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Raw, Gluten Free, Vegetarian, and Vegan Recipes for a Healthy New Year!

B likki

Winter’s Best Dishe s

The Magazine for Compassionate Living

New Year, New You!

BOWLS OF HEALTHY COMFORT Rich And Hearty Soul Warming Soups p32

HEALTHY MEALS ON A DIME Eat Smarter and Cheaper in the New Year p29

10 Secrets for Better Sleep p10 VISIT THE TROPICS Cook with Coconut p18 new feature BEAUTY Get The Buzz on Winter Moisturizing p6

Jan/Feb 2014 Price: FREE www.Blikki.com

Easy to Download Recipes


Winter Issue Jan/Feb 2014

Blikki®.com

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Contents Feature Articles: 6 7 8 10 15 18 29 32

The Buzz on Beauty Oils Eco Beauty Titan - Lina Hanson Maintaining a Happy Gut Sleep Solutions The New Healthy The Tastes of Coconut Eating Well When You’re Broke Soul Warming Comfort Foods

[ [ In Every Issue

Editor’s Note 4 Quick Bites! 38 Soul Food 41 Contributors 42

©2014 Blikki.com, All Rights Reserved. Blikki® is the registered trademark of Blikki.com. All other marks are either trademarks, service marks, or registered trademarks of

their respective owners. No portion of this magazine may be reprinted, copied or distributed in print or on-line without prior written consent. The statements and products featured in this publication and/or on this site may not have been evaluated by the US Food & Drug Administration. The statements and products are not intended to diagnose, treat, cure, or prevent any disease. The articles written are from the author’s viewpoint and or opinion and may not necessarily reflect the opinions or views of Blikki, its owner, publisher, or editors. Articles are copyright of the author and used with permission.


from the

editor

Happy New Year!! I’m super excited to greet 2014 and we hope you are too. I’m equally excited about the new content that we’ve added to help you embrace the “new you”: First, if you want to rid your beauty cabinet of toxic ingredients, but have been putting it off because you don’t know how to get started, we’ve got you covered. Starting this month, we’re spotlighting the best green beauty products and bloggers from around the world. The one thing I hear everywhere I go is that green beauty products are inferior to traditional beauty products. Not so! That may have been true several years ago, but it’s certainly not true anymore -- quality beauty products don’t have to contain toxic ingredients to be effective. To prove that point, we start our new beauty feature with Lina Hanson, makeup artist to the stars. Lina Hanson’s products are luxurious, clean and some of the best we’ve ever tried. The second most frequent comment I hear from our readers is, “I’d eat more fruits and vegetables, if they didn’t cost so much.” Our response? Starting this month we’ll feature ways you can inexpensively incorporate plantbased foods into your diet. We kickoff this feature with Lisa Viger’s stellar blog “Raw on $10 a Day”. Lisa’s blog is a fantastic resource if you want to find ways to eat more fruits and veggies inexpensively. Additionally (because her recipes are raw) many of Lisa’s recipes are also paleo, gluten free, vegan and/or vegetarian. So let us know if you like the new additions to our content (HippieDiva@ Blikki.com). You know we love hearing from you. Be well,

Hippie Diva Editor and Chief

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BEAUTY SKIN

The BUZZ ON BEAUTY OILS

One of the season’s hottest beauty trends is beauty oils – they’re rich in antioxidants and perfect for protecting your skin and hair during winter months. There’s no one-size-fits-all, so we’ve done the work for you and shared five of our favorite oils to address your beauty needs.

Facial Oil Pure Fiji’s Dilo Oil supercharges your skincare regime with the pure natural power of cold pressed Dilo oil. A rich bounty of nutrients and unique essential fatty acids to help regenerate skin cells and smooth fine lines. Unlock the true potential of your skin with Dilo.

Lip Oil Josie Maran’s High Gloss Lip Quench is deeply moisturizing and super-shiny, this argan oil-infused lip gloss is made with natural ingredients. Its non-sticky formula adds shine and prevents chapping.

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Body Oil Osmia Organics’ Sunset Body Oil’s organic vanilla and jasmine extracts combine for a warm, feminine scent that lasts all day on your skin. The quiet spice of coriander, and the lift of Italian bergamot make this oil anything but plain vanilla.

Cuticle Oil Gabriel Cosmetics blend of three natural oils and vitamin E provide intense therapy that penetrates deeply and quickly, softening cuticles and promoting strong, flexible natural nails.

Hair Oil Morrocco Method’s Euro Natural Oil is a unique treatment that works to stimulate the sebaceous glands and restore the natural pH balance of the scalp.

Nail Oil uka nail oils are used by the glitterati of Japan to hydrate nails and cuticles all day and on-the-go. Each time stamp has a unique scent that can also be used as a perfume or for aromatherapy. These multi-functional nail oils are argan oil based and filled with natural essential oils


Editor’s Pick

Eco Beauty Titan

Meet Lina Hanson Global Beauty by Lina Hanson

Not just another pretty face -- a brand with a conscience Most creams, serums and scrubs come and go as our beauty whims change with the seasons. Then there are the brands that are coveted year-after-year. And some, like the Lina Hanson brand, that are a well-kept secret known only by the rich and famous. But lucky you, we’re about to spill the beans on a luxury brand used by the Hollywood elite and is green and sustainable -- Lina Hanson’s Global Face and Body Serums. As one of Hollywood’s most sought after green makeup artist’s, Lina’s products have kissed the faces of some of Hollywood’s most gorgeous -- Naomi Watts, Natalie Portman, Portia de Rossi, Jewel, Brooke Shields, Mandy Moore and Zak Efron – just to name a few. What makes Lina’s products so sought after? First, her restorative body oils give the skin a sexy sheen as it scents the skin with Lina’s signature fragrance, and second, her products are always fair-trade sourced with sustainable ingredients from her worldwide partners. Think her brand mission is impressive? Lina is the also author of Eco-Beautiful: The Ultimate Guide to Natural Beauty and Wellness. An indispensable guide to beauty

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products that are not only good to the earth, but also kind to the skin. And then there’s Lina’s personal mission to encourage us to practice more compassion for each other, because, like us, she believes that in helping each other we ultimately help our entire planet. Lina Hanson is not just another pretty face, she’s a beauty brand with a conscious. So tell us, who is a more deserving of cult status?

3 4 Lina’s Favorites: 1) Lina Hanson Global Face Serum 2) Tarte Cheek Stain 3) Be Fresh Perfume 4) Tatcha Beauty Papers

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HEALTH

Maintaining a Happy Gut

Tiny microbes in you stomach and instetines can make a big, positive difference in your waistline, brain, and immune system.

INTERESTING GUT FACTS ►Your digestive tract, or gut, is home to roughly 100 trillion bacteria[1], weighing roughly 3.3 lbs! ►Good bacteria such as acidophilus is passed from generation to generation.

By Dr. Laura Figoski You have about 100 trillion bacterial cells living in your digestive tract right now. This is incredible! There are thousands of different species all living and interacting with each other. And all of them, not only are depending on you to live, but are also directly affecting you, your health and your behaviors.

►There are more neurons (nerve cells that transmit and process information) in your enteric nervous system, which includes the intestines; than there are in your central nervous system, which includes the brain and spinal cord[3].

But these bacteria are so small, can they really have such an impact on me, a strong powerful human being? Yes! When you realize that there are more than double then number of bacterial cell in you gut than there are human cells in the whole rest of your body (there are ~37 trillion human cells in the the whole body) and each of these bacteria can produces the same signaling molecules that our own cells use to communicate, it becomes clear that these bacteria can have a real impact on the body.

►Your digestive tract is roughly 30 feet in length, about the same as a doubledecker bus!

The population of gut flora, also called the microbiome, is a complex ecosystem of many different types and kinds of bacteria. We are in a mutually beneficial relationship with these microbes. We provide them a home and food. And in return they help to keep us healthy. Your population of gut bacteria began to be established before you were even born, and is based on what bacteria your mother had living in her. Once born, our guts are further populated by the food we

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* Gut facts supplied by OptiBac® Probiotics

eat, the air we breathe, the people we kiss and any other thing we may have put into our mouths over the years. After the microbiome is established factors such as our diet, stress levels, immune system and digestive function all impact our bacterial ecosystem.

Strategies to support healthy microbiome balance include, eating a high fiber whole-foods diet, minimizing or avoiding altogether “antimicrobial” products, eating naturally fermented foods, managing stress levels and possibly taking a probiotic supplement.

The microbiome is a complex system, and different symptoms or diseases can arise when things get out of balance. If one eats a nutrient poor, highly processed food diet, they will end up preferentially feeding some species of bacteria, while starving others. The microbiome will become imbalanced and both digestive and body-wide symptoms can develop.

In part two of this article, I will explore the role each of these different recommendations has on the health of the microbiome.


SUPERNATURAL Made with less than 5 ingredients, these cereals pack naturally occurring protein and fiber from Rye, Hemp, Quinoa and Chia.

These are some Supergrain cereals! www.attunefoods.com


SLEEP SOLUTIONS Is a good night’s rest even possible these days? Absolutely! But, you’ll need to brush up on your sleeping skills and make a few simple daytime changes. By Dr. Frank Lipman 10 - Jan/Feb | 2014 | www.blikki.com


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Although sleep disorders are hardly new – even Aristotle wrote about them – our modern roundthe-clock lifestyles, plus caffeine, alcohol, lack of exercise, stress and a myriad of other factors have conditioned our bodies to stay awake. Sleep at times seems like the impossible dream and staying up is wearing us out. Here are 14 ways to sleep better tonight.

Rest your belly

Get into a sleepy-time groove

Refined grains and sugars at night can raise blood sugar and overstress the organs involved in hormone regulation throughout the body. This roller coaster can contribute to waking you up throughout the night as hormone levels bounce up and down. My advice? You’ll sleep better tonight if you just say no to late night snack attacks.

Getting up and going to bed around the same time, 7 nights a week is one of the most important things you can do to establish good sleep habits. Waking and sleeping at regular times reinforces a consistent sleep rhythm and reminds the brain when to release those all-important sleep and wake hormones. Lost sleep is lost Going to bed extra early Sunday night after Saturday night’s debauch won’t help you “make up” for lost sleep. Instead, it’ll throw off your body clock even further, making quality sleep more elusive. Take a power-nap if you really need it (see below) but again, go to bed at your normal bedtime to maintain a consistent sleep routine. Nap like a grown-up Toddlers need 2-hour naps – adults don’t. A grown-up power-nap should be no more than 20 -30 minutes, preferably before 4 pm. Long or late afternoon naps damage sleep rhythm – and make it tougher to fall asleep at night.

To rest easier, eat light at night, at least 3 hours before bed. This will help ensure that the digestive process is well under way and nearing completion before you hit the hay. Eating close to bedtime forces your body to work well into the wee hours, digesting when it should be resting. Snack late, pay later

Dry up your act Late night liquids can disrupt sleep with frequent trips to the loo, so cut yourself off about 4 hours before you turn in for the night – to extend your bouts of uninterrupted sleep. Deprive your senses To sleep better, you’ll need a quiet, dark room. Blackout curtains, an old-fashioned sleep mask, earplugs, plus a white noise machine (optional) will help block out common sleep-disrupter’s like street noise, streetlights, snoring partners and early morning sun. Chill out, dude A sleeping temperature of 60 to 68 degrees is best for most people, even in winter. In hot weather, a fan or an air-conditioner

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set at about 70 degrees will do the trick. “Chilling pillows” with cooling gel inserts and sheet-cooling devices can also make sleep more comfortable. Prepare to sleep It’s important to prepare for sleep with a few day-ending rituals. Start by turning off all screens, computers, iPad’s and so on, an hour or two before bed. Engage in quieting activities that relax the body and down-shift the mind to begin the transition to a sleep-friendlier state. Banish all electronics from the bedroom

supplements with calming effects, about a half an hour to an hour before bedtime. Magnesium (300600 mg) is a wonderful calming mineral and can help induce sleep. Also helpful are the amino acids L theanine (100-500mg), 5 HTP (50-100mg), taurine and GABA, or herbs like lemon balm, passion flower, chamomile, magnolia and valerian root taken per package instructions. The Be Well Sleep Formula contains most of these nutrients, all in one formula. Catch a sleep wave

Kick electronics out of the bedroom. Their glowing lights and EMFs can undermine your ability to power down at night. Even in seemingly innocuous doses, light can stop your melatonin levels from rising – which is essential to induce sleep and help you achieve the deep, restorative rest your body needs.

If you can’t fall asleep within 45 minutes, get up and out of the bedroom. Keep the lights low and try a calming, screen-free activity, like reading or knitting. Wait about 60 to 90 minutes before going back to bed. Staying in bed trying to fall asleep (instead of getting up), will only stress you out more and will train your brain not to recognize bedtime as sleep time.

Use melatonin strategically

Have a chat with your doc

When sleep proves elusive, melatonin, in low doses for short periods – no more than a week or two at a time – can help regulate sleep rhythms. Generally, 1/2mg -2 mg about an hour and a half before bed will do the trick. Keep in mind however, for some people, over-use of melatonin can actually disrupt sleep, so use it sparingly and follow the manufacturer’s dosing instructions.

Do you take prescription drugs? They could be contributing your sleeplessness. Among the more common sleep-stealers are antihistamines; diuretics; anti-psychotics; anti-depressants; decongestants; asthma medications, and some blood-pressure medicines. If you suspect they may be undermining your sleep, ask the doc if you can switch to a more sleep-supportive alternative.

Power down with calming nutrients Instead of sleeping pills or alcohol, try herbs or

Like this article? Click here to read more!


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www.blikki.com | 2014 | Jan/Feb - 13


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The New Healthy

By Jill Hillhouse, BPHE, CNP

It’s not a diet, it’s a new way of life. Let’s call it the way of the plant. There is no one-sizefits-all approach to health or food. However, one of the best pieces of advice for nearly everyone is to add more and varied plants to your diet. Vegetables are my favorite place to start.

E

ating well on a plant based diet may seem like a simple enough concept but it can be wrought with assumptions. To ensure that we aren’t making a fool of either you or me, let’s define two specific things. First, what is a plant-based diet? The simple answer is that you eat plants and stop eating meat, dairy products, and eggs as well as all refined and processed foods. However even leading proponents in the field have varying opinions. Dean Ornish, MD, the founder of the Preventative Medicine Research Institute in California recommends allowing animal products such as egg whites and skim milk in small amounts while Caldwell Esselstyn, MD, who directs the cardiovascular program at the Cleveland Clinic recommends completely avoiding all animal-based products as well as soybeans and nuts. The definition for “eating well” must at least exclude the use of processed food. We can go on to define processed food but let’s just agree that it’s what we would all call junk food. Reading the ingredients listing on anything that comes in a package is a great way to determine how processed a food really is. Once you start doing this, you may expand your definition of processed food to include things like energy bars and veggie burgers. So where does this leave us? In past articles I have discussed appropriate carbohydrate consumption (August/September issue) and protein intake (June/July issue). It bears repeating that all macro-

nutrients in your diet (proteins, fats and carbohydrates) should be looked at in relation to each other. I have seen people assume that as long as they are not eating anything from an animal they will thrive and yet they live on bread, pasta and vegan cookies. There are a number of vegetarian food pyramids that can be used for guidance and inspiration but the starting point should always be understanding your own specific needs and state of health. For reference, check out the following pages from the Vegetarian Nutrition website and the Oldways website. While you are determining the details of your individual plant-based diet, particular attention should be paid to a number of specific nutrients. Vitamin B12 is found mostly in animal products and although certain algae do contain it, it is unclear if it is the active and therefore useable form. It is crucial for normal functioning of our brain, blood and nervous system and so should be monitored and supplemented appropriately. Vitamin D is naturally found only in a few foods like cod liver oil and egg yolks and many foods such as cereals and soy milk are fortified either with D3, the active form sourced from sheep lanolin, or D2, the inactive form from mushrooms. The primary source of vitamin D is what is synthesized by the body when we are exposed to the sun without sunscreen. However for those of us above 35 degrees north latitude,

we are not able to make it between the end of October and the beginning of March. Vitamin D regulates bone formation and is increasingly being found to be important for good immunity. Calcium absorption is linked with vitamin D status and although dairy contains the highest levels, it can also be sourced from low-oxalate dark green vegetables such as kale, bok choy, mustard and collard greens. A plant-based diet provides non-heme iron which has a lower bioavailability than the heme iron in meat. You can increase the absorption of the plantbased iron by combining it with a good source of vitamin C, so be sure to add yellow and red bell peppers, kale, broccoli, kiwi and papaya to your beans and leafy greens. Omega-3 fatty acids can be another nutrient that can be low in a plant-based diet and since these fats are associated with a reduced incidence of heart disease and stroke, attention should be paid to getting enough. Stock up on flax, chia and hemp seeds and walnuts. Supplementation with algae-derived omega-3 fats may also be a good idea. The increasing evidence of the health benefits of a plant-based diet are based on attention to the concepts we have discussed, not just not eating animals. So eating well on a plant-based diet requires the same things as eating well as an omnivore - planning, label reading, and discipline.

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Converting Measurements Because our readers are all over the world, you may need a conversion table before you prepare our recipes. Below is a great link and a conversion table from their page to get you started: Converting Recipes to Metric Measures (visit The Metric Kitchen web site for full details). Liquids (and Herbs and Spices)

Weight

Liquids can be converted to liters or milliliters with the following table. Small volumes (less than about 1 fluid ounce or 2 tablespoons) of ingredients such as salt, herbs, spices, baking powder, etc. should also be converted with this table. Do not use this table to convert other non-liquid ingredients.

Weights can be converted with the following table. Note that the ounces referred to in this table are not the same as fluid ounces.

To download any of our recipes, click the Download Recipe button. d Downloae p Re ci

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The

TASTES

of

COCONUT

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FOOD

Brrrrr – winter! If you’re the type

of person who waits all year to wear fuzzy boots and snuggly crocheted scarves, you just might be fine (if not thrilled) to bundle up for another 60 days. But even if you love throwing on a pair of toasty sweater socks and cuddling up with a gingerbread latte by the fire, don’t you still find yourself daydreaming of the warmer days to come? If so, the next time you get the winter blues, try taking a bath while listening to reggae music, and as you sink down into that tub of warm water, imagine that you’re on an exotic island lazily sipping a refreshing piña colada straight from the coconut as the ocean waves lap at your feet... My first experience with fresh coconut happened when I was living on an island in the South Pacific. I was spending my first day getting acquainted with my surroundings. That’s when I bumped into Mary. Mary was a longtime island native, and we struck up a conversation about coconuts and coconut crabs. (Coconut crabs, I have learned, feed on fruits, nuts, seeds, and the pith of fallen coconut trees.) Mary told me that coconut crabs would climb the palm trees and pick the coconuts.

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Once the coconut was on the ground, the crabs would crack it open and eat the flesh. Now, that got my attention – how big was this crab?!

Coconut Milk Yogurt

Photo and Recipe Courtesy of Lexie’s Kitchen Makes: Just shy of 1 quart Active Time: 30 minutes; Total Time: 10-12 hours Do not make substitutions, do not alter measurements. Do not use milk beverages such as SoDelicious. Use pure coconut milk with the only additive (if there is one) being guar gum. Do not add flavorings or sweeteners until after culturing and before transferring to the refrigerator. Follow the recipe exactly for guaranteed results.

3/4 teaspoon agar agar powder (not flakes or bar) 1-1/2 tablespoons organic cane sugar 2 cans full fat coconut milk 3 tablespoons tapioca starch/flour Filtered Water Allergen-Free yogurt starter or Allergen-Free Probiotic Capsules 1. Sterilize cooking utensils, bowls and fermentation containers by dousing in boiling water. 2. In a small bowl, mix tapioca starch and 1/2 cup water to make a slurry. Set aside. 3. Add 2 cups filtered water to a large pot. Sprinkle agar agar powder over surface. Bring to boil and gently simmer 3-5 minutes or until agar agar is completely dissolved. 4. Give tapioca slurry a good stir and whisk it and the sugar into the agar agar mixture. Return to simmer, stirring constantly 1-2 minutes. 5. Whisk in coconut milk. Heat just until steam rises from surface. 6. Allow milk to cool to 95-100˚F. This can take a while.

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7. Sprinkle yogurt starter (use manufacturer's recommended measure) or approximately 30 billion CFUs of probiotic over surface of cooled milk and whisk very well. Transfer to fermentation container(s) and then to yogurt maker. Leave undisturbed to ferment 8-10 hours (no longer). Transfer to refrigerator and chill 6-8 hours. Yogurt will set as it cools.

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Pretty soon, Mary and I were talking about the various ways islanders used coconuts. Coconut water is a refreshing and healthy drink; coconut oil can be used in cooking, soaps and cosmetics; and the husks and leaves have been used as material for decorations and fuel. Mary invited me to her home, where she prepared a delicious meal of various coconut recipes. And so began my love affair with coconut and its myriad uses. So the next time you’re feeling the first twinges of cabin fever, prepare your own island feast and transport yourself to the tropics – whatever the weather where you are may be. (By the way, I did finally get the chance to see a coconut crab, and they are huge! The one I saw was probably a little over three feet long and looked as though it could crack through rock.)


Coconut Milk Yogurt www.blikki.com | 2014 | Jan/Feb - 21


Coconut Breakfast Smoothie 22 - Jan/Feb | 2014 | www.blikki.com


TIP: Toasted coconut makes a great topping for salads, ice cream, smoothies and hot cereals

Coconut Flour Tortillas

(Grain free, GFCF, Paleo, Gluten free) Recipe and Photo courtesy askGeorgie

Ingredients: 1 cup egg whites 1/4 cup unsweetened almond milk 1/4 cup coconut flour 1/2 tsp each: cumin and garlic 1/4 tsp each: salt and cayenne pepper

Coconut Flour Tortillas

COCONUT FLOUR

Method:

Coconut flour is a great Gluten Free flour alternative and is easy to make: 1) Soak the unsweetened coconut flakes for four hours, 2) Using a food processor, process the coconut until smooth, 3) Put all of the coconut mixture into a cheesecloth and squeeze to remove as much liquid as you can, 4) spread the pulp on a baking tray and bake at 200° until dry, 5) Process in a food processor to create flour

Creamy Coconut Breakfast Smoothie Recipe and Photo courtesy The Raw Food Beginner Chef If you close your eyes when you drink this smoothie you can image that you’re on The Islands. The plantain, banana and coconut in this smoothie makes this recipe reminiscent of a virgin Pina Colada – yah man! Ingredients: 3/4 cup coconut flakes 1 cup water 2 frozen plantains 2 frozen bananas Pinch salt. Instructions: Blend coconut flakes, water, plantains, bananas, and salt in a blender until smooth.

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1. In a blender pitcher, combine all ingredients. Process for 10-20 seconds to break up any lumps in the coconut flour. Let is sit for 10 minutes so the coconut flour hydrates. 2. Heat a nonstick skillet over medium heat and oil the bottom lightly if the nonstick coating isn’t great. When hot, pick up the pan and pour 1/4 cup of the batter into the center of the pan, giving the pan a tilt-rotate-jiggle action to spread the batter into a thin pancake about 8 inches or so across. 3. Put the pan back on the burner and let it cook until the top of the tortilla doesn’t look shiny anymore, and is not sticky to the touch. If it feels solid enough to flip, its time to flip. If it needs another minute, give it another minute. Timing isn’t crucial. 4. Use a big, wide pancake turner to flip it onto the other side. Another minute of cooking, and your tortilla is done. I recommend removing it to a paper towel-lined plate to free up the skillet for the next tortilla. Stacking the cooked tortillas on a bare plate works too, but gets some condensation moisture on the bottom to they end up a bit wet. Makes 6. The last tortilla might be smaller than the others if you have less than 2 oz of batter remaining at the end.

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Coconut Rice Pudding

Coconut Rice Pudding

Recipe and Photo courtesy Lemon Savory

COCONUT OIL Many people consider coconut oil a wonder food because it has a myriad of uses. It can be used on the body as a makeup remover, a hair conditioner, a moisturizer, and there is no limit to the ways that coconut can be used in cooking. An interesting note on coconut oil, did you know that it can also be a good digestive aide for your pets (Click Here)

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Serves 4 Ingredients: 1/2 cup Arborio rice 4 cups of coconut milk (one 400ml can of regular and one can of light, plus an extra 1/2 cup of light) 1/3 cup sugar 1/8 tsp cinnamon 1 vanilla bean, split Add the rice, coconut milk, vanilla bean, sugar and cinnamon to a large sauce pan and bring to a boil. Reduce heat and gently simmer, stirring occasionally, for 30 to 40 minutes or until the rice is very soft and thick. Pull out the vanilla bean. Spoon the pudding into 4 small bowls, top with some toasted coconut or sprinkle with sugar and use the broiler or a little hand-held torch to caramelize the sugar and get a br没l茅e top. Serve immediately or place in the fridge to serve it chilled. If you prefer a less sweet version it can be made with only 1/4 cup of sugar no problem. Per Serving: 410 calories, 27g fat, 42g carbs, 3g protein, 98mg sodium, 0g fiber.

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Coconut Soup


COCONUT MILK Coconut milk is an excellent milk substitute for anyone who wants an alternative to dairy, and (like coconut flour), is easy to make: 1) add 2 cups water, 1½ cups shredded, unsweetened coconut, 1 teaspoon vanilla, four pitted dates, and a pinch of salt in a blender, 2) blend until smooth and creamy, 3) Strain the coconut mixture through a cheesecloth, 4) squeeze pulp to remove as much liquid as possible. Enjoy!

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The Best Coconut Soup, Ever Recipe and Photo courtesy My New Roots Serves 3- 4 Ingredients: 2 cans coconut milk 10 cilantro roots 6-7 stalks lemongrass 3 shallots 2-4 bird’s eye / Thai chilies (to your taste) 50g / 1.75oz galangal root (or ginger) 50g / 1.75oz palm sugar (or coconut sugar) 12 kaffir lime leaves generous handful of white button mushrooms, sliced 4 cloves garlic juice of 3 limes 3 Tbsp. fish sauce (or tamari or salt to taste) 1 cup water (depending on the consistency of the coconut milk) Directions: 1. Begin by preparing all the soup’s ingredients. Wash the cilantro well in a bowl full of water. Remove the upper portion of the stems and set aside for garnish – just use the roots here. Cut the lemongrass off where the white base

portion ends and discard the tops. Pound the lemongrass until they are cracked and open. Slice the shallots. Peel and cut the galangal into chunks and pound it until it releases a little liquid. Tear the lime leaves into smaller pieces. Slice the mushrooms. Peel and smash the garlic. 2. In a medium saucepan, place the coconut milk, cilantro roots, lemongrass, shallots, chili, galangal, sugar, lime leaves, and garlic. Bring to a very gentle simmer and cook for about 15 minutes with a lid on. 3. Strain soup through a sieve into another saucepan. Discard all solids. Add the sliced mushrooms, limejuice, fish sauce, and water until it is the right consistency. You want the soup to be light, but still creamy – this is up to you. Bring soup up to a light simmer again just to cook the mushrooms slightly. Do not boil. Season to taste and serve immediately with cilantro leaves, a slice of chili, extra lime and thinly sliced lime leaves. Serve with rice, if desired. www.blikki.com | 2014 | Jan/Feb - 25


COCONUT WATER Have you ever wondered how coconut water is made? Well, that’s kind of a trick question because coconut water isn’t made - it’s the clear liquid inside a young coconut. Coconut water has long been a popular drink in the tropics, where coconut water for drinking is served fresh, chilled or packaged.

Simple Gourmet Granola

Recipe and Photo courtesy My New Roots Ingredients: 4 cups rolled oats (not instant) 1 cup raw almonds, chopped 1.5 cups flaked coconut 1/4 tsp. finely ground sea salt (1/2 tsp. coarse, pummeled) 1/3 cup liquid honey (or maple syrup, agave) 4 Tbsp. coconut (or sunflower oil, ghee, or butter) Directions: 1. Preheat over to 350°F. 2. In a small saucepan over low-medium heat, whisk oil and honey together. 3. In a large bowl combine oats, almonds, coconut, and sea salt. 4. Pour oil and honey mixture over dry ingredients and stir very well to coat. Place on a cookie sheet. Bake for 10 minutes; remove from oven and stir. Place back in oven but remove and stir every 5 minutes or so until the oats are golden brown (approx. 25-30 minutes). Garnish with dried or fresh fruit, nuts, berry’s.

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HOW TO SHELL A COCONUT • Locate the dark indentations on the coconut. On 1 end of your coconut, there will be 2 or 3 dark indentations. These indentations are the coconut’s weakest points. • Drive a nail with a hammer through one or all of the dark indentations. • Turn the coconut upside down and drain the coconut water from the coconut. • Wrap the entire coconut in a towel (the towel must be large enough to envelop the entire coconut.) • Hit the wrapped coconut with a hammer (or another hard, blunt object) several times to break it open. • Remove the flesh from the broken pieces of the coconut shell. Rinse, store or use in recipes

Waffles

Recipe courtesy Stacy’s Primal Pantry Ingredients: 1/2 cup butter or grapeseed oil 1/4 cup coconut palm sugar or 2 Tbsps honey 1 tsp vanilla 4 eggs 1/2 cup almond or coconut milk 2.3 cup almond flour 1/3 cup coconut flour 1 tsp baking soda 1/2 tsp salt 1/2 tsp cinnamon Preheat waffle iron or griddle for pancakes Place melted butter and sugar or honey in a large bowl. Whisk until combined. Stir in vanilla extract. Add eggs one at a time, whisking until completely incorporated and slightly frothy. Whisk in almon or coconut milk. In a separate medium bowl, combine the almond flour, coconut flour, baking soda, salt, and cinnamon. Pour dry ingredients into wet ingredients and whisk until fully incorporated. This should look like a thick batter - nearly pourable, but not quite. Using a ladle or ice cream scooper, place one scoop of batter onto each square. Close waffle maker top and cook until done. Remove immediately and serve.

Waffles d Downloae Recip www.blikki.com | 2014 | Jan/Feb - 27


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EATING WELL WHEN YOU’RE BROKE By Jana Free The New Year prompts many of us to re-examine our habits and embrace positive New Year’s resolutions. Whether you’re revamping your diet or giving your budget an overhaul, we’re here to help. Starting with this issue, we’re creating a new series to help you eat well on a budget that will feature blogs and cook books that will show you how you can eat well inexpensively.

MORE TIPS ► MAKE A PLAN The journey to incorporate more plant-based meals into your diet is made easier when you create a daily or weekly meal plan and shopping list. Making meal plans and shopping lists will also help you stick to your budget.

► BUY FROZEN Frozen fruits and vegetables can often be cheaper. Soups, stews, pies and smoothies are great ways to incorporate frozen foods in your recipes if their thawed texture is an issue for you.

► BUY IN BULK

HOW TO DO IT

1. 2. 3.

Eat 1 plant-based meal a Day. Fruits and vegetables are some most nutrient dense but inexpensive foods you can buy. Even if you don’t buy organic produce, research shows that poundfor-pound, plantbased proteins (like whole grains, legumes, and nuts) can be less expensive than animal proteins.

Join a CSA. Don’t want to plant a garden or don’t have the space? Join a CSA. CSA’s work by selling subscription “boxes” of locally grown, in-season produce. Each month or week (depending on your subscription) a box full of fresh produce is delivered directly to your door.

Invest in good kitchen tools. Invest in the best kitchen tools you can afford. Not only will you save you prep time, but having the proper tools helps set a “kitchen zen” tone so that you will enjoy the process of churning out one delicious recipe after the next.

Big Box stores are a great source for bulk foods. For example, a 5 lb bag of black rice at Costco costs ~$5 - what a small box of rice costs at the local chain grocery store.

► PLANT A GARDEN A packet of seeds costs a few cents, and can produce pounds of produce – often, enough to feed your family for weeks (or months if you freeze or can it).

► FIND A FOOD BLOG There are literally thousands of food blogs on the internet. Find a blog that matches your skill level with the type of food you enjoy eating. This will make putting together your meal plans and shopping lists a much easier task.

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Smoothies are one of the easiest ways to incorporate a plant-based meal into your diet. You’ll be amazed at how easy it is to make a plethora of flavor combinations, and how inexpensive these recipes can be to put together.

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Eating Raw On $10 A Day Lisa Viger is a raw, vegan, gluten-free foodie who features an extensive collection of outstanding recipes on her blog “Raw on $10 a Day (or less)”. Lisa is also an artist, photographer, author, and gardener. She brings these talents to her blog making it an especially exciting site to peruse. If you want to see how a vegan lifestyle can be healthy, simple, economical, and “oh so tasty”, make Lisa’s blog one of your daily guilt-free pleasures.

Click the image below to download the recipe.

CHOCOLATE CHIA SMOOTHIE

CUCUMBER SALAD

BANANA BITES

HOT CHOCOLATE CONCRETE

MUSHROOM BURGERS

PECAN PIE www.blikki.com | 2014 | Jan/Feb - 31


On a wintry day, few activities satisfy better than standing over a hot stove tending a simmering pot of soup or stew. The repetitive motion of wooden spoon against metal vessel soothes tired minds, and the scent of fragrant vegetables, herbs, and spices meanders throughout the house, stimulating appetites with whispers of supper. A big pot of nourishment will often last for days; most soups and stews just get better as they sit, while flavors previously at odds with one another meld into agreeable goodness. According to traditional Chinese medicine, a long, slow cook draws heat deep into food, amplifying its warming qualities beyond mere physical temperature. Warming herbs and spices such as ginger, curry powder, and chilies increase circulation, urging warmth into icy fingers and toes. And when you have a cold or flu, nothing soothes better than hugging a warm bowl, inhaling fragrant steam and sipping hot liquid.

Lentil Soup With Chestnuts And Fennel

Soul Warming Comfort Foods By Alanna Taylor Tobin Bright hues and flavors are especially welcome during this dark time of year, as in mulligatawny kissed with tamarind and colorful roots, or noodle soup highlighted with ginger, lime and Sriracha. Mushrooms and crème fraîche make a simple and satisfying vegetarian stroganoff, while chestnuts and fennel lend a lively twist to the vegetarian fall staple of lentil soup. Golden cauliflower pureed with yellow split peas and swirled with curried ghee looks and tastes like liquid sunshine while delivering the anti-inflammatory one-two punch of fresh turmeric and ginger.

Root Vegetable Mulligatawny

Traditional comfort foods often contain heavy amounts of butter and dairy (mac and cheese – I’m looking at you), but this collection of vegetarian and vegan recipes will nourish and heal without thwarting any January intentions. We hope these comforting dishes will warm you to the core and soothe your soul the way they have ours. See the recipes on page 34-35

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Mushroom Stroganoff www.blikki.com | 2014 | Jan/Feb - 33


cauliflower and yellow split pea soup with turmeric and curried ghee

Recipe and Photo Courtesy The Bojon Gourmet Serves about 8

For the soup: 1 cup (8 ounces / 225 grams) yellow split peas (optionally soaked overnight in cool water and drained) 3 tablespoons ghee (or butter or coconut oil) 1 large or 2 medium yellow onions, diced 2 tablespoons finely chopped fresh ginger root 1 tablespoon finely chopped fresh turmeric (or 1 teaspoon powdered) 1 tablespoon curry powder 8 cups water, more as needed 1 1/2 teaspoons salt 1 1/2 pounds (680 grams) cauliflower, chopped (about 7 cups) stems from 1 bunch cilantro (about 1/2 cup), cleaned well and chopped 1 can (13.5mL) coconut milk juice from 1 lime, more to taste cilantro leaves for garnish Make the soup: If you didn't soak your split peas, place them in a heatproof bowl, cover with boiling water, and let soak for an hour or two. Drain. In a large soup pot set over a medium flame, melt the ghee. Add the onion, ginger, turmeric and curry powder and cook, stirring occasionally, until the onion is tender, 5-10 minutes. Add the drained split peas and the water, bring to a boil, then reduce the heat, cover, and simmer until the split peas are very soft and falling apart, about 1 1/2 hours. Add more water to the pan as needed to keep the peas looking soupy. When the split peas are cooked, add the salt, cauliflower, cilantro stems, coconut milk, and enough water to just cover the cauliflower. Bring to a simmer and cook, covered, until the cauliflower is tender, 20 minutes. Let the soup cool slightly, then puree smooth with an immersion blender (or let cool to room temperature and puree in a blender or food processor). Blend in the lime juice, and taste for salt and lime, adding more of either if you like. Thin with a bit of water if it's too thick; it will continue to thicken as it sits. For the curried ghee swirl: 3 tablespoons ghee (or butter) 1 teaspoon curry powder a big pinch of salt Make the curried ghee: In a tiny pot or skillet, melt together the ghee, curry powder, and salt, stirring well. Serve bowls of soup topped with a swirl of curried ghee and cilantro leaves.

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Cauliflower and Yellow Split Pea Soup with Turmeric And Curried Ghee


The crisp golden apple and hints of citrus in this incredible white wine can draw out the complexities of a vegetable soup or brighten a creamy potato or mushroom soup. even clam chowder!

Thai Curry

See page 35 for this recipe

Thukpa Noodle Soup See page 35 for this recipe

What To Drink? Organic wine of course! Roero Arneis from Italy’s Piedmont Region

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lentil soup with chestnuts and fennel Photo and Recipe Courtesy of The Bojon Gourmet Makes 6 - 8 servings The lentils: • 1 cup lentils (preferably soaked for 1 - 2 hours) • 1 tablespoon olive oil • 1 small yellow onion, finely diced • 1 small fennel bulb, stalks and fronds removed, the rest finely diced • 2 medium carrots, diced (1/2 cup) • 2 celery stalks, diced (1/2 cup) • 2 tablespoons finely chopped celery leaves • 1 clove garlic, minced • 1 bay leaf • 2 sprigs thyme • 1/2 teaspoon dried oregano • pinch fennel seed • 1 teaspoon salt The chestnuts: • one 10-ounce can chestnuts, drained and coarsely chopped, or 1 pound fresh chestnuts (warning! see above post) • 3 tablespoons olive oil, plus extra for drizzling • 1/2 teaspoon fennel seeds, crushed • 1 teaspoon fresh thyme leaves • 1 tablespoon tomato paste • 1/2 cup dry white wine The garnish: • 1 - 2 slices of sourdough or levain bread, cut into small cubes • sunflower or olive oil, for frying the croutons • parmesan • minced parsley or celery leaves If possible, place the lentils in a large bowl and cover with water. Let soak 1 - 2 hours. Otherwise, cover the lentils with hot water while you prepare the other ingredients.

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In a large soup pot or dutch oven, heat the olive oil. Add the onion, fennel, carrot, celery, celery leaves, garlic, bay, thyme, oregano and fennel seed. Cook over medium heat, stirring occasionally, until tender, 5 - 10 minutes. Drain the lentils and add them to the pot along with 1 quart of water (if the lentils were soaked) or 6 cups of water (if they weren’t) and 1 teaspoon salt. Bring to a boil, then reduce the heat and simmer until the lentils are tender, 20 - 40 minutes (depending on whether the lentils were soaked). Remove the bay leaf and thyme sprigs, and taste for salt. While the lentils are cooking, get on with the chestnuts. Using fresh, score an X in the flat side of the chestnuts. Place the chestnuts in a casserole with 1/4 cup water. Cover and roast in a 400º oven for 30 - 60 minutes, until the shells begin peeling themselves away. Keeping the pan covered, work with chestnuts that are as hot as you can stand, and peel away both the shell and the membrane. If you have a lot of chestnut dust, you can shake the nuts in a colander to remove it. Chop the chestnuts into small chunks. Heat the 3 tablespoons of olive oil in a skillet. Add the chopped chestnuts, fennel seed, thyme leaves and a few pinches of salt. Saute over medium-low heat for a few minutes, then add the tomato paste, mashing it smooth, and stir in the wine. Reduce the heat to low and cook, stirring a few times, until the liquid is thick and reduced. When the lentils are cooked, add the chestnut mixture to the pot. Simmer a few minutes to meld things together, then taste for seasoning. In another skillet, warm a tablespoon or two of oil over medium heat. Add the bread cubes and cook, tossing occasionally with a metal spatula, until crisp and browned on all sides. Add a few pinches of salt to taste. Serve the soup with a handful of croutons, a drizzle of olive oil, and a sprinkling of parmesan and minced parsley. The soup keeps well in the fridge for up to a week. Thin with a bit of water if necessary, as the lentils will continue to drink up the broth. This recipe was adapted from “Deborah Madison’s Vegetable Soups”

root vegetable mulligatawny Photo and Recipe Courtsey of My New Roots Serves a crowd!

If you do not have all of the spices on hand, just use a couple tablespoons of your favorite curry powder. Ingredients: • 1 cup dried red lentils • 1 Tbsp. coconut oil • ½ tsp. mustard seeds • 1 Tbsp. curry leaves (about 15) • ½ Tbsp. turmeric • ¼ tsp. cayenne • ½ Tbsp. coriander • ½ tsp. salt • 2 Tbsp. minced ginger • 2 small onions, chopped • 4 cloves garlic, chopped • 1 red bell pepper, diced • 6 cups diced mixed root vegetables (carrots, sweet potato, celeriac, parsnips, turnips, daikon, kohlrabi, sunchokes etc.) • 1 cup cooked chickpeas (optional) • 1 14oz. can diced tomatoes • 1 14oz. can coconut milk • 2 cups vegetable broth • 1 Tbsp. tamarind paste dissolved in ½ cup water (or juice of ½ lemon) • Fresh cilantro, for garnish • Extra-virgin olive oil, for drizzling Directions: 1. Cover lentils with water to soak while you prepare the rest of the dish. 2. In a large stockpot, heat the oil and add all spices and minced ginger (not the garlic). Stir often so spices do not burn. When the mix smells fragrant, add


onions and cook until softened (if the mix becomes too dry, add a little of the tomato liquid and stir well). Add garlic and cook a couple minutes more. 3. Add the chopped vegetables and stir well to coat with spices. Cook for 5 minutes. Add chickpeas, if using, and cook until heated through. Add canned tomatoes and coconut milk. 4. Drain and rinse lentils very well and add them to the pot, along with the vegetable broth. Bring to a boil, then cover and reduce heat to simmer. Cook for 20-30 minutes until the lentils are soft and the root vegetables tender.

thai curry

5. Add tamarind (or lemon juice) to the soup. Season to taste.

Ingredients: • 2 small red onions • 4-6 cloves of garlic • 1 heaping tablespoon of finely chopped lemongrass • 1 tsp of freshly grated ginger • 1tsp of turmeric, cumin, coriander and fenugreek • 3tbsp of tomato paste • 1tbsp of tamari • 1tbsp of organic rice wine vinegar • juice of one lemon • 2c of water (or substitute some coconut milk for some of the water) • 1tbsp of sugar is optional

6. Garnish soup with fresh cilantro and some quality olive oil. Serve hot. Tastes amazing the day after!

mushroom stroganoff Photo and Recipe Courtesy of The Cotswold Girl Serves 4 – only 90 calories per serving

Photo and Recipe Courtesy of simplydish Serves 2

Directions: Sizzle the onions, garlic, lemongrass and ginger in a little bit of coconut oil over medium heat for a few minutes.

Ingredients:

Add in the spices, stir and let them toast for another couple of minutes.

• • • • •

Add in the remainder of the ingredients and let it all bath together for a bit so all of the flavors become really good friends.

600g mushrooms, roughly chopped 120g half-fat creme fraiche 1 tsp smoked paprika 1 onion, finely chopped 2 garlic cloves, finely chopped

Directions: 1. Fry the garlic and onion in a little oil until softened, then add in the mushrooms. 2. When the mushrooms are soft, add the paprika and creme fraiche and stir to form a sauce. Continue to stir until heated through, then serve.

Throw in a handful of chopped cilantro and basil and serve over a generous amount of fresh spinach and a half a cup of brown rice. You could also add a few of your favorite thai/curry spices.

d Downloeas Recip

thukpa noodle soup Photo and Recipe Courtesy of foodydoody Serves 4 Ingredients: • 1 Tbsp Olive Oil • 3 large ripe tomatoes – diced • 1 inch ginger finely chopped • 2 cloves garlic – minced • 2 carrots – peeled and diced • 2 cubes of veggie bouillon • 1 cup baby corn – cut into 1 inch pieces • 8 oz Tofu – cut into 1/2 inch cubes • 1 tsp Chinese Five Spice powder • 1/2 tsp Garam Masala • Couple of handfuls of fresh spinach • 1 Lime • Salt to taste • 1 tsp of Rooster Sauce (Sriracha) – everything is better with Rooster Sauce • Egg noodles – boiled till partially cooked Directions: 1. In a stockpot, heat the oil. 2. Once hot, add tomatoes, ginger and garlic and cook till tomatoes are pulpy. 3. Add 4 cups of water and the cubes of veggie boullion, carrots, baby corn and tofu. 5. Add the five spice powder, garam masala and Sriracha sauce. 7. Cook on medium heat till the carrots are cooked. 8. Tear the spinach leaves and throw these in. 9. Squeeze in 1 whole lime. 10. At this point taste the broth to adjust to your taste. It should be spicy and tangy. If not, add lime and Sriracha sauce till you achieve the flavor profile you want. Add sugar for a little sweetness. 11. Ladle over cooked noodles and garnish with cilantro. Serve hot.

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DELICIOUS, NUTRITIOUS, CRUCIFEROUS CAULIFLOWER Looking for a fresh way to get your fiber, folic acid, vitamin C and K? Why not try cauliflower? It's inexpensive, versatile and is delicious steamed, baked, roasted or pureed. Cauliflower is a member of cruciferous vegetable group, which cause gas and/or bloating for some. If you're bothered by gas or bloating, try adding yogurt, kefir or other fermented foods to your diet to boost the friendly bacteria in your colon.

QUICK BITES

Cauliflower 38 - Jan/Feb | 2014 | www.blikki.com


Cauliflower “Toast” Recipe and Photo courtsey The Holistic Ingredient Half a head cauliflower, minimum Good drizzle extra virgin olive oil Spice of choice (sumac spice rub, cumin or your spice of the moment!) Heat your oven to 200C and line a tray with baking paper. Cut the cauliflower into 1.5 centimeter slices, utilising the core to hold it all together. Drizzle with olive oil, rubbing it all over, then rub generously with the spice. Place the ‘toast’ on the baking tray, and into the oven for 30 minutes at 200C (or until golden). Serve immediately

d Downloae p Re ci

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For back issues: www.issuu.com/blikki 40 - Jan/Feb | 2014 | www.blikki.com


“Liking” Healthy Foods is a Choice

By Leo Babuta

I have a theory that I’ve been testing: whether you have a taste for a particular food is a choice. I’m sure there are things you turn your nose up at: vegetables (lots of people), or kale (my kids), eggplant (Eva), tofu (many non-vegetarians), quinoa (crazy people), something. But what I’ve learned is that tastes can change. In fact, we can change them on purpose:

Soul Food Why do we dislike tastes that we’re not used to? Because we expect good food to be within a certain range of what we already like. Within our comfort zone. This is our expectation, and when food doesn’t meet this expectation, we dislike it. It’s not that food is inherently bad-tasting. For example, many people dislike bitter foods … but I love them. Umeboshi plums? Bitter beer? Dandelion greens? Love ‘em. Food tastes bad because we’re not comfortable with them; they don’t meet our expectations.

• I used to hate vegetables. Now I love them. • I used to hate soymilk when I first tried it. Now I drink it daily. • I didn’t like brown rice, about 10 years ago. Now I much prefer it to white rice (which has no substance). • I used to love sweets, but I’ve given them up in the last few months and now I still would eat them but they wouldn’t give me as much pleasure.

But what if we got rid of our expectations? What if we said, “Food doesn’t need to taste like anything. Let’s see what this tastes like.”

And on and on, dozens of times I’ve changed my tastes.

Be curious. Explore the taste of foods. Let go of expectations and prejudgements. You might find out some interesting things.

So if taste in a food can be changed, why do people dislike the taste of certain foods? Because they’re not used to them. Once you’re used to a food, it can taste great … but when you’re not used to a food, it’s not so good.

I heard tell of a wine expert who wanted to develop his palate, and so he would taste all kinds of things. Even dirt. Put dirt in his mouth, and see what it tastes like. Most people would be grossed out about it, but what if you just wanted to find out?

And by the way, this works with everything in life, not just food.

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CONTRIBUTORS Jill Hillhouse BPHE, CNP is a Certified Nutritional Practitioner whose practice is based on her philosophy that each individual is metabolically unique. She seeks to identify the root cause of peoples’ health concerns and to educate and inspire them to be an active partner in their own health.

Dr. Laura Figoski, is a licensed Naturopathic Doctor (N.D.) practicing in San Francisco, CA. Emphasizing nature-based, individualized and holistic recommendations, she provides naturopathic primary care with a focus in heart disease and diabetes. Ultimately, her mission is to help her patients find or regain peace, joy, and ease.

My New Roots: Sarah Britton (BFA, CNP), a holistic nutritionist and vegetarian chef, is the creative force behind My New Roots, the award-winning blog that has become an on-line destination for foodies everywhere, not only for its one-of-a-kind recipes, but also for its amazing nutritional information and mouth-watering photography.

The Raw Food Beginner Chef: Shernell Cooke created the “Raw” Food Beginner Chef brand to be a safe haven for anyone interested in adding more raw and vegan foods to their diet. Shernell isn’t a “health coach” or certified nutritionist; but simply someone who has benefited from incorporating more raw vegan foods into her diet and has a strong passion for the culinary arts.

The Bojon Gourmet: Alanna is a food stylist, photographer, and recovering pastry chef based in San Francisco, and the mastermind behind acclaimed recipe blog The Bojon Gourmet. Bojon (“no job” backwards), is not just a state of unemployment, but a state of mind. Read more about the Tao of Bojon.

Ask Georgie: Georgie Fear is a professional nutrition coach whose advice is sought after by athletes ranging from NCAA standouts to Olympic gold medalists. Her writing and recipes appear at AskGeorgie.com and OneByOneNutrition.com, and her books Fuel Up and Racing Weight Cookbook are available through Amazon.com.

Lexie’s Kitchen: Alexa Croft successfully juggles her love for cooking, food photography, graphic design, gardening, and being a wife and mother. On a global scale, Alexa contributes to world peace and gastronomical unity with a non-judgy approach to food. She is the author of Everyday Classics: 69 Tasty & Essential Gluten-Free, Dairy-Free, Egg-Free and Soy Free Recipes.

Raw on $10 a Day: Lisa Viger is a vegan artist, author, photographer, gardener, and food blogger. She loves all beings with whom she shares this beautiful planet, and enjoys showing others that a vegan lifestyle can be economical, fun, and delicious, too. Raw on $10 shows how to go raw without going broke.

Lemon Savory: Abby Kosmenko is originally from Whitehorse, Yukon. She loves all things related to food. Especially the eating part!

Jana Free writes about plant-based eating as part of her mission to spread joy around the planet. Her love of animals, health, and a thriving Mother Earth fuels her passion to share her vegan and environmentally-conscious way of life with her readers, friends, and family. Connect with Jana on Facebook at JoyfulHeart JoyfulPlanet.

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Dr. Frank Lipman: A pioneer and internationally recognized expert in the fields of Integrative and Functional Medicine, Dr. Lipman is the founder and director of Eleven-Eleven Wellness Center in New York City, where his personal brand of healing has helped thousands of people reclaim their vitality and recover their zest for life.

Simply Dish: Erin Bosdet is a Certified Holistic Nutritionist (CHN), a vegan chef and a mom. She is passionate about nutrition, photography and raising her son. Her Simply Dish pages were created to inspire you and to share nutritious and delicious plant based recipes with you and your family.

This Cotswold Girl: Brooke Cleave’s blog, This Cotswold Girl, brings you the best food and drink recipes, interiors and fashion from the heart of the British countryside. With a whole host of delicious and easy recipes suitable for vegetarians, meat eaters, budget planners or dinner party splurgers, there’s something to suit every palate and wallet.

Foody Doody: Sanjiv Sinha believes that the decline in home-cooking has an alarming correlation with poor health. He wants to change that. Sanjiv wants people to realize how fun and liberating cooking is. He encourages people to cook through his blog and his Creating Cooks initiative. You can catch him in Dallas, Texas or online.

The Holistic Ingredient: Having transformed her life following a Chronic Fatigue Syndrome diagnosis, Amy Crawford’s blog and business The Holistic Ingredient and her recipe book A Nourishing Kitchen, combine her passion for food, toxic-free living and healing therapies. Amy is a Practitioner of CTC, Reiki, Hypnosis, NLP & EFT.

Connect with Us

Leo Babauta: Leo’s blog, Zen Habits, is dedicated to minimalism, self-improvement, and simplicity. Babauta’s blog explains the benefits of living a simplified lifestyle. His blog is filled with suggestions for overcoming struggles. Leo’s blog is one of the most popular on the web for good reason, his content is motivational and inspirational without being preachy.

If you find our e-zine useful, click here to tip us a few dollars to show your love. Thank you for your support.

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Blikki January/February 2014 No. 7  

Empowering and encouraging readers everywhere to live compassionate, sustainable lives.