Sunday, March 9, 2014

Garlicky Kale A'la SuRae

Kale, Kale the gangs all here
  • 1 bunch raw kale, washed, de-stemmed and dried
  • 2 Tablespoons tahini (this can be lessened or omitted)
  • 2 Tablespoons apple cider vinegar (or water)
  • 2 Tablespoons lemon juice
  • 2 Tablespoons Bragg’s liquid aminos
  • 4 Tablespoons nutritional yeast
  • 2 teaspoons minced garlic (1 – 2 cloves of garlic)
  • sesame seeds, to taste as garish (optional)
  1. Break or cut kale into bite size pieces and place in a large ziplock bag.
  2. Puree all ingredients except kale and sesame seeds in a blender or food processor to blend the dressing.
  3. Pour dressing into bag with kale, pressdown and remove excess air and zip closed.  Massage the bag well until all pieces of kale are coated. massaging and squeezing will allow kale to break down and appear as cooked once served
  4. Let the bag sit in the fridge for an hour or so to marinate. You can skip this step if you need to eat right away, but allowing some time to marinate will add to the wilt from massaging the kale.
  5. Sprinkle on some sesame seeds before serving if so desired.
NOTE.  I have several add-ins for my kale at different times they are as follows
~thinly sliced red onion brings in a beautiful color
~thin rings from the small multi colored sweet peppers
~shreaded carrots
~broccoli slaw (bagged shreaded broccoli stems)
~pine nuts
~halved or quartered grape/cherry tomatoes
~smokehouse black pepper for a garlicky/smoky flavor and delightful smell
~Worcestershire sauce about a teaspoon
~minced garlic added to the bag (for that True Garlic Bite)

Now these are added in as a single item or maybe a couple to add to the overall serving presentation.  I invite you to experiment and make this your own.

Way Number two to Ditch the Poo

Wash your hair with a shampoo replacement.
  • For curly or wavy hair that isn't oily: Distribute a conditioner on your entire scalp and massage your scalp with the tips of your fingers. This will cleanse the scalp of any dirt and get rid of dandruff. Then rinse thoroughly. You only need to do this step every other day to once a week.
  • For straight hair or hair that's oily: Consider using home remedies in place of harsh shampoos. All of these still may be a little drying to the hair so be sure to condition afterwards.
    Clean a Traditional Top Load Washing Machine Step 1Bullet3.jpg
    • Baking Soda Mix: Baking soda is also known as sodium bicarbonate. It is sold in most supermarkets, health food stores and similar places. Before showering, combine one tablespoon baking soda with one cup warm or hot water in a plastic bottle and shake thoroughly. Work into the hair and comb through. Rinse thoroughly with water then follow with a vinegar rinse to condition your hair.
    • 'Apple Cider Vinegar or Distilled White Vinegar Rinse: This of course, smells like vinegar. Don't worry though; once you have rinsed your hair the smell will go away. If it doesn't, you are using too much vinegar. Combine one to two tablespoons of apple cider vinegar with one cup water in plastic bottle. Work into the hair and comb through. Rinse thoroughly.
    • Lemon Juice: Combine the juice of one lemon with an equal amount of your normal or home made conditioner. Work into the hair and if you can, comb through. If not, simply rinse thoroughly.

How to go ALL NATURAL. Ditch the Poo (Shampoo that is)

This is it.  This is the time and the SEASON.  I have participated in "Natural Hair" Shows, regular Beauty Shows and many things of the like.  I once went about a year without washing my hair in the customary manner.  I simply rinsed it and cleaned my scalp with Baking soda and witch hazel. Now I use Baking soda and Apple Cider Vinegar mostly and love witch  hazel on my face.

Worked amazingly and then I got sent overseas and I got back on the "Poo", Shampoo that is.

Today I am packing up all the hair and skin care condiments and returning to Nature.

talk about "Back to Nature".  LOL

So, here it is my basic Routine for ditching the Poo!!

Baking soda is your friend

Baking soda works wonders on hair, along with its other many household helps. It’s gentle, it’s the weakest alkaline, and it very gently clarifies hair from chemical buildup.

Like many natural cleaners, the recipe isn’t static — it can be tweaked to suit your needs. The standard amount for hair care is one tablespoon of baking soda to one cup of water. Those with curly or thicker hair might need a bit more baking soda, and those with thin or fine hair might need less. Experiment, and see what works for you.
I use a simple 8-ounce squeeze bottle, pour in a tablespoon of baking soda with a funnel, then fill up the rest with water from the kitchen sink. I give it a good shake to dissolve the baking soda, and it’s ready to be used.
In the shower, I soak my hair with water, then I squeeze a bit of the baking soda mixture on my scalp, starting at the crown. I massage it in as I go, squeezing a bit more here and there, concentrating mostly on the scalp. I include my hair as well, but since most of the oils originate from the scalp itself, the hair will naturally get cleaned once the scalp is clarified.
After a few minutes, I rinse it out, just like I would the poo.
Apple cider vinegar is your next friend
apple-cider-vinegar-1Apple cider vinegar is a mild acidic, working well to counteract the baking soda, and thus acts as a great replacement for conditioner. It detangles the hair follicles, seals the cuticle, and balances the hair’s pH balance.
A little goes a very long way, just like the baking soda. The standard recipe is also one tablespoon apple cider vinegar to one cup water. For this, I use an old conditioner bottle, and fill it with the vinegar and water via funnel, then finish it with a shake.
My hair tends to rest a little on the oily side naturally, so I don’t use much of this. I pour a little on just the ends of my hair, let it sit for a few seconds, then rinse it out.
And that, from start to finish, is my current hair care routine.

Other tips

• You might have a transition period that lasts from a few weeks to a few months, where your hair reacts with excess oil to the lack of shampoo. This is perfectly normal. It’s used to having its oils stripped, so it might take time for the oil to stop producing so heavily in protest. My transition period only lasted about two weeks, and it wasn’t a big deal.
• I hear that eventually, you can wean off baking soda and vinegar all together, relying only on water in the shower to remove dirt and oil. I haven’t gotten there yet.
• If you find that your hair is too oily (after the transition period), try using less vinegar, or not using it all together. Some people also use lemon juice instead of vinegar as their acidic clarifier.
• If your hair feels too dry, use less baking soda, or try using honey or vegetable glycerin instead of vinegar.
• I don’t need anything else for my hair. I stopped using pomade and greases YEARS ago.  I do use come coconut oil just to keep it smooth and supple (I also use this as my facial moisturizer—I LOVE this stuff). My hair is amazingly pliable, and can hold styles without my needing to do much of anything. I’m thrilled with the results!
• This can also be used on our kids hair, though only use it once a week or so since they don't really require daily poo.  Their scalps don’t really produce much oil at a young age. 

Friday, January 24, 2014

Washington Area Fitness Trainer and Raw Food Chef

I was featured in the Washington Post on Thursday the 23rd of January 2014.

 My work as a personal trainer was highlighted and I let people know about my Raw Foodery!! (I made that word up I think).

Living a life of raw foods does not have to be hard.  it does not have to be restrictive there are thousands of things available to eat and honestly, do it to the degree you choose for the life you  live.

I am happy with people that realized that breakfast was all they could do as a raw meal. "initially".  then they felt a little better and increased.  Many will never go fully raw and I am not fully raw, because I live in the real world and all countries don't grow in the same manner therefore disease and infection can arise.  I refer to myself as a Flexitarian.  I flex between Raw Foodist, High Vegan and Vegetarian.  It works for me and I THRIVE!!

Sometimes the only way to make food in foreign countries healthy for our digestion is to cook it so the bacteria is killed (LOL).  I was on the Egyptian 10 day weight loss plan once.. . . It was not pretty.

In any event, in the USA access to amazingly fresh and succulent fruits and vegetables is in abundance.  You  might have to look for it, but its there.  Often at reasonable prices if you know where to look.

Here is the Article in case you want to see it.  Please think about your eating style.  look at your fitness level.  could you do better?  how would your life improve if you did?  Would it really matter or not?  All your choice.  And lastly, what can you live with or without?

I am Chef V. SuRae
and I am Rawsome.

Eat Live, Live Well & Flourish

Friday, July 19, 2013

If you are sick and tired of being sick and tired

If you are sick and tired of being sick and tired. Make a CHOICE. Take a CHANCE. Be the CHANGE.

A living food diet is in no way easy after a lifetime of dead things and food like things. but it does have its rewards if it is for you. There is no right way. There is no right time. Start right where you are and take a step in the natural whole food direction.

Make an upgrade!

Wednesday, April 24, 2013

For those that need a *MEAT* substitue. Not my choice but for some to ease in this is a viable way (AT FIRST)

Vegetarian/Vegan Alternatives

The growing popularity of vegetarianism and veganism has resulted in an abundance of soy- and grain-based substitutes for most common animal products consumed in the traditional American diet. From pizza pepperoni to sour cream, delicious meat-free and dairy-free alternatives now exist. The following list outlines many of the alternatives currently available. Some of these substitutes are stocked by typical supermarkets and grocery stores, while others may be found only in natural food stores.

  • Bacon can be replaced by soy-based bacon strips (e.g. Fakin Bacon brand or Stonewall's Cajun Bacon)
  • Beef Jerky can be replaced by a soy-based jerky (e.g. Stonewall's Jerquee)
  • Butter is easily replaced by dairy-free margarine. Any brand made with non-hydrogenated oils is recommended (e.g.. Earth Balance or Spectrum brands).
  • Cakes and Brownies can be made with dairy-free, egg-free mixes (e.g. Pamela's brand)
  • Cheese can be replaced by soy- or rice-based cheese. Unfortunately, many brands still contain casein (a milk protein). A couple of brands which don't are Soymage and VeganRella.
  • Chocolate Bars are available without dairy, usually in the form of dark chocolate (e.g. Tropical Source brand).
  • Cookies can be made without eggs or dairy products. Several brands typically are available in natural food stores (e.g. Sunflour Cookies or Boston Cookies)
  • Cream Cheese is easily replaced by delicious soy-based alternatives (e.g. Tofutti or Soya Kaas brands).
  • Deli Meats can be replaced by soy- or gluten-based sandwich slices. Yves and Tofurky brands are very good and widely available. Shelf-stable brands exist too, such as Dixie Diner.
  • Eggs can be replaced in frying, egg salad, and baking. Mashed tofu combined with a little turmeric or with a mix (e.g. Tofu Helper or Fantastic Foods brands) is a nice alternative to scrambled eggs. Tasty tofu mixes are also available for easy eggless "egg" salad. Eggs can be replaced in baking too. For each egg, substitute a heaping teaspoon of soy flour and a tablespoon of water, or slightly less than a 1/4 cup of applesauce or mashed banana. Prepackaged substitutes for eggs in baking are also available (e.g. EnerG Egg Replacer or Orgran No Egg).
  • Gelatin is a protein obtained by boiling animal bones, tendons, ligaments, hooves, and/or skin. It is a common ingredient in jellied candies, frosted toaster pastries and cereals, Jell-O, etc. Alternatives include carrageenan, agar-agar, fruit pectin, and locust bean gum.
  • Ground Beef can be replaced by healthy soy-based varieties (e.g. Yves or Lightlife brands).
  • Hamburgers are easily replaced by soy-, grain-, or vegetable-based burgers. Some taste very much like traditional burgers (e.g. Gardenburger Flame-Grilled), while others have an original taste of their own (e.g. Dr. Praeger's). Shelf-stable mixes are available too, such as Harvest Direct.
  • Hot Dogs can be replaced by soy/tofu dogs. Several brands are now widely available.
  • Ice Cream is easily replaced bysoy- or rice-based frozen desserts. Some brands are so good that you truly can't tell the difference (try Tofutti Supreme or, for an excellent low-fat variety, Soy Delicious). Also, sorbet is almost always dairy free.
  • Ice Cream Sandwiches and Cookie Sandwiches can be replaced by delicious soy-based alternatives (e.g. Tofutti Cuties and TooToos).
  • Jell-O is easily replaced by a similar, gelatin-free dessert (e.g. Superfruits brand).
  • Macaroni and Cheese can be replaced by a nondairy alternative (e.g. Macaroni and chReese by Roads End Organics)
  • Mayonnaise is easily replaced by eggless or tofu-based alternatives (e.g. Hain or Nayonaise brands)
  • Milk is easily replaced by soy milk, rice milk, or oat milk. These are excellent replacements in baking too. There are dozens of brands available and they all taste different, so find the one that's right for you.
  • Parmesan Cheese can be replaced by a soy-based parmesan alternative (e.g. Soymage brand).
  • Pizza Pepperoni is easily replaced by the much healthier soy-based varieties. The flavor and texture is the same, but without the grease! Try Yves or Lightlife brands.
  • Sausage can be replaced by soy/tofu sausage (e.g. Lightlife brand).
  • Sour Cream is easily replaced by a soy-based alternative (e.g. Tofutti Sour Supreme).
  • Whey is a serum obtained from cow's milk. Soybean whey is a good alternative.
  • Whipped Cream/Topping is easily replaced by a delicious soy-based whipped topping (e.g. Hip Whip by Now and Zen).
  • Yogurt can be replaced by soy yogurt. Several brands are now available.
Fabulous web site this came from is 

Sunday, April 21, 2013

All Raw or Mostly Raw. . . That is the question.

For the last two weeks I've been swamped with these articles asking if all raw is good or most raw is good or 50/50 or whatever.  The best answer I can give you is that it is TOTALLY individual.  Listen, our bodies know what they need and what works best for the individual.  Please refrain from being caught up in some professed expert.  I am my nutritionist.  I studied, took courses and learned from several people in the field and took the things that resonated best with me..

Everything ain't good for every BODY!  But I tried anyway!  (Jill Scott - singer)

I am not Vegetarian, I am not Vegan, I am not a Raw Foodist. I am not any label that someone can place on me.  I am a Raw Food Chef.  I am a teacher of the raw food experience and I am a Rawmazing Health Vitalist.  I make delightful foods that are Vegetarian, Vegan and Raw.  I make smoothies, salads, desserts, juices and a menagerie of tasteful delights.  I relish in tasting them ALL.  I make them for friends, family, clients and the general public.

I have lived for periods of time in each.  Depending where I was and what was feasible.  I like flexibility the best.  I was told my eating style seems Flexitarian.  I thought that interesting.

As a person concerned with my personal health, fitness and vitality, I am very thoughtful of what I eat, drink and apply to my body in the way of it being directly absorbed into my skin tissues...This my choice.  I can only hope you will also make choices that are viable for you as well.

Please refrain from the have to do this or that.  Can never eat this or that.  This is good for you - in the next study - now it is marked as bad.  Simply, Do you.  Be where you are and make the steps you determine are best for you in the time you are in.  If you never ate fruit...try eating some.  Not becoming a fruitatarian overnight.  (unless you want to become fruitataran)  You always drink coffee everyday three or four times...insert a few glasses of clean water.

Do be the best U that you can be.  Choose health over illness.  Select REAL FOOD over food like things..

Make a choice to Upgrade your options and take a chance at optimal health.