WHAT I EAT IN A DAY || RAW VEGAN



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The Breastfeeding Diet – Your Nutrition While Breastfeeding is Important

It is very important to focus on your nutrition while breastfeeding, both for your health and your baby’s! Here are my top 4 tips to follow while breastfeeding your baby:

1) Eat plenty of fruit and vegetables

2) Take a whole food prenatal vitamin (I take “Super Nutrition” Simply One Prenatal)

3) Drink enough fluids so that you are never thirsty

4) Avoid caffeine and alcohol

You should build your own nutritional plan based on the tips above, however here is an idea of what I eat. You will see that I follow a mostly raw vegan diet.  If you are not currently raw and vegan, it is not really a good time to switch to this diet while you are breastfeeding. This is because your body may go through detox and you want to avoid releasing any of these toxins through your breast milk. It won’t hurt to add extra fruits and veggies to your current diet though!!  My average daily menu is below. 

My Mostly Raw Vegan Breastfeeding Meal Plan

Upon waking (in this order)

Tall Glass of Lemon Water (with stevia)

Fruit (usually some papaya)

Bowl of Raw Granola (Sprouted and Dehydrated Buckwheat Groats and Sunflower Seeds, almonds, walnuts, and whatever else I crushed up and threw in that batch)

About 2 hours later

Big green smoothie – frozen bananas, leafy greens (I mix this up but a combo of spinach, kale, celery, sprouts, or any leafy green), chia seed gel, stevia. Those are the standard, but sometimes I will add raw carob, dates, blueberries, or some spices)

About an hour later if I am hungry

Fruit (usually an apple or some mango) and/or some dehydrated buckwheat groats

Around Lunch Time

A Salad (I usually have some sort of chopped salad prepared; if not, a greens with carrots, celery, asparagus, tomatoes and nutritional yeast)

About 3 hours later

Another Green Smoothie or Sprouted Buckwheat with a little granola depending on my mood

Around dinner time

Something more substantial like a nori or flax wrap sandwich full of sprouts and veggies or a raw burger.

I have recently started to eat cooked grains like quinoa, brown rice, and kasha. I season them with Himalayan Sea Salt.

Dessert

I know you should eat your fruit before anything else, but I like to finish off my dinner with a sweet treat like frozen banana ice cream. If you look at one of my earlier blog posts you will see that I have a recipe for this with carob powder. Sometimes I will sprinkle granola over it with some raw agave nectar for a heavenly treat!

Snacks

Yes! I eat all day so sometimes I am snacking on Raw Brazil Nuts, Frozen Grapes, a dehydrated bar that I might have made, carrot and celery sticks dipped in guacamole.

A Raw Food Diet Could Kill Your Dog – Truth or a Myth?



To get your free guide:

A raw food diet could kill your dog! I hear this all the time! Truth or Myth?
There’s a lot of conflicting information about raw feeding when it comes to the benefits or the danger of feeding our pets a raw food diet.

Watch this video and hopefully, you make the right decision.

This is based on my 30-year study (15 years into it) with 5000 dogs and 2000 cats on a raw food diet. I’m also studying cancer prevention and natural cures for dog and cats.
More information here:

I have personally fed raw for over 17 years, and I currently have two Great Danes that are 10 and 5 years old. I have two Minature Dachshund’s that are 14 and 17 years old. I also have two cats that are 3 and 4 years old. They are all raw fed.

Yes, I’m biased towards raw feeding, but that is based on my experience with it and my many years of research into raw fed pets.

Make up your own mind, and if you have any questions, please feel free to contact me.

If you’re sitting on the fence and not sure how to get started, I wrote a book just for you:

Thomas Sandberg
Founder of Long Living Pets Research Projects

Founder and President of Long Living Pets Research Foundation

Park City, Utah

Q & A: Lissa Raw Food Romance Episode 4



Day 594 Raw Vegan/Fruitarian/Whatever

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The Raw Food Puzzle- Raw and Natural Nutrition for Dogs- a review – Examiner.com

Raw and Natural Nutrition for Dogs– The Definitive Guide to Homemade Meals- Revised Edition
Lew Olson, PHD- Copyright 2010, 2015, North Atlantic Books.

A guide to feeding dogs balanced and nutritious raw and home-cooked meals.

After several bags of stale kibble, a few bouts of pancreatitis, and more news of massive dog food recalls I decided to look at feeding my senior dogs in a different manner to help them a little more in their senior years and to hopefully cut down on some vet bills.

But switching to a raw and natural diet from years on easy to serve kibble and cans is not as easy as one thinks.

But this book by Lew Olson provides an excellent breakdown of not only how to feed your dogs, but also why and what happens to their bodies when you make the switch. Filled with easy to read charts that list essential nutrients and supplements, the book leads you through the process, but also has good stand alone chapters for easy reference.

The sample recipes are great for beginning the transition and makes allowances for travel and health situations. The sample recipes are great for beginning the transition no matter what age your dogs are. It discusses and gives tips for picky eaters and my dog is one of those. She did not enjoy raw food ( perhaps because she is 13) and it was tough to make the change, so using the instructions of the book I switched her to cooked meals and she much preferred those, whereas my other dog thrives on the straight raw diet.

At first, the switch can seem daunting- there is a lot to learn about minerals and vitamins that are essential to their diet, but the book walks you through adding them to their diet. The reader will notice that particular brands of supplements are mentioned, but Olson has been a salesperson of those brands long before the book, and alternatives are provided instead of insisting on using the ones listed.

The trick to feeding raw and cooked is following the steps provided, and trying out the recipes until you find ones that work for your dog. If you are still unsure of making the switch, the author provides a section that describes using kibble slowly to transition. I used commercial raw brands first with a poultry base because the measurements and nutritional balance were already included- then by using the book I was able to adjust meals and wean them off the commercial brands to the less expensive regular grocery and butcher buys.

Finally, there are sections of the book devoted to specific types of dogs as well as health issues. Everything from senior dogs, toy breeds, working dogs and diets for kidney and liver needs, cancer, and gastric issues. The book is designed to be read as a manual but also as a book with stand alone sections for reference. The new edition has updated resources and websites to connect with others who have questions.

I highly recommend having this book readily on hand in your kitchen as it is one of the strongest dog nutrition books that I have read.

Easy Quick Recipes For Weight Loss – Baby Corn Delight

A healthy diet is one that is high in nutrients and low in fat, sugar, salt and cholesterol.

Fruits and Vegetables have very little calories and hence eating more fruits and vegetables instead of meats will quickly reduce your weight. Moreover, some fruits and vegetables such as lettuce, zucchini are best eaten raw. Other Vegetables also require less cooking time to preserve its original taste and nutrients.

Preparing a quick simple meal of vegetables can be equally nutritious and delicious. Below is a good example of a simple, yet delicious meal that only takes 10 minutes or preparation time and 15 minutes of cooking time.

Baby Corn Delight

Servings : 6

Preparation Time : 10 Minutes

Cooking Time : 15 Minutes

Ingredients

  • Baby corn- 200 gm
  • Green chilly (finely chopped) – 1 no
  • Ginger (finely chopped) – 11/2 tsp
  • Garlic (finely chopped) – 11/2 tsp
  • Soya sauce -1tsp
  • Tomato-chilly sauce – 2 tsp
  • Corn flour -1tsp
  • Capsicum – chopped -2 tbsp
  • Oil – 1 tsp
  • Salt and pepper – to taste

Preparation

Mix together soy sauce, tomato-chilly sauce and corn flour with 2 tablespoons of water in a bowl and keep it aside. Heat the oil in non-stick pan and add the baby corn and sauté over a high flame for 5 minutes. Add the green chilly, ginger and garlic and sauté for another 3 minutes. Then add corn flour and sauce mixture. Mix well over a high flame till the sauce coats the baby corn. Toss in the capsicum, add salt and pepper and mix well. Serve hot. A great side dish to enjoy!

Note: The ingredients used above are not only low in calories but also have health beneficial values. Ginger is considered to have some cancer fighting properties and garlic may be slightly protective against heart disease. Adding ginger and garlic occasionally in our diet is quite useful for a healthy living. Tomatoes protect the heart and studies suggest that regular use of tomatoes can cause reductions in prostate and other cancers.

Why Refrigerators Were So Slow to Catch On in China – The Atlantic


“Have you thought about buying a refrigerator?” I asked my aunt one day over lunch.

I was living in a smallish rural town in Shandong province, China, called Jiaxiang, conducting fieldwork. “Aunt” in this case was actually the mother of a friend, and she regularly asked me over to their home for lunch. I’d noticed that their family, despite being able to afford it, did not own a refrigerator. In fact, most households in the area didn’t have refrigerators, and it had begun to strike me as a little odd. Granted, this was not a wealthy area, and living standards were well behind those in cities like Beijing or Shanghai. But even so, familiar appliances like televisions and washing machines were common enough. Refrigerators, somehow, apparently hadn’t caught on.

“I thought about it,” Aunt replied. “But then I looked at my sisters, and they don’t really use the refrigerators they bought. My oldest sister unplugged hers.”

Refrigerators are not an absolute necessity; most people in history have obviously gotten by without them. Still, the question isn’t really how so many people in Jiaxiang made do without them, but why. Consider this: According to census data, in the United States, the humble, utilitarian refrigerator is found in over 99 percent of households, making it the number-one appliance, more prevalent than cellphones, computers, washing machines, or even televisions. Some households in urban areas might manage without cars or washing machines, essentially outsourcing the functions of those things to public transportation or laundromats, but refrigerators seem to be so obviously convenient that people would be sure to buy them if they were available. Why would Aunt and so many others in Jiaxiang not bother to buy or use them, even if they had the means?

Over the following months as I watched how Aunt cooked and managed her kitchen, the answer became clear. The usefulness and necessity of the refrigerator depends on a number of factors that are not obviously related to the thing itself, from food packaging to the layout of communities to the length of school lunch breaks.

The first, and simplest thing is what I saw Aunt cook at home. Chinese cuisine is more varied than it is usually given credit for, and the food in Jiaxiang falls under the heading of Shandong regional cuisine, which is typically saltier and more savory than the Chinese fare that has been assimilated in the West. It includes dishes like stir-fried julienned potato with green pepper; tofu and bean sprouts in sauce; deep-fried fritters of grated daikon; thick soups of millet, often with large chunks of one type of gourd or another, boiled soft. Garlic, ginger, and leeks serve as the local equivalent of a mirepoix, and are used in most dishes, while the main starch is not rice, but mantou, or steamed bread buns.

All of this matters inasmuch as the primary purpose of refrigerators is food preservation, and most of the traditional foodstuffs used in Jiaxiang could generally keep for days or even weeks at room temperature. Produce like bok choy, carrots, and leeks might dry out a little, but will not spoil very quickly. The various sauces and oils used in local cooking keep at room temperature for months easily. Even eggs, contrary to what many Americans might believe, do not need refrigeration to stay fresh.

Still, even in the local cuisine, some Shangdong foods are still relatively perishable, and cooked foods especially so. It’s here that a number of other factors come into play in making refrigeration less relevant in Jiaxiang.

Take milk, for example. Traditionally, dairy products are not a part of the Chinese diet. But within the last several decades, many Chinese have begun to acquire a taste for milk and yogurt. When I did my fieldwork in Jiaxiang, milk and yogurt were available, but the large jugs of milk that are universal in American supermarkets were nowhere to be found, and for good reason. At that time, milk in Jiaxiang was only sold in soft plastic bags or small boxes of about 200 milliliters each, roughly the size of the palm of one’s hand. Such milk is UHT-treated—sterilized at higher temperatures than are used for regular pasteurization—and can be stored at room temperature for several months without spoiling, so long as it remains sealed. The small size of the packaging is purposeful, as once a bag is opened, it can be drunk in a single serving, obviating any need for cold storage. In this instance, technologies of food processing and packaging implicitly accommodated the general lack of refrigeration in the community.

Fresh meat and tofu were the only foods common to the local diet that could not be kept at room temperature for long periods. Which meant that any time my aunt wanted to cook a dish with meat, fish, or tofu, then those items had to be purchased the same day.

As is common outside North America, plenty of opportunities for daily shopping were available. Near Aunt’s house was a street lined with several dozen vendors: farmers selling produce and small shops that specialized in making and selling one particular sort of foodstuff or another. There were butchers who sold only chicken, or pork and lamb, or donkey (beef was virtually unavailable). In many cases, the animals were slaughtered on site and the meat sold the day of. My aunt and many other people in Jiaxiang therefore made almost daily trips to whichever market area was closest to them, often in the morning or on their way home at midday, picking up whatever meat and produce they might need.

The seasons played their part as well. Homes in Jiaxiang did not have indoor heating at that time (it was only introduced into the town the year after I left), which meant that in wintertime natural refrigeration became possible. Aunt would casually leave things like the raw pork filling used for making dumplings out on the kitchen counter all day, knowing it was cold enough to prevent any spoilage. Many people set vegetables out on metal railings that surrounded their kitchen windows. Summer required a slight change in habits, and greater care was taken to ensure that things were not left over at the end of the day, lest they go to waste.

Unless one had dinner out for a social occasion, the main meal of the day was lunch, with dinner consisting mostly of leftovers from midday. That meant the time when food had to be left out was kept to a minimum. But if lunch is to be the main meal of the day, someone has to be home in the middle of the day to make it.

Aunt worked as a nurse in the local hospital, and as traditionally is the case with state-owned institutions in China, there was an apartment complex specially built for the hospital workers right across the street, which saved her from having to make much of a commute. On most days—so long as she had not worked the night shift—she would go to work in the morning and come back a little before noon, when she would have enough time to prepare lunch. This schedule was more or less the norm in Jiaxiang. Adults had long breaks off work in the middle of the day. And high-school students, who might be in school till 8 or 9 p.m., were given enough time at midday to go home for lunch. The daily schedule of working adults and students thus accommodated schedules that allowed lunch to be cooked and eaten at home, and that, in turn, meant that most food eaten at home would be finished off the same day it was prepared.

But even in 2010, things were changing. Aunt now lives with her son in Shanghai, where he and his wife both work, and she spends her days looking after her young granddaughter. But in her son’s newly purchased apartment there is a refrigerator, and this one enjoys thorough use. In keeping with the more cosmopolitan tastes that Aunt’s son and daughter-in-law have acquired from their years in the city, their refrigerator is stocked with both mantou and jam, butter and hard-boiled quail eggs, yogurt, and Chinese chili sauce. The freezer contains prepackaged beef steaks bought from the local Metro supermarket (a German chain) as well as Aunt’s own homemade dumplings.

Aunt continues to do most of the cooking, but her son’s and daughter-in-law’s work schedules mean they are not often home for lunch, which now means that dinner is the main meal she cooks for, and any leftovers often have to be refrigerated if they are not to go to waste by the next day. There are a few small food and produce vendors nearby, but nothing like the market areas back in Jiaxiang. The supermarket is not too far from their house, but it is not so close as to make running out to buy groceries a five-minute errand.

Refrigerators are already the norm in most urban Chinese households, and they are increasingly common in places like Jiaxiang, too. But their adoption, complete as it might be in the end, hasn’t been so quick or automatic as other imports of Western middle-class life. A device like a refrigerator has to fit within a web of habits, conditions, and behaviors. But then again, maybe it fits best when it changes those habits, transforming them into new ones. Refrigerators allow their owners to buy groceries less often, to change up cooking habits and eating schedules and not worry about leftovers, to keep on-hand foods that are more perishable. These aren’t old habits, after all, but the peculiar habits of modern living. And those habits make refrigerators all but obligatory.


This article appears courtesy of Object Lessons.

The Raw Milk Cure

Raw milk (from cows, goats, yaks, horses, sheep) has historically been considered a superfood. It has been used both in the daily diet (often fermented) and by special groups with extra nutritional needs, like the elderly, pregnant or nursing women, warriors, and sick people. An ancient Babylon text tells how raw milk was used to drive out the demons of sickness, “Bring milk and laban [curdled milk] that man become as pure as laban; like that milk may he become pure.”(1)

A portion of raw milk was drunk fresh and warm from the cow (or other animal), but a lot of it was fermented, or cultured, into a variety of delicious products – yoghurt, kefir, cheeses, lacto-fermented beverages, etc. – due to both the lack of refrigeration and primitive people’s knowledge of the health benefits of “probiotics”.

As early as the 1800’s, we have documented texts of medical doctors using a diet composed exclusively of raw milk to heal an incredible variety of diseases – ranging from asthma and diabetes to colitis, obesity and tuberculosis. How does raw milk work to heal such a variety of very different disorders?

Many of my readers who have gone on The IBD Remission Diet (an elemental diet used to induce disease remission) also found that a variety of other illnesses cleared up at the same time. This is one of the reasons I refer to the time on the Diet as a “healing spa”. If the digestive system is the foundation of health in the body, and natural healing heals the entire body holistically, then of course you are going to see positive results in all aspects of your health. All of your organs and systems will heal and balance, over time, given the necessary tools. An elemental diet – and raw milk is truly the first, original elemental diet, provides the body with the tools to heal holistically.

In his book, The Untold Story of Milk, naturopathic physician Ron Schmid writes:


“According to late 19th century proponents, the ‘secret’ of the milk cure lies in the fact good raw milk is a food the body easily turns into good blood. In illness there is one or both of two conditions in the blood: insufficient quantity, or abnormal quality. The milk diet corrects both and, acting through the blood and the circulation, heals the cells and thus the tissues and organs. The muscles on a milk diet harden, almost like an athlete’s, because they are pumped full of blood, as are the organs.”(2)

However, there are some rules that need to be followed. As with The IBD Remission Diet, there are some crucial guidelines that need to be implemented to have success with the raw milk cure. Some of the doctors who used the raw milk cure with patients in the 1800’s through to the 1930’s used raw milk in conjunction with mild, easily digestible foods like fruit. But the vast majority swore by the need to consume only fresh, raw milk, and vast quantities of it.

One of the most prolific of these doctors, Charles Sanford Porter MD, published a book called, Milk Diet as a Remedy for Chronic Disease in 1905. In the book he relates how at least 18,000 patients had been on the raw milk diet under his care in the last 37 years. This was not some fad diet, or quick-flash trend. This was a solid, scientifically proven method for healing mild to severe disorders. In 1929, one of the founders of the Mayo Foundation (forerunner to the Mayo Clinic), J.E. Crew MD reported that he had been successfully using the raw milk treatment for the last 15 years. He said, “The results obtained in various types of disease have been so uniformly excellent that one’s conception of disease and its alleviation is necessarily changed. When sick people are limited to a diet containing an excess of vitamins and all the elements necessary to growth and maintenance, they recover rapidly without the use of drugs and without bringing to bear all the complicated weapons of modern medicine.”(3)

The great thing is that many medical doctors in the U.S., Russia and Germany published their work and results using raw milk diets from the early 1800’s to early 1900’s, so we have good guidelines for implementation. Personally, from my experience with elemental diets and the rationale behind them, I agree with the majority of doctors who found that if you mixed other foods with the raw milk diet, it was not nearly as successful. The only other food I think you could mix with raw milk and perhaps see an added benefit from is clear homemade bone broths – boiled from organic meat and bones. I say this both because I have an intuitive sense that this would be okay (and perhaps add to the healing power of the regime), and because homemade bone broths have been very beneficial for people on The IBD Remission Diet.

Rules For The Raw Milk Cure

After perusing the writings of various doctors who worked extensively with raw milk treatments, here are the crucial implementation guidelines if you’d like to give the raw milk diet a try:

  • Use raw, untreated milk from pasture-fed cows only – milk has the highest curative value in spring and early summer when cows are eating new, high vitamin grass. Do not use milk from grain-fed or barn-bound cows.
  • Higher fat milk (from Jersey cows) is ideal. Be sure to use full-fat milk only (not 2% or skim).
  • The average adult must consume at least 3 – 4 quarts of raw milk per day. You can consume up to 10 quarts per day, if you wish (note: 4 cups = 1 quart).
  • Minimum duration of raw milk diet is 4 weeks to see good results. Follow with gradual food introduction of easily digested foods.
  • You must have complete rest during the diet – do not work, take care of family, go to school, etc. This is exactly what I advise people on The IBD Remission Diet, because healing takes a lot of energy.
  • Do not consume any other foods or beverages whilst on the diet, except filtered or spring water.

The importance of strictly adhering to these guidelines is summed up in the words of Dr. Charles Sanford Porter, MD:


“It is wrong, if not positively dangerous, to attempt the exclusive milk diet on any amount of milk less than that required to noticeably stimulate the circulation and promote body growth. There is no halfway method of taking the milk diet for people who have much the matter with them. Enough milk must be taken to create new circulation, new cells, and new tissue growth, and cause prompt elimination of the waste and dead matter that may be poisoning the system. With milk alone, digestion and assimilation may go on throughout practically the whole length of the alimentary canal. The addition of even a cracker to the milk seems to cause the stomach to hold all its contents for hours without discharging much into the intestine.”(4)

How Long Do I Stay On The Diet?

Now you may be wondering how long you can safely stay on a raw milk diet. Amazingly, there is no limit. Raw cow’s milk from pasture-fed cows is a complete, perfect food all by itself. In his book, The Untold Story of Milk, Ron Schmid ND, relates numerous stories of people who lived in perfect health for up to 50 years on raw milk alone. Here’s just one of many examples; this is a letter from a man in Burlington, Iowa in 1913:


“I have lived on a strictly milk diet for the past forty-two years, not as a matter of choice, but from the fact that I am unable to take solid food of any kind, even a crumb of bread. At the age of two I took a dose of concentrated lye, which caused a stricture of the food pipe and since then have lived on a milk diet. I believe I have gotten along better than the man who eats. I am five feet, six inches tall, weigh one hundred and forty pounds, and am married and have four strong, healthy children. I take one quart at each mealtime and none between meals. My health is good, in fact I have never been ill in forty-two years.”(5)

Dr. Schmid goes on to give many different examples of people who have had excellent health living on nothing but raw cow’s milk for 3 – 50 years. This is very liberating information! Imagine if elderly people in nursing homes were given raw milk instead of Boost, Ensure and processed foods? Imagine if people with obstructions and strictures were given raw milk, rather than surgery, or having their colon removed?

How To Introduce Raw Milk

People with inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS) are often very hesitant to try raw milk due to bad experiences with pasteurized milk and sensitivity to milk proteins (keep in mind these proteins have been denatured by the pasteurization process). So what’s the best way to start and test whether you can take advantage of this amazing superfood? Here are the guidelines I’ve used with myself and my children (who were not allowed to drink pasteurized milk) to introduce raw milk and test for tolerance:

  • Make sure you only use untreated, full-fat, raw milk from pasture-fed cows
  • If you have been highly sensitive to milk in the past, then start by making yoghurt from the raw milk. Raw milk yoghurt is the most highly tolerated of all raw milk products. Eat a small amount of yoghurt each day and gradually build up (see Jini’s Raw Milk Yoghurt Recipe below).
  • If you like the yoghurt and tolerate it well, then you can make an Indian yoghurt drink called a lassi: Add a pinch of cardamom powder, nutmeg powder and your desired sweetener (stevia, maple syrup, honey) and stir to mix. Add some warm filtered water if the texture is too thick.
  • If you want to drink the raw milk straight, it’s best if you drink it in isolation from other foods. For example, have it first thing in the morning and don’t eat or drink anything else with it – consume it as you would an elemental shake (all by itself, on an empty stomach).
  • Warm the milk slightly to room temperature or lukewarm before drinking (but don’t make it hot/boiling or you will kill the good bacteria and enzymes that facilitate digestion). Cold milk can be a shock to the system and harder to digest.

Before we found a source of raw milk, my kids would occasionally have a glass of pasteurized milk at a friend’s house. And within half an hour they would have a bowel movement. Now keep in mind that my kids are perfectly healthy, with one formed bowel movement per day. If pasteurized milk affects them so negatively, imagine what it does to an already compromised digestive system? Raw milk is completely different. My kids drink as much raw milk per day as they wish and they still have only one formed bowel movement per day. I drink raw milk straight, eat raw milk cheeses, raw milk yoghurt, and make a shake from raw eggs and raw milk, and I’ve never felt better! If you’d like to source a raw milk supplier in your area go to: www.realmilk.com There are also lots of useful articles on the site if you’re worried about safety issues, legalities, etc.

References:

1. Barton, George A. Encyclopedia of Religion and Ethics, pg 635.

2. Schmid, Ron The Untold Story of Milk, pg. 76

3. Crewe, J. E. Raw Milk Cures Many Diseases, article, 1929

4. Porter, S. Charles Milk Diet as a Remedy for Chronic Disease, 1905-1923

5. Schmid, Ron The Untold Story of Milk, pg. 75

JINI’S RAW MILK YOGHURT RECIPE

Traditional yoghurt recipes call for the milk to be heated to 180 degrees Fahrenheit, however, this destroys the beneficial enzymes present in raw milk. Therefore, I prefer to not heat the milk beyond 110 degrees Fahrenheit (43°C). However, this usually results in a runny yoghurt (not firm). If you’re going to use your yoghurt in shakes, smoothies or lassis, this is fine. However, if you prefer to eat firm yoghurt, you will need to add gelatin to help firm it up. So the recipe here includes gelatin, but if you’re okay with runny yoghurt, then follow the recipe as is, minus the gelatin.

  • 4 cups raw whole milk
  • 2 teaspoons of Natren Yogurt Starter
  • 1 glass quart jar with lid, sterilized
  • 1 teaspoon powdered gelatin

1. Pour 4 cups of milk into a saucepan and sprinkle gelatin over surface of milk. Let sit for 5 minutes while gelatin dissolves.

2. Over low heat, stirring constantly, slowly bring the milk to 110°F (43°C), or until you can keep your finger in the milk while you count to 10.

3. Put the yogurt starter into the wide-mouth quart-size sterilized glass jar. Pour in about 1/2 cup milk and stir to mix really well with the starter.

4. Fill the jar with the rest of the milk, stir lightly, and screw on the lid.

5. Wrap the jar in a towel and let sit in a warm place*, for eight hours.

6. Unwrap and place in the refrigerator. Allow yoghurt to set in fridge (about four hours). If you want an even firmer yoghurt, next time add 1.5 or 2 teaspoons of gelatin.

*If you don’t have a warm place, then put it inside your oven with the oven light on. Do not turn on the oven, just turn on the oven light and close the oven door. If you have a yoghurt-maker, use the recipe here and then follow instructions for your yoghurt-maker for incubation – but still best to incubate for 8 hours.

Note: Do not mix fruit or sweeteners directly into your main batch of yoghurt, as this will interfere negatively with probiotic activity and potency during storage. However, it is perfectly fine to scoop out a portion of yoghurt and mix in some fruit, jam, maple syrup or honey immediately prior to eating – just don’t mix these in with your main batch that remains in the fridge.

My Top 10 Benefits of the Raw Vegan Diet



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I have seen so many health benefits since starting on a raw vegan diet back in early 2012. In this video I go over the top ten things I have seen improve in my life as a result.

Once we take responsibility for our own health, doors begin to open in our life that can head to amazing places and experiences.