-fry, roast a chicken, or cook up a soup, I’m sure to serve it with a raw side dish as well as a generous topping of fresh herbs. That way I know my family and I will get the nutritional boost only raw foods can provide.
If I had to attribute my improved health to the elimination of one ingredient, it’s refined sugar. Managing MS means keeping the amount of sugar in my blood system low, so one of the first things I did was eliminate white sugar from my diet. In OSL (Old Shari Land), sugar was fine as long as my food was fat-free. Now I know that sugar turns acidic in the body, setting off a whole slew of imbalances (not to mention making me bounce off the walls in ways I prefer to avoid). Though some diets call for absolutely no sugar, this would only make me and my kids binge out of desperation. Some of the recipes in this book contain small amounts of agave nectar. I use a raw form of agave that has maximum bang for the sweetness buck.
I believe that inflammation causes disease. Eliminating it restores balance and health. In Healing Multiple Sclerosis, health expert Ann Boroch explains that as MS winds its way through the body, it attacks myelin, sending mixed messages to nerves and causing chronic inflammation. In my case, this impacts everything from motor function and stress levels to the quality of my sleep, the ability to exercise, and the ability to think clearly. Acidic foods are inflammatory, as is refined sugar, which is why I’ve cut it out altogether. The same goes for refined carbs, which quick-change into glucose in the body—exactly what I’m trying to avoid. I also found that the minute I cut out dairy, which morphs into sugar in the bloodstream, my sinuses cleared up. More important, so did my husband’s (read: no more snoring!). I also stopped drinking coffee and consuming most other forms of caffeine, which are highly acidic in nature and can raise blood sugar (I make a “cheating” exception for chocolate, which you’ll see in this book). And, for the most part, I’ve cut out alcohol, too. Every once in a while, a friend brings over a bottle of biodynamic, organic wine, and I have a bit.
Originally popularized as a treatment for celiac disease (which causes indigestion, pain, and worse for millions), this diet eliminates all gluten, which can lead to inflammation. The main culprit is wheat, including Kamut—a high-protein strain of wheat—and spelt. Pure oats are gluten-free, but most are contaminated by wheat during growing and processing. Other grains, such as barley and rye, also contain gluten, so I avoid them altogether.
It’s important to remember that all gluten-free foods are not created equal. These days, a gluten-free label is far from a guarantee of wholesomeness. More often than not, these foods contain ingredients like refined sugars. I avoid corn and soy, since corn converts to sugar rapidly in the bloodstream. Most soy products are overprocessed, which puts a strain on the colon. Soy also contains a lot of estrogen, which many believe can contribute to early puberty and abnormal development in young girls, something that concerns me as a mom.
There is increasing evidence that an abundance of yeast in our system may contribute to illness and disease, from symptoms as simple as indigestion to those as serious as autoimmune disorders. In its natural form, Candida albicans (a common yeast) is benign, but many feel that eating certain foods triggers yeast overgrowth in the body, which produces mycotoxins that can compromise health. Many of the foods believed to cause an overpopulation of yeast—refined sugar, carbohydrates, all vinegars except those made from apple cider, alcohol, and dairy—are also no-no’s on an anti-inflammatory diet.
It just seems like common sense to eat food that’s as pure as possible in every way, but there’s a much more important reason to eat organic: to avoid the crazy amounts of pesticides many farmers use in this country. Unless a food is certified USDA organic, there’s no way to guarantee that it has been grown and produced without the harmful synthetic chemicals that can contribute to poor health and encourage disease. According to the Environmental Protection Agency, pesticides are linked to birth defects, nerve damage, cancer, and more. So look for that organic symbol, and shop with it as your guide.
A newly popular group of natural foods called adaptogens is believed to be a powerful tool in helping us adjust to stress, normalize bodily functions, and achieve mind-body balance. These herbs are thought to support the release of hormones that regulate kidney function and help the body fight stress and disease. Some of them have been part of Indian ayurvedic medicine for more than 5,000 years. Edible adaptogens include dried herbs like eleuthero and ashwagandha, which I sneak into many dishes; tart, crimson goji berries; and aloe vera.
This high-protein, low-carb eating plan harkens back to the caveman era, and there’s a lot to love about it: foods with a low glycemic index, high fiber, less salt, a balanced pH, and plant-based nutrients. It’s not revolutionary; it just makes good sense: Eat simply, the way we did before processed foods came into the picture. I like this diet because many of its staples are important to managing the symptoms of my MS. Think nuts and seeds, healthy oils, tons of produce, and high-quality, sustainably raised proteins. That’s right, I eat meat! Some believe that animal protein isn’t good for people with MS, but through trial and error, I’ve found that I need it to power me through the day—and get me through the workouts that feed my soul as much as my body. (See more on why I eat meat.) A Paleo diet is great for me because it eliminates inflammatory foods like sugar and carbs, but I have to be careful not to overdo the meat, which research shows our bodies never fully digest the way they do plant-based foods.
If there’s one thing we can all agree on, it’s that a plant-based diet is a good idea. There’s no better way to avoid inflammation, maintain a healthy weight, and keep the health gods in our corner than to eat a diet based on delicious vegetables. No other foods contain as many nutrients, provide the rainbow of colors that makes meals visually appealing, and allow for the kind of variety that keeps things interesting in the kitchen.
Anything that makes it into my kitchen these days is a conscious choice. My pantry and refrigerator are a stockpile of healthy tools designed to keep me and my family healthy and happy. That means I have to do my part, seeking out the staples, produce, and other elements I need to make the food I want to eat. This includes take-out containers—I don’t cook every night of the week (gasp!), and I’m not ashamed to admit it. But even when I bring dinner in, I look for foods I can feel good about. Sometimes it’s a little more expensive; other times I need to hit an extra store to round out a list of ingredients. But there’s no price I won’t pay for my health, and this seems like a small one when I think about what’s at stake. In the following pages, you’ll learn about some of my favorite ingredients.
Many of my recipes call for oil, and that’s no accident. When processed properly, oils add not only a flavor boost but a nutritional one, too. With all of the research coming out about the health benefits of nuts, I’ve become an especially big fan of nut oils, but there’s a whole range of oils I use in cooking and for flavoring food.
Pressed straight from fresh coconuts, coconut oil is the current darling of the healthy kitchen. Since it remains solid in its natural state in a cool kitchen, it’s a great substitute for butter or shortening in baked goods, creating tender, flaky pastries with incredible crumb and moisture. When things heat up a little, it melts into an oil-like substance. It’s also got a naturally high smoke point—the temperature at which the oil begins to break down—so it’s wonderful for sautéing or pan-frying (see Crispy Zucchini Chips). But since coconut oil contains saturated fat, which has traditionally been linked to heart disease, it has a mixed reputation within the medical community. I’ve decided that its health benefits—it has yeast-fighting properties, increases “good” cholesterol, and contains the antioxidant vitamin E—outweigh its potential detractions. Plus, it tastes so darn good.
This is the go-to oil in my house, hands down. With great taste and an impressive résumé of health benefits, olive oil is incredibly versatile. Loaded with antioxidants, it also contains a ton of monounsaturated fatty acids, which improve “good” cholesterol and lower “bad,” protecting your heart in the process. I prefer extra-virgin olive oil for its clean, clear taste and purity. And did you know that in order to be labeled “extra-virgin,” the oil has to have an extremely low level of acidity? Keep a few olive oils in the house: ones that have strong peppery or grassy flavors for drizzling on veggies or salads, as well as more neutral ones for sautéing or roasting. I’ve even taken to frying in olive oil (see Flaxy Sweet Potater Tots), as long as it’s kept to a low bubble; once it gets hot and bothered (above about 350°F), it begins to break down and becomes less healthy, releasing the harmful chemicals known as free radicals into your system.
Avocado Oil My favorite thing about this natural elixir is its color: Anything this rich and emerald green just has to be healthy. Similar in composition to olive oil, avocado oil is cholesterol-free and high in monounsaturated fatty acids. It’s also got chlorophyll (which makes it green), lutein (great for eye health), and vitamin E, which is believed to have heart-healthy benefits—and to give you supple skin and hair.
Hemp Seed Oil This anti-inflammatory oil has a slightly bitter taste, but its health effects are sweet as can be. Just like the seeds it comes from, it contains alpha-linolenic acid (ALA), which is believed to reduce inflammation, in addition to aiding in heart health. I like to use it in salad dressings with a sweet element.
Sesame Oil Sesame oil comes in two forms: toasted, which yields an incredibly rich, slightly smoky flavor; and plain (untoasted), which is lighter in color and has a more delicate, natural sesame flavor. One serving contains almost a full day’s recommended allowance of vitamin E, as well as a lot of cholesterol-lowering “good fats.” It makes an appearance in lots of my recipes, especially those with an Asian twist.
Walnut Oil and Hazelnut Oil Nutty flavor! Omega-3s! Antioxidants! Nuff said. I love using walnut oil to gently flavor tender salad leaves, and I also like it for very low-temperature sautéing (try it with thin slices of carrots, squash, or other autumnal veggies).
Though research is still developing around many of the following ingredients, I’ve been using some of them for years, while others are more recent additions to my repertoire. Most can be found on Amazon and at Whole Foods or can be ordered from Navitas Naturals, which packages and sells superfood basics from around the world.
Harvested from the açai (ah-sah-ee) palm and hailing from tropical climates, açai is similar to a berry. Typically sold as frozen concentrate, powder, or juice, it’s packed with antioxidants called flavonoids, effective in combating the spread of free radicals. But be careful—since açai is very tart, many açai products are enhanced with sugar and other sweeteners. If you’re buying frozen açai smoothie packs, seek out the unsweetened variety.
Considered an A-1 stress-busting adaptogen, ashwagandha (ash-wa-gone-duh) has long been known in India. I use it to regulate my kidneys and as a proactive stress-buster, and it helps me focus when my attention is flagging or I’m having a midafternoon energy lapse. Because it’s bitter, I often dissolve it in water, plug my nose, and bottoms-up a glass in the morning. Other times I slip it into recipes, where it goes unnoticed and does the body a lot of good. I prefer Banyan Botanicals organic ashwagandha powder, available on Amazon.
It’s rare that something so indulgent can be so good for you, but that’s the case with cacao nibs, made from the crackly hearts of shelled cacao beans. Similar in texture to coffee beans but slightly softer, cacao nibs add chocolaty depth to desserts and snacks. Some are deep and toasty, but the ones I use are raw. They’re filled with tons of different nutrients—magnesium, fiber, and iron among them—and loaded with antioxidants. So crunch away—and know you’re sending free radicals packing with every bite.
These tiny Latin American beauties come in black and white varieties. They’re crunchy and a good source of omega-3s, and I put a teaspoon into recipes wherever I can.
Increasingly available at health food stores, this soy-sauce substitute is made from coconut nectar that’s been diluted with water, fermented, and seasoned lightly with salt. It’s less salty than soy sauce, so when using it in recipes, think of it as similar to a low-sodium soy; even so, you may need to supplement with a bit of extra salt.
In the coming years, you’ll be seeing more and more recipes using coconut flour, which is essentially unsweetened dried coconut that’s been ground. Gluten-free and versatile, it’s a great addition to many desserts, where its slightly nutty, rich flavor is best.
I can’t get enough of these golden beauties, which contain fiber, vitamin C (more than 100 percent of the daily allowance in every serving!), other antioxidants—even protein. Best of all, they taste supersweet but are relatively low in sugar, making them a great grab-and-go snack. With a taste somewhere between caramel and fig, these babies are becoming a favorite among my friends and family. Snack on them raw, add them to raw veggies, or throw a few into a smoothie. Rehydrate them in hot water for a softer texture.
This Chinese stress-buster is believed to have powerful immune-boosting properties. Eleuthero (i-loo-throw) has a mildly herbal flavor that virtually disappears when it’s used in recipes. I brew it into a tea, sprinkle it on vegetables, even slip it into meatballs. I usually grind my eleuthero in a spice grinder until almost fine, but not powder-like, and sometimes leave it whole where a dried-herb texture is acceptable. I order Nuherbs organic eleuthero root from Amazon. Note: People on blood thinners should avoid eleuthero due to potential conflicts with medication.
If you’ve ever had a Cape gooseberry, also known as a ground cherry, then you’ve had the fresh version of goldenberries. These tart, sunshine-yellow dried fruits are not only eminently snackable, they’ve got beta carotene—great for vision—and vitamin A, plus fiber and protein. I throw them into salads and add them to a bowl of grain-free cereal or Top-It-Yourself Millet Breakfast Porridge. Or check out the luscious Goldenberry and Caramelized Onion Chelish.
This savory, crunchy condiment is full of goodness. It usually contains some combination of black and white sesame seeds and often seaweed and herbs. I sprinkle it into salads and soups, and I also top stir-fries with a shake or two for added flavor.
These pale, nutty, omega-3-packed gems are as adaptable as they are delicious. Sprinkle onto salads, mix into cookies and other desserts, or toss into blended drinks. Once you open them, keep them refrigerated, as they contain a dose of healthy—yet fragile—oil.
Fragrant and floral, these glossy green leaves come from a tree indigenous to South and Southeast Asia. You’ll find them in many Asian and Indian curries and spice blends, like Green Curry in a Hurry. Though fresh are preferable, the dried ones—available at Asian markets—still bear the signature aroma and flavor.
Made from sea vegetables bound with a natural coagulant called sodium alginate, these low-carb, virtually calorie-free “noodles” have become a staple in my kitchen. They need no heating or cooking, but they can be gently warmed to replace noodles in a stir-fry.
This Incan superfood, a fruit, is available in the U.S. as a dried powder. Very low on the glycemic index, nutrient-packed lucuma (loo-koo-muh) contains micronutrients, including beta carotene, niacin, iron, zinc, and even protein. Its honey-maple flavor makes it a natural for desserts like Frozen Lucuma-Coconut Mousse and lightly sweetened dressings like Lemony Lucuma Dressing. It is also a natural thickening agent.
Hailing from Chile, antioxidant-rich maqui berries—typically dried and ground into a powder—contain vitamin C and are said to have antiaging properties. With a wealth of antioxidants, this is some powerful stuff. Try it in a Blue-Antioxidant Smoothie or sprinkled onto fresh berries.
Sweet and nutty, mesquite powder is a superfood that’s packed with fiber and low on the glycemic index. It’s great in baked desserts and smoothies and as a sweetener and thickener for ice cream.
Also known as stinging nettles, this plant can treat muscle and joint pain, control inflammation, and calm allergies. I often throw them into juices, smoothies, and teas. This underappreciated miracle plant, which has a mildly nutty, bitter flavor, supports healthy circulation and adrenal health—two very important variables in managing my MS. In warmer months, I cultivate them in my garden in big flowerpots. That way, I can just pop outside, pluck off some buds, and make tea. Don’t worry about a little prick—getting a good sting while picking the nettles acts like an antihistamine. (Or you can pick them wearing gloves.) I also dry them when they’re abundant and store them in airtight containers so that I can add them to juices and smoothies later.
This natural, plant-based dietary fiber has become popular in the gluten-free kitchen in recent years. When hydrated, psyllium husk helps bind together dishes that might otherwise require the addition of flour or other sticky ingredients containing gluten. I use this husk to help hold together desserts like Nutty Goji-Millet Crispy Treats and savory dishes, including Veggie Burgers and Root-tastic Latkes. A word of caution: Psyllium husk is a powerful binder and can have the same effect on your digestive system. I use this ingredient sparingly in my recipes, and recommend you do the same.
The small berries that remain on rose bushes after the flowers have dropped, rose hips are typically sold dried and last indefinitely if kept in an airtight container. They’re loaded with the antioxidants vitamin C and carotenoids and are believed to have anti-inflammatory benefits. I love their mildly fruity, floral, and tart taste, as well as the potent crunch they lend to Superfood Snack Mix. I also infuse them into a tea essence that you’ll want to drink all day. Add them to salads and grain dishes texture, gorgeous color, and—of course—a healthy boost.
Imagine a dried apple with superfood power, and you’ve got yacon. Grown in the Andes, yacon is actually a tuber but has many of the taste attributes of a fruit. Potassium and antioxidants aside, yacon contains a generous dose of natural inulin—not insulin—a subtly sweet starch the body cannot digest that helps regulate glycemic load. Inulin also contains probiotics, which contribute to colon health. I snack on yacon raw, stir it into fruit desserts like Apple and Pear Crumble, and throw a few slices into a smoothie for subtle sweetness.
Many Middle Eastern nations put their own spin on this tangy spice blend, whose name comes from one of its main ingredients—the hyssop plant. The za’atar you’ll most likely find in spice stores or online contains dried sumac, hyssop, oregano, and thyme, plus sesame seeds and salt. Bonus: lots of antioxidants here! I sprinkle it on salads and soups and use it to season chicken (see Za’atar and Lemon Grilled Chicken) and fish.
Man cannot live on apple wedges alone: Everyone’s got a sweet tooth! I like to give my kids a treat when they want one, so I use a variety of alternative sweeteners—all in moderation.
If possible, opt for using fresh fruit when sweetening your food. It’s nature’s candy, and you’d be surprised at how well it does the job, whether it’s orange juice in a salad dressing or the pineapple I use like Peanut-Free Thai Noodle Salad. Though I still try to keep fruit to a minimum, I prefer it to all other natural sweeteners.
With a lower glycemic index than cane sugar, golden brown coconut palm sugar, along with its liquid sister, coconut nectar, is my standard for baking and cooking. Don’t get me wrong, it’s still not a miracle food—its low glycemic index is a matter of debate in the scientific community—but it’s a start. It contains far more sucrose than fructose, which is almost universally accepted as a healthier choice since it doesn’t increase sugar levels as quickly once it hits the bloodstream. Also, if you stick with an organic, sustainably harvested brand, chances are it’s been processed in a more natural fashion than white sugar.
A highly concentrated liquid with 250 times the sweetness of sugar, stevia has come on strong in the past few years. You can’t swap it directly for sugar—it’s got a distinct aftertaste, and it doesn’t have the bulk that cookies and cakes need—but for sweetening liquids like smoothies, shakes, and teas, stevia’s the one I turn to again and again. Derived from the plant Stevia rebaudiana, stevia can be found in packets, drops, and even baking blends (which I don’t recommend, since they usually have additives). Stevia has no nutritional value, but it doesn’t spark my craving for sugar as other alternative sweeteners do. I prefer liquid stevia, which is easily dissolved; 3 drops equal 1 teaspoon coconut palm sugar.
Maple syrup is a star of the healthy kitchen. Tapped from trees and boiled down to its finished form, maple syrup contains a whole host of vitamins and minerals, including manganese and zinc—plus antioxidant phenolic compounds. I use it in desserts, as an accompaniment to hot Top-It-Yourself Millet Breakfast Porridge, or drizzled on vegetables before roasting.
I love these fudgy, chewy dates as a binder (as in Nutty Goji-Millet Crispy Treats) or as a sweetener in a smoothie. Dates are filled with fiber, and they’ve also got an adhesive, sticky quality that binds together raw desserts with ease.
Made from the same plant used to make tequila, agave is very sweet—a little bit goes a long way—so use it in moderation, as we do in Two Moms in the Raw products. Seek out a brand that uses minimal processing.
Sold most commonly in the United States under the name Just Like Sugar Table Top, this type of chicory-based sweetener has been popular in Europe for years, where it is considered a diabetic-friendly product. Since its main ingredient is chicory fiber (inulin), it is believed to help regulate blood sugar. Some people aren’t partial to its aftertaste, but I think it’s more about how you use it—it helps Nut-Butter Lace Cookies spread beautifully and gives them their signature texture.
I use alliums—an antioxidant-rich group of vegetables that includes onions, leeks, shallots, garlic, scallions, and chives—every day in my kitchen. Though they don’t necessarily contain tons of vitamins, alliums are rich in a type of sulfides linked to cancer prevention—as well as immune-boosting vitamin C. Of all the alliums, my favorite—and most frequently used—is garlic, whose benefits far outstrip its stinkiness. In addition to proven antimicrobial qualities, garlic contains high doses of allicin, a sulfurous compound that combats cancer-causing free radicals, protects against heart disease, and possibly lowers cholesterol.
Tip Studies have shown that if you let the garlic sit for 15 minutes after mincing or crushing, it further releases the healthy enzymes in the garlic. Whenever possible, keep garlic raw—but it’s still superhealthy when cooked.
When it comes to nutritional efficiency, brassicas—also known as cruciferous vegetables—are exceptional. Not only are they vitamin- and mineral-packed, but they contain sulfur-producing compounds that work like scrubbers, removing toxins and generally cleaning up our bodies. This group of vegetables includes broccoli, bok choy, cauliflower, cabbage, Brussels sprouts, kale, tatsoi, and collard greens. I am especially partial to cabbage varieties, including Napa, green, red, and Savoy. Cabbage contains cancer-fighting properties and fiber and adds crunch to any meal.
Two of my favorite ingredients—turmeric and ginger—are part of the rhizome family of underground stems. Whenever I want to add bright, sunny, golden color and an anti-inflammatory element to a dish, I grate in some fresh turmeric, which has a slightly bitter taste and subtle notes of musk and citrus. The real deal tastes nothing like its dusty, dried counterpart, though both contain curcumin, an antioxidant that has anti-inflammatory properties and has been a component of Ayurvedic and Chinese medicine for thousands of years. (Note: People on blood thinners should avoid turmeric to prevent harmful drug interactions.) Some studies have shown turmeric to help relieve arthritis pain, stomach pain, and swelling. Grate it into stir-fries, sauces, smoothies, curries, juices—even baked goods, like Crunchy Millet, Carrot, and Turmeric Muffins. A powerful anti-inflammatory compound called 6-gingerol makes fresh ginger a staple in my kitchen; it helps keep my body in balance. Ginger’s antinausea properties are well-known. I use it in everything from sautés and desserts to tea infusions, sauces, and Healing Chicken Soup.
While it’s true that protein-packed quinoa and all kinds of rice are gluten-free and much lower than wheat products on the glycemic index, I still avoid them for the most part. At the end of the day, all grains are starches, starches are carbs, and carbs convert into sugar in your body. That said, they’re a good way to add variety to dinner for your family, and I bring them to the table occasionally as an accompaniment to a meal. To optimize their nutrition and make some of their nutrients more easily absorbed by the body, I soak these grains overnight—or just for a shorter time in the morning, depending on my schedule—then rinse and follow the recipe. Sometimes I put the cooking instructions for the grain in the recipe; at other times, the recipe calls for precooked grains, which I like to prepare and keep in the fridge.
Millet, which has been around since biblical times, is lower on the glycemic index, so I feel comfortable eating it. Magnesium-rich, gluten-free, and pleasingly nutty, millet can be used as a side dish (see Mung Bean Dal with Mustard Greens and Millet) or as a component in desserts (see Nutty Goji-Millet Crispy Treats). We also use it in Two Moms in the Raw products.
To soak and cook millet: In a bowl, cover 2 cups millet with cold water, cover the bowl, and refrigerate for 8 to 12 hours. Drain well and transfer to a medium saucepan. Add 4 cups water and ½ teaspoon fine sea salt and bring to a boil. Swirl to release any millet stuck to the bottom of the pan, cover, reduce to a simmer, and cook until most of the liquid is absorbed, 15 to 17 minutes. Remove from the heat and let rest, covered, until the remaining liquid is absorbed, 5 to 7 minutes. Uncover and fluff. This makes 7 cups. The millet will keep for 3 to 4 days refrigerated.
Closely related to beets, quinoa is the only plant-based food with all nine of the essential amino acids found in animal protein, and it also contains fiber. Many people make the mistake of overcooking it, which makes it soggy and waterlogged.
To soak and cook quinoa: Look for prerinsed quinoa, but if you can’t find it, place 2 cups quinoa in a large bowl, cover with cold water, and rub with your fingers until the water becomes cloudy. Drain and repeat two more times, until the water runs clear. Then, no matter which type of quinoa you’re using, cover the quinoa with cold water, cover, and refrigerate for 8 to 12 hours. Drain the quinoa, transfer it to a saucepan, and cover with 3 inches of water. Bring to a boil, reduce the heat to medium-low, and cook until the grains look plumped and a white, squiggly thread appears on each grain, 12 to 13 minutes. Drain well in a colander, and then—this is important—spread the quinoa in a single, shallow layer on a baking sheet and allow to dry for 30 minutes, fluffing occasionally with a fork. This step removes additional moisture from the quinoa and lets it absorb flavor. If you don’t have the time for this, return the quinoa to the saucepan after draining and cook, stirring, over medium heat, until additional moisture evaporates. This makes 6 cups. The quinoa will keep for 3 to 4 days refrigerated.
Nuts are good for you! They’re fiber-filled, infused with healthy oils, and fill you up better than most snack foods—that’s why they’re the first ingredient in our Two Moms in the Raw Nut Bars. Nuts are also rich in omega-3s and other important nutrients and have cholesterol-reducing properties. My favorites are walnuts and almonds. When I eat them, I am less hungry and less jittery and feel as though I’ve indulged.
A study in the New England Journal of Medicine found that after following nearly 120,000 people for decades, those who ate nuts on a regular basis had lower rates of cancer, respiratory problems, and heart disease—and a longer life expectancy. More surprisingly, those who ate a lot of nuts were thinner than the average population. It may seem counterintuitive, but the naturally satisfying combination of fiber, fat, and protein makes nuts a supersensible snacking selection. Most nuts contain the kind of oil that promotes HDL, or “good cholesterol,” as well as omega-3s and antioxidant vitamin E. I tend to stick to almonds, walnuts, pecans, and hazelnuts and, in most cases, stay away from cashews (they’re surprisingly acidic and inflammatory), and I also avoid pistachios, peanuts, and pine nuts (which are linked to the overpopulation of Candida in the body).
I love creamy almond milk, but many brands contain gums, fillers, and other additives that give them a strange thickness. It’s best to make almond milk yourself so you have control over what goes into it. It takes a little time but is surprisingly simple, and the process yields the cleanest, freshest-tasting almond milk you’ve ever had. Also, some almond milks are now made with toasted nuts, which unnecessarily takes the milk from raw to cooked. I say leave it raw and let the nuts’ natural nutrition work for you. Though this recipe calls for almonds, it works well with hazelnuts or walnuts, too.
Makes 5 cups
In a medium bowl, cover the almonds with 2 inches cold water. Refrigerate and soak for 12 hours. Drain, discarding the water. In a high-speed or regular blender, combine the almonds and the 5 cups water and blend on medium speed until pulpy and thick, about 1 minute. Strain the mixture through a nut-milk bag into a bowl or other container, squeezing as much liquid from the pulp as possible. Season with salt, if desired, and sweetener to taste.
Stock your kitchen with these tools and watch your culinary creativity come alive. Five years ago, my equipment arsenal consisted of a couple of dull knives, a cutting board, and a box grater. Now I know better. Having the right gear makes my time in the kitchen infinitely easier and less stressful. When you’re dealing with a lot of produce, having the proper tools makes all the difference. None of this equipment is essential—Lord knows I’ve made a whole meal with a mixing bowl and my bare hands—but it sure makes cooking more fun.
Every kitchen should come with a high-speed blender, such as one from Vitamix or Blendtec. I don’t just use mine every day—I use it multiple times, from making my morning juice (when I don’t feel like pulling out my juicer) to making sauces, chopping vegetables, blending dips, pulverizing flaxseeds, and making nut butters. They may be pricey, but boy, are they worth it. Look for refurbished models on manufacturers’ web sites. I often use a standard blender as well; you may have to work it a little longer, but it’s perfectly fine for most of my recipes.
I’m particularly attached to this piece of equipment, since it’s the appliance that got me started with Two Moms in the Raw. Since most foods are still considered raw when heated under 118°F, I use mine all the time to “bake”—half-bake would be the more exact term—macaroons and bars, dry nuts after soaking, make fruit leather, and much more. I’m partial to the five-tray Excalibur brand, which will run you about $250 on Amazon or Excaliburdehydrator.com and will give you a lifetime of dehydrating pleasure. Special dehydrator-safe drying sheets, bought separately, are used to line the trays and create an easy-to-clean, nonstick environment.
These easy-release liners cover the dehydrator’s racks before you place food on them. They’re reusable and can be stored rolled up and secured with a rubber band. To clean them after use, fill a sink with warm, soapy water, submerge the sheets for a few minutes, then wipe with a sponge and rinse clean. I prefer to use the ParaFlexx-brand sheets sold on Amazon and Excaliburdehydrator.com; other brands can leach plastic or disintegrate more quickly. If you don’t have the drying sheets, you can use untreated brown parchment paper as a substitute.
We practically keep the garlic industry in business in the Leidich household; I can’t get enough of it, and it’s healthy as all get-out. I occasionally chop by hand, but in most instances, my garlic press does the heavy lifting. Look for a model with a large chamber so you can press more than one clove at a time. Some even come with a little cleaning mold you can use to unclog the press before washing.
We’re a BPA-free house, meaning we avoid plastic wherever possible in favor of other, safer materials. (Bisphenol A, a chemical used in the production of many plastic products, has been linked to some health problems.) There’s a cabinet filled with stackable glass containers for storing ingredients, leftovers, cut-up fruits and veggies—you name it. The main challenge: keeping track of those lids, which are like single socks in the laundry—something always mysteriously goes missing. I keep all the lids in a separate storage container and stack them from largest to smallest.
Half the deal with cooking is making it fun for the cook, and a julienne peeler does that. Julienne is the French term for “thin strips,” and this peeler has serrated teeth that allow you to make long shreds out of things like carrots and cucumbers. Use it in place of a box grater for a pretty flourish with minimal cleanup.
I juice whenever I can; some days it’s all I’m in the mood for. My juicer is a workhorse, efficiently separating the pulp from the juice in no time. Models labeled “extractor” tend to separate more efficiently, reducing waste and extracting the maximum amount of juice. You can also find cold-press juicers, which release juice without any additional heat. Look for a model that’s easy to clean (dishwasher-safe for the metal parts) and can handle everything from greens to pomegranate seeds with ease. Pricey isn’t always best; ask around among your friends to see which models they like best. And buy a juicer from a store that accepts returns; sometimes they’re lemons straight out of the box. Look for one with a great warranty program or buy it at a store with a generous return policy—again, these babies tend to break! After much testing, I have been impressed with the Jack LaLanne’s Power Juicer I purchased at Costco. It’s cheap, easy to clean, and extracts the maximum amount of juice from anything I throw its way.
Since vegetables are at the heart of so much of my cooking, knives are important. Although I often turn to my chef’s knife and a paring knife, nothing beats a Santoku—a Japanese invention with oval-shaped grooves above the edge—for chopping veggies. Those grooves prevent the vegetables from sticking to the blade, allowing whatever you’re cutting to slide right onto the cutting board. I’m partial to Wüsthof or Henckels models, but dozens of good choices abound.
Originally invented by a carpenter’s wife from a piece of his professional equipment, this little gadget is indispensable for zesting citrus. I also use it to finely grate the fresh nutmeg, ginger, and turmeric—even garlic—that show up again and again in my recipes. Microplanes come in tons of shapes and sizes; my favorite is the Cuisipro-brand dual grater with different-sized holes on each end. Acquire a collection of different sizes for different purposes.
These fine-mesh bags were invented to strain the solids from ground nuts soaked in water to make nut milks (see recipe), but they also work fabulously for juicing with a blender; after you’ve whirred up your greens or fruits, strain them through the bag for the clearest, cleanest, and freshest juice around.
Whenever possible, I avoid plastic wrap in my house. I just don’t see the point of exposing my family to any more plastic than necessary. Though a lot of supermarket packaging—not to mention the lids on most glass storage containers—contain plastic, I don’t drive myself crazy about this. I just do the best I can. And although there is no concrete evidence regarding health risks of aluminum foil (some believe it accelerates Alzheimer’s disease and depletes our environment), just to be safe, I prefer to use organic, unbleached parchment paper for lining baking pans and wrapping food; it gets the job done and encourages browning and crispness just as efficiently as foil.
I buy pink Himalayan salt or coarse salt and grind it myself; the same goes for whole peppercorns. Using a grinder yields fresher pepper than anything you can buy preground in the store. Just make sure you grind the salt—I’ve sprinkled large crystals into dressings thinking they would dissolve, and my kids thought they were eating stones. For the sea salt called for in most recipes, use any brand of natural, non-iodized sea salt from the health food store or natural foods section of the supermarket.
Recipes aside, there are lots of things I do to keep me and my family healthy. You’ll always find these natural products in my kitchen or medicine cabinet. I think of them as allies for healthy living.
Extremely popular these days, kefir—typically made from a dairy base and fermented to encourage the growth of healthy probiotics—also comes in a nondairy, coconut variety. Mildly tangy and tropical, coconut kefir defends intestines against disease-causing bacteria, viruses, and yeast, strengthening the immune system in the process. I am partial to the Inner-eco brand, but try out a few to find your own favorite.
When one of the kids feels a sore throat or a cold coming on, this is our first line of defense. Oregano contains powerful antimicrobials that help ward off disease and infection. It’s also appreciated for its anti-inflammatory properties, making it a winner in my book.
I use them to soften dry skin on heels, hands, cuticles—you name it. The next time you’re cooking with coconut oil, scoop up any small amounts left behind and use them to moisturize your skin and hair.
Another great antimicrobial, I apply it to my kids’ minor cuts and scrapes—and dole it out for teenage pimple eruptions. Don’t swallow it, but swirl it around your gums for an added disease-fighting boost.
This homeopathic remedy lists arnica, calendula, and chamomile among its active ingredients and is available as a liquid, a topical gel, an ointment, or pills. It helps ease muscle strains, sprains, and other sports-related inflammations.
