Raw Foods

SUPERFOOD JUICES is coming … get your copy!


I am absolutely over the moon excited to share that my third book, SUPERFOOD JUICES, is hitting the shelves April 15! Even after a year of working on this project, I have to say, I gasped a little when I held it in its published form in my hands for the first time – call it mama’s pride if you will, but this beautiful book is so packed with healthy goodness and love it really shines … and I can’t wait to get it in wellness-minded households everywhere.

A little about the book: though it’s not a sequel to SUPERFOOD SMOOTHIES per se, it is a partner book for sure. Like making smoothies, creating homemade fresh juices is something that can benefit absolutely everyone. Making those juices with superfoods, which are foods that are highly dense in micronutrients, takes that liquid nutrition (and flavor) one giant step further. This book shows you not just how to juice successfully, but how to make the most out of every sip.

Check back soon for tour dates and schedule! And in the meantime, you can get a copy on Amazon, at Barnes and Noble, Williams Sonoma and more. Thank you for all of your support, and here’s to next-level juices!

SUPERFOOD JUICE FAQ’S

Why did you write this book?
Because I LOVE fresh juices. I’ve loved them actually since I was a teenager, when I got a juicer at the ripe old age of 15 (it was mostly just carrot-apple juice back then). I can honestly say that nothing makes me feel better than fresh pressed juice, but only if it’s done right. Especially with juices becoming more popular, there are a lot of juices on the market that don’t make the most of their health-giving opportunity. Why just juice an apple and a carrot (such as in my case, many years ago), when you can add heaps of additional vitamins and minerals, antioxidants, anti-inflammatory nutrients, and energy-giving phytochemicals at the same time, thanks to superfoods! I felt like we should be making the most out of each and every time we juice – the results are so profoundly rewarding.

So what are superfoods?
I define superfoods as the most nutrient-dense (aka benefits per calorie), benefit-rich foods in the world. This includes many locally available fresh foods like kale, strawberries, and turmeric … and also includes superfoods that are cherished on a more global level, like chia seeds and sea buckthorn berries. Every superfood has its benefits, each is unique. These are not “weird” ingredients just for the sake of being “different” – each is there for a purpose, which is explained in the pantry section of the book.

Do I need a juicer for this book?
Tecnically you do not – I do outline how to make juices via a blender in the book. However, if you plan on making juicing a part of your everyday lifestyle, I highly recommend getting one … it is a WONDERFUL investment in your health!

Do you have a brand of juicer you use or recommend?
For all the recipes in the book, I used a Breville Juice Fountain Pro, which is my personal machine of choice. I have had many juicers before, and I like this one the best because it is easy to clean and makes juices very quickly. Though I always loved juices, I went from hating the practice of juicing (The time! The clean-up! UGH.) to totally loving it…thanks to the efficiency of this juicer.

Do I have to get all the “fancy” superfoods to make the recipes in this book?
In a word, no. First of all, you’ll likely note that the same group of superfoods are used over and over again … so you won’t buy an ingredient “just for one recipe.” The specialty superfoods also last for a very long time, thanks to their highly condensed nutrition and small serving size. Plus, if you have either of my other books, Superfood Kitchen or Superfood Smoothies, you’ll find many other types of recipes that use the same superfood ingredient. This way, you can start with getting a couple that sound the most interesting, and still have plenty of recipes to choose from. Then you can try a new superfood every few weeks, as a food/health adventure, and build your pantry over time!

Whoa, whoa, whoa. Don’t you work for a superfood company? Are you just trying to push products?
I actually work with many companies as a recipe developer, and yes, many of them are superfood companies. I’ve also been the executive chef at Navitas Naturals for the last 6 years, which is a big part of the reason why I know how these superfoods work in the kitchen so well in the first place — this is how I accrued the experience and knowlege to write books on the subject! But, JUST for the record, I am not, nor have I ever been, paid to write my cookbooks by any food company – the books are written entirely by me as a result of personal passion of superfoods, as I stand by and believe in the subject matter a thousand percent. I present ideas, I don’t push products (and superfoods are just whole foods, not patented products anyways). It’s that simple. I believe we all should be educated about these foods, which are at minimum helpful, energizing, and fun … and have the potential to be as great as absolutely life-changing (as they were for me). Knowledge is DEFINTIELY power when it comes to the subject of health, and creating recipes with these popular AND lesser-known superfoods is my way of putting that power into the hands of others.

Where do I get some of the lesser-known superfood ingredients?
It’s true there are a small collection of specialty superfoods that cannot be found in the average supermarket (YET!!!). If you live near a natural food store or health store like Whole Foods, try there first. If not, ordering online is SO easy (and as I said, these foods last for months). Page 203 of Superfood Juices offers the list of my personal sources that I know and trust. Or, a simple google search will bring you up plenty of results, including discount retailers like Amazon. It’s surprisingly easy, regardless of where you live!

Cheers to YOUR next-level health! Preview Superfood Juices here.

Halloween Treats! Superfood Monster Heads


I had the pleasure of joining the founder of Beaming, Lisa Odenweller, and Brad Wills on Fox 5 San Diego last week to talk about ways to “Trick Out Your Halloween Treats” … via, you guessed it, SUPERFOODS! Watch the full clip HERE as we talk about what makes superfoods so incredible, then grab the recipe we made on air below to make your own healthy (and super fun) treats!

SUPERFOOD “MONSTER” HEADS

A great project for kids to put together and enjoy superfoods! Makes about 1½ dozen “monster heads.” Adapted from “No Bake Brownies” from Superfood Kitchen © 2012 by Julie Morris, Sterling Publishing Co.

INGREDIENTS

1 cup raw walnuts

1 cup Medjool dates, pits removed

½ cup cacao powder

2 tablespoons Beaming Protein Powder (or your favorite protein powder)

pinch sea salt

¼ cup chocolate shavings or mini chocolate chips

[Toppings (each in small bowls]

  • ½ cup unsweetened coconut flakes
  • spirulina powder to preference (about ½ -1 teaspoon)
  • a few spoonful’s Goji berries
  • a few spoonful’s hemp seeds
  • a few spoonful’s sunflower seeds
  • a few spoonfuls cacao nibs
  • 1 tbsp melted coconut oil

DIRECTIONS

In a food processor, briefly grind the walnuts into a coarse flour. Add the dates and process until chunky. Add the cacao powder, protein powder and sea salt and process once more until a crumbly dough has formed. Test the constancy – dough should be stick together easily and slightly malleable, if not, blend in water – 1 teaspoon at a time. Transfer to a medium bowl.

Lay the wax paper on a flat surface.  Mix coconut flakes and a little spirulina in a bowl to create light green flakes, and spill out the mixture onto wax paper. A tablespoon at a time, pack the cacao dough into a tight ball by hand, and roll around in green coconut, using a dab of coconut oil if needed to adhere more coconut. Use toothpick to help shape a mouth (etc) and other toppings to make eyes, nose, teeth, etc with different toppings. Stick with a toothpick and transfer to a serving plate.

5 amazing superfood candy recipes

One thing I particularly appreciate about this season is getting asked quite a bit about a subject that’s rather dear to my heart: chocolate. And, jumping on the excuse, I always end up making a few new chocolate candy recipes, clearly inspired by all the delectable discussion. Tis the season of cacao powder.

This year, I wanted to take the chocolate parade to a new level. There were just too many goodies to choose from to share just one recipe, so not only did I decide to create an EPIC chocolate recipe collection, but I asked some of my favorite superfood-savvy chefs to share their most popular recipes too. Between the subject matter, and the recipes themselves, this is the may be one of the most exciting collections ever known to mankind. I kind of really do mean that.

1. Raw Raspberry Cream-Filled Chocolate Candies

Recipe and image by Amber Shea Crawley

Author of Practically Raw as well as the highly anticipated Practically Raw Desserts, Chef Amber Shea definitely knows a thing or two about making incredible raw desserts! But really, this particular recipe just takes my breath away. The gorgeous raw cacao exterior, followed by the va-va-VOOM of the soft raspberry filling is just over the top wondeful. RECIPE

2. Bliss Balls

Recipe and image by Marni Wasserman

It’s no wonder Marni Wasserman’s highly acclaimed classes and upcoming cooking school consistently generate such a buzz: the recipes she offers continue to be the inspiring combination of healthy, simple, and SMART. These impeccable donut-hole-esque treats are a perfect example of how quickly an incredible dessert can come together when made with just the right natural ingredients. RECIPE

3. Chocolate Haystacks

Recipe and image from Raw & Simple, by Judita Wignall

Yearning for the secret to chef Judita Wignall’s gorgeous glow? It’s all in the food! Between her successful book Going Raw, and her popular new work Raw & Simple, Judita stylishly shares mouthwatering recipes that make the healthy benefits of the raw food lifestyle a motivatingly delicious adventure. Case in point: these chocolate haystacks (WOW!!!), which Judita describes as “super–simple to make and will brighten anyone’s day. I use longer coconut threads to give it that haystack look, but you can use the finely shredded coconut with the same great results. Jazz it up with some chopped nuts or hemp seeds for a little nutrition boost.”

Makes 12 servings
Prep time: 15 minutes

INGREDIENTS:
2/3 cup (66 g) cacao powder
½ cup (118 ml) maple syrup
1⁄₄ cup (59 ml) coconut oil, warmed to liquid
½ vanilla bean, scraped, or small pinch of vanilla powder
1⁄₄ teaspoon sea salt (optional)
2 cups (160 g) shredded coconut

DIRECTIONS:
Blend cacao powder, maple syrup, coconut oil, vanilla, and salt in a blender or food processor until smooth.

In a bowl, hand mix the shredded coconut with chocolate mixture.

Line a plate with parchment paper. Use a spoon or melon scoop to form twelve to fourteen individual haystacks on the parchment paper. Freeze for thirty minutes or until firm.

The haystacks can be stored in the refrigerator or freezer for one month.

 

4. Vanilla Cacao Bliss Bites

Recipe and image by Meghan Telpner

Cooking class extrodinairre, spunky Nutritionista, and author of the upcoming UnDiet cookbook, Meghan Telpner has an undeniable knack for motivating people to eat “the good stuff” through her accessible, flavorful, easy recipes (and super fun attitude!). With these luscious vanilla-cacao treats on the queue, I can’t wait to get on the “UnDiet” bandwagon! RECIPE

 

5. Salted Caramel Bonbons

Recipe and image by Julie Morris

And, of course, I couldn’t help but include one of my own recipes in the mix. While I still am a die-hard fan of the “perfect-anytime” simple raw chocolate recipe included in Superfood Kitchen, this “whole-new-level” recipe was inspired by a friend who gave me the request to create something “chocolately, with caramel, and salty-crunchy.” Ahem, um, how can I say no to that? With in a moment, I knew homemade bonbons were in the near future, and the resulting recipe is just ridiculously wonderful: deep, dark, raw chocolate that wraps a soft, nougat-like caramel center … with just a touch of salty crunch. I know, I know, I know...

Makes 2½ dozen bonbons

INGREDIENTS

For the caramel:

6 tablespoons coconut butter*
¼ cup agave nectar, or liquid sweetener of choice
½ teaspoon maca powder
1 teaspoon lucucma powder (optional)
¼ teaspoon sea salt

For the chocolate:

2/3 cup cacao butter, solid form – cut into shavings
2/3 cup cacao powder
1/8 teaspoon instant coffee granules (optional)
pinch sea salt
3 tablespoons agave nectar, or liquid sweetener of choice

For the base:

¼ cup pretzel sticks**
2 tablepsoons raw pecans

DIRECTIONS
You will need 2 bonbon trays for this recipe.

Make the caramel first: In a small saucepan, melt the coconut butter over low heat until softened. Add the liquid sweetener, maca, lucuma, and sea salt, and stir well to combine. Remove from the heat. Transfer the contents to a small pastry bag, and let cool to room temperature.

Meanwhile, make the chocolate. Use a double boiler method to gently melt the cacao butter into a liquid. Transfer to a bowl, and add the cacao powder, coffee granules, and sea salt, and whisk to combine. Pour in the liquid sweetener and stir well. Spoon chocolate into the bonbon trays, filling each cavity to the top. Over a bowl, flip the trays over and tap out the excess chocolate, leaving just a thin layer in the bonbon trays. Transfer to a freezer, and let the chocolate shells harden – about 15 minutes.

While the chocolate is setting, place the pretzels and pecans in a small zip-lock bag and seal, removing any excess air. Use the back of a heavy jar, or a wooden spoon to crush the contents into fine bits, leaving a little bit of texture.

To assemble, remove the chocolate shells from the freezer. Pipe a small dab of the caramel into each one – about ¼ teaspoon. Use the pretzel mixture to fill the shell ¾ full, pressing down gently to pack into place. Carefully top with chocolate, filling to just below the baseline. Return the bonbons to the freezer to let fully set – about 20 minutes.
For best results, keep bonbons refrigerated or in a cool place to prevent the raw chocolate from melting.

*Use a coconut butter like this one – do not substitute with coconut oil.

** Look for whole wheat or gluten-free varieties.

Back to basics… smoothie-style


I think summer was designed with a glitch in its programming – the only reasonable explanation I can come up with for why time DEFINITELY goes by at a super-sonic rate during the warmer months. Not cool, mother nature; not cool.

Personally, I’ve been working my slightly sunburnt tail off these past few months on a couple of projects… one of which, I’m tremendously happy to now be able to share with you. Navitas Naturals has put together a brand new Smoothment – a “Back to Basics” week-long initiative of superfood smoothies. I have 7 totally new recipes I’ve made especially for this event, which starts tomorrow, and you can get all of them by signing up here. Plus, we’ve put together quick little daily videos on how to make each one, there’s bonus recipe tips, and just by signing up you get 30% off all superfood ingredients. Yes!

I hope you’ll join me in this week-long smoothie celebration, and invite your friends! Check out all the goodness the Smoothement has to offer here. Lots o’ love and see you there!

Amazing, Amazing, Amazing: Maple-Maca Ice Cream (with Chocolate Chips!)


Behold the bowl of fabulous.

Once upon a time, I had a full-blown ice cream addiction, and it wasn’t a pretty sight. It was ritualistic summer days of pint-sized fun, the inevitable “just a little something sweet after dinner,” and a laughable accruement of cookie-dough bites and peanut butter cup morsels stealthily plucked and devoured from the larger “family” bin. Tighter jeans? Evening headaches? These *minor* inconveniences were no match for the lure of a moment spent with a cold, creamy, melty spoonful of ice cream bliss. My one and only excuse: teenager.

When I came around to understanding food a bit better, the ingredients of ice cream appalled me. Even the brands made with “all natural ingredients” were still made of all natural junk. Really really condensed all natural junk. As in, there’s nothing good going on in there. Gross and ew. Eventually, I turned my back on conventional ice cream forever; ice cream and I were over.

Little did I know just how re-inspired I would become when working with raw food desserts…

Though I don’t specify myself as a “raw food” chef per se, I do love many of the techniques and elements of the raw philosophy, and often incorporate them into the recipes I make. Specifically, I cherish the idea that we can lean on whole, plant-based, clean foods (and superfoods!) to create 99% of the flavors, textures and colors of almost any dish we crave … yes, even ice cream. Cream and sugar? Who needs them when you have cashews or almonds, and dates or maple syrup? Talk about an upgraded treat!

When I was contributing recipes for Brendan Brazier’s latest literary masterpiece, Whole Foods to Thrive, I had a lot of fun creating some, dare-I-say, ice cream recipes with benefits. There’s a lovely mint one made with real mint leaves, there’s an action-packed protein ice cream, and then there’s my favorite ice cream recipe of all: Maple-Maca Ice Cream (with chocolate chips!). I’ve shared my love for using the maca in recipes here before, and I don’t see that trend stopping any time soon. Maybe it’s this bona fide superfoods’ profound benefits (the mineral-rich maca root has adaptogenic qualities, which may support the regulation of stress and repair, balance hormones, boost sex drive, and enhance strength and energy… all without being a stimulant). Or, maybe it’s the fact that the potent, earthy, butterscotch-esque flavor is completely enchanting when combined with friendly flavors. All I know is that it’s a good thing maca ice cream didn’t come in store-bought pints when I was a teenager, else I may have never moved out of the frozen food aisle.

At last, your ice cream with benefits is served…

Maple-Maca Ice Cream with Chocolate Chips

Though this ice cream is perfect for warm weather, maca has a slight warming quality, making it a good pick for cooler days as well. You do not need a ice cream maker for this recipe, however, if you do not have access to a high powered blender (like a Vitamix, Blendtec, or even a Magic Bullet), soak the cashews and water together for 30 minutes before blending for smoother results.

Makes about 1 pint (4 servings).

INGREDIENTS
1 cup raw cashews
1 cup water
½ banana
¼ cup maple syrup
2 Tbsp gelatinized (or raw) maca powder
pinch sea salt
1 tsp vanilla extract
1/3 cup chopped dark chocolate

DIRECTIONS
Blend all ingredients – except the chopped dark chocolate – in a blender until completely smooth. Transfer to a bowl or Tupperware container and freeze for 30 minutes. Mix in dark chocolate chunks into the cold ice cream, then continue freezing, covered, until frozen through – about 6-8 hours. Let defrost for 5 minutes before serving to soften.

Note: If you have an ice cream maker, feel free to put it to use for a fluffier texture.

© 2012 JulieMorris.net

Cherishing chocolate: 6 incredible benefits of cacao


With it being Valentine’s Day and all, it’s safe to say there’s a lot of chocolate in the air. But don’t let all that indulgent deliciousness fool you: chocolate is, in fact, a superfood.

Of course,  not all chocolate is created equal. Many commercial brands strip chocolate of its benefits by overcooking it, adding dairy fats, excess sugar, and preservatives. But real, “raw” chocolate, known as cacao, has incredible benefits in small amounts. Sure it’ll please your taste buds, but check out some of the other ways cacao is good for your whole body:

Cardiovascular Protection: Numerous studies have shown that the antioxidants in chocolate — called flavonols — help lower blood pressure and relax blood vessels.

Relaxation: Magnesium is a mineral that helps relax muscles, and cacao is one of the highest sources of magnesium of all natural foods. Third party testing has shown some cacao powders to contain as much as 475 mg per 100 grams (the recommended daily intake for men is 400 mg and women 310mg).

Natural Sunscreen: The same favonols that enhance heart health also enhance skin health, by helping circulate blood to the surface of the body. Incredibly, researchers have found cacao may help protect against UV rays.

Mineral Rich: Cacao is high in many trace minerals, and is especially high in blood-building iron, and bone-strengthening calcium.

Mood Boost: Chocolate helps naturally increase seratonin production – the “good mood” chemical in the brain. It also contains other phytochemicals that have mood-elvating effects, like phenethylamine, which enhances the release of pleasurable endorphins.

Anti-Aging: Cacao offers cell protection like no other with its soaring levels of polyphenol antioxidants. Cacao powder has the most concentrated form of these antioxidants, which have tested up to a jaw-dropping 95,000 ORAC/100 grams. Compare that to antioxidant-rich blueberries, which average around 7,500 ORAC, and it’s easy to see why cacao is so impressive!

Remember, the higher the cacao content of your chocolate treats, the better. Get creative by making your own delectable concoctions, like my Mini Chocolate Cupcakes, or purchase high-quality ready-made chocolate with extra mindful ingredients.

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