Be Conscientious: Honoring Your Own Body's Wisdom and Eating What Feels Right"
Class by Genét Friess!
genetfriess@gmail.com, 503-887-4030!
Please feel free to email or call me with questions. I love to talk about food!! !

PDF of Presentation Slides!
https://www.dropbox.com/sh/kk7j5plrhtzyrl3/ZZxz2a0edm

Chocolate Cashew Dreamcake!
Adapted from recipes by The Urban Poser and In Vegetables We Trust !
(see recipe links for original recipes)! !
Crust:
1/2 cup raw almonds (pecan or walnuts will also work)
1/2 cup soft Medjool dates
¼ tsp. sea salt
Filling:
1 1/2 cups raw cashew pieces, soaked at least 5 hours
1/3 cup coconut oil, melted
1/3 cup raw honey, liquid
3 T. lemon juice
1/8 t. sea salt
1 t. vanilla
3 T. raw cacao
2 T. water
Directions:
1. Place nuts and dates in a food processor with sea salt and pulse to chop until they are to your desired fineness (process a finer crust longer than a chunky one). Test the crust by spooning out a small amount of mixture and rolling it in your hands. If the ingredients hold together, your crust is perfect. Scoop out crust mixture in a 7” spring-form pan (if you don’t have a spring-form pan, use a pie plate lined with saran wrap), and press firmly, making sure that the edges are well packed and that the base is relatively even throughout. Rinse food processor well.
2. Warm coconut oil and honey in a small saucepan on low heat until liquid. Whisk to combine.
3. In the most powerful food processor / blender you own (you decide which one has the most torque)
place all filling ingredients and blend on high until very smooth (this make take a couple minutes so be patient). If you have a Vita-Mix, absolutely use it.
4. Pour mixture over the crust. Place in freezer until solid.
5. To serve, remove from freezer 30 minutes prior to eating. Run a smooth, sharp knife under hot water and cut into slices. Serve on its own, or with fresh fruit. Store leftovers in the freezer.

Chocolate Elixir
Adapted from recipe by Replenish PDX. I make a large container of the dry ingredients so it is ready to make at any time. I drink this every day throughout the winter
1 T. cacao powder!
1/2 T. maca powder (optional)
1/4 tsp. cinnamon
pinch cayenne pepper (optional)
hot water
liquid stevia or other natural sweetener to taste (try plain, vanilla creme, or caramel toffee flavors) coconut milk or nut milk to taste

Place cacao, maca, cinnamon & cayenne in tea cup. Add hot water and stir until dissolved. Add sweetener and coconut milk to taste. If desired, whisk until frothy.! !
Variation: Add 1 t. Dandy Blend (Found in natural food stores, Dandy Blend is dandelion root “instant beverage” that has a mocha flavor, even though it has absolutely no relation to coffee. It is a detoxifying herb that is super yummy with chocolate.)

Tempeh Tacos
1 lb. organic tempeh
2 T. olive oil
3 T. wheat-free tamari (soy sauce)
1/4 cup lime juice
1 T. chili powder
1 onion, chopped
1/4 cup cilantro
12 romaine lettuce leaves
Optional Fillings:
Sprouts, salsa, avocado
Crumble or cut tempeh into small piece and place in a mixing bowl. Combine 1 tablespoon olive oil, tamari, lime juice, and chili powder over the tempeh. Let stand for 10-30 minutes. Heat the other tablespoon of oil in a large skillet. Add onion and saute until soft. Add marinated tempeh and sauté until golden brown. Add chopped cilantro just prior to serving. Fill Romaine leaves with tempeh and optional ingredients.
Variation: Use tempeh and other ingredients to create a taco salad. Or add cooked quinoa and build a “bowl” with quinoa, lettuce, tempeh and other ingredients.

Cheater Cashew or Coconut Milk Yogurt
(also called Cultured Cashew Cream)
Adapted from a recipe by Replenish PDX and The Urban Poser
Mix with fruit and natural sweetener. Use as base for cashew brie, cashew cream cheese, or herbed cheese spread.
2 cup cashews, soaked for several hours
1/2 cup water
1-3 probiotic capsules, or at least 10-18 billion organisms (I used one 18 billion capsules)
Alternatively you can use a can of full fat coconut milk in place of the cashews and water. Skip blender.
1. Blend in blender until smooth. Add enough water to keep the blender moving, if needed. Be patient
so it gets really smooth. It may take a few minutes.
2. Pour into a pint size mason jar. (Make sure the mixture isn’t hot from the blender.) Stir in 1-3
probiotic capsules of your choice. Read the label so you use 10-18 billion organisms.
3. Cover with lid and leave on the counter for 2-3 days, undisturbed.
4. Store in the refrigerator.

Cashew Cheese Spread
Adapted from a recipe for Whipped Brie by Merilee Wong in the Seattle Times 2002 and Aged Cashew Brie on Gimme de Negatives.! !
2 cup cultured cashew cream
1 teaspoon black pepper
1 teaspoon salt
1-2 teaspoon finely grated lemon zest
2 teaspoons nutritional yeast
Combine well. Store in the fridge. Spread on crackers. Use as vegetable dip. Add water & herbs for creamy salad dressing.

Hemp Seed Ranch Dressing
From Replenish PDX. 
1/2 cup olive oil
1/4 cup lemon juice
2 T. wheat-free tamari (soy sauce)
1/2 cup water
1/4 cup shredded coconut
1 T. nutritional yeast
1 cup hemp seeds
1 clove garlic
3/4 t. salt
1/4 t. black pepper
1 T. dried dill
1/4 cup loosely packed fresh cilantro
Or herbs of your choice
Place all ingredients except cilantro in a high-speed blender and blend until smooth. Add cilantro and blend until just incorporated.

Breakfast Porridge
From Replenish PDX. I make a large batch of the dry mix and store in a mason jar in the fridge.  Sometimes I add other nuts, seeds or oatmeal to the mix. For breakfast, I put several tablespoons over a chopped pear or dried apples, then add hot water, coconut milk and sweetener. Quick, filling breakfast.
1 T. flax seed or ground flax
1 T. pumpkin seeds
2 T. unsweetened, shredded coconut
2 t. chia seeds
1/ t. cinnamon
liquid stevia or raw honey
hot water
coconut milk
1/2 bosc pear
Place all dry ingredients in blender or food processor and grind until smooth. Transfer to a bowl and cover with hot water. Add chopped pear and drizzle with coconut milk and sweetener.

Online Recipes
Kale and Cabbage Slaw with Hemp Cashew Dressing
This is the salad I made in class. I did not follow the recipe well because I was hurrying through that part of the class. When I tasted the dressing, it was really bland. So try the dressing recipe as written - much better!!
http://www.choosingraw.com/kale-slaw-dinosaur-kale-and-cabbage-slaw-with-hemp-cashew-slawdressing/

Raw Cashew Dreamcake
http://www.mynewroots.org/site/2011/01/raw-cashew-dreamcake-2/

Mini Chocolate Cashew Cheesecakes!
http://invegetableswetrust.com/2013/05/31/vegan-food-fridays-mini-chocolate-cashew-cheesecakes/

Aged Cashew Brie
http://gimmedanegatives.blogspot.com/2012/10/say-cheese.html?m=1

Kale Chips
http://irreplaceable-is-being-different.blogspot.com/2014/01/kale-chips.html

Importance of Our Gut Microbiome & Probiotics
Animation on Human Microbiome!
http://www.npr.org/blogs/health/2013/11/01/242361826/exploring-the-invisible-universe-that-lives-on-usand-in-us\

10 Reasons to Take Probiotics Daily
http://www.naturalnews.com/036419_probiotics_immunity_bacteria.html

Sprouting
10 Reasons to Eat Sprouts!
http://www.care2.com/greenliving/10-reasons-to-eat-sprouts.html

How to Grow Spouts!
http://www.youtube.com/watch?v=-gkUokxEPeg

How to Soak and Sprout Almonds
http://www.youtube.com/watch?v=6kYijb4rAyU

Books
Fallon, Sally. Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats.

Pollan, Michael. Food Rules: An Eater’s Manual. Penguin Books. New York. 2009

Pollan, Michael. Omnivore’s Dilemma (Two Versions — Original and Young Readers Edition)

Segersten, Alissa and Tom Malterre. Nourishing Meals: Healthy Gluten-Free Recipes for the Whole Family.

Sergersten, Alissa and Tom Malterre. The Whole Life Nutrition Cookbook: Whole Foods Recipes for Personal and Planetary Health, 2nd Ed. Whole Life Press. Bellingham WA. 2008

Online Resources
Nakayama, Andrea. Replenish PDX. Online classes. Group detox/cleanse. Individual counseling available. Based in Portland. www.replenishpdx.com

Tom Malterre wholelifenutrition.net

Favorite Food Blogs:
My New Roots www.mynewroots.org
Ricki Heller www.rickiheller.com
The Spunky Coconut www.spunkycoconut.com
Elena’s Pantry www.elenaspantry.com
The Urban Poser www.urbanposer.blogspot.com
The Whole Life Nutrition Kitchen www.nourishingmeals.com

I pin a lot of recipes on Pinterest so if you like these types of recipes, you can always follow me and check out my food pins.! !!

Favorite Products:
Coconut milk - Native Forest
http://www.amazon.com/Native-Forest-Organic-Classic-13-5-Ounce/dp/B001HTJ2BQ/ref=sr_1_1?
ie=UTF8&qid=1390097633&sr=8-1&keywords=coconut+milk

Raw Cacao - I don’t have specific brand, just the cheapest that is still organic and raw. Available at NS or WH.!
http://www.amazon.com/Healthworks-Certified-Organic-Cacao-Powder/dp/B00EKLPLU4/ref=sr_1_1?
ie=UTF8&qid=1390097692&sr=8-1&keywords=raw+cacao

Maca Powder - Superfood we didn’t talk about. Has malt taste. In chocolate elixir.!
http://www.amazon.com/Navitas-Naturals-Organic-16-Ounce-Pouches/dp/B000FFLHU2/ref=sr_1_1?
s=grocery&ie=UTF8&qid=1390097769&sr=1-1&keywords=maca

Coconut Sugar - my current choice in sweeteners after Stevia. They now carry it at Trader Joes. They have it at NS & WF by the sugar. Not on Prime right now so I don’t order it. :)
http://www.amazon.com/Big-Tree-Farms-SweetTree-16-Ounce/dp/B002UGMH9Y/ref=sr_1_8?
s=grocery&ie=UTF8&qid=1390097823&sr=1-8&keywords=coconut+sugar

Liquid Stevia - my favorite sweetener because I have no reaction to it. A little goes a long ways! They carry it at Trader Joe’s. (Watch out their powdered brand contains lactose if that is a problem for you.)   Online, at NS & WF, they have several different flavors which can be fun. With the sugar.
http://www.amazon.com/Vanilla-Flavored-Liquid-Stevia-2-Ounce/dp/B000E8WIAS/ref=sr_1_1?
s=grocery&ie=UTF8&qid=1390097903&sr=1-1&keywords=stevia

Herbamare - Like seasoned salt with sea vegetables (great way to sneak a little in!)
http://www.amazon.com/Herbamare-Original-500g-1-1LB-Brand/dp/B0002DU87K/ref=sr_1_1?
s=grocery&ie=UTF8&qid=1390098022&sr=1-1&keywords=herbamare

Seaweed Gomasio - Another way to sneak in seaweed. Seaweed with sesame seeds and salt. Sprinkle over roasted vegetables or potatoes, etc. I usually buy at NS or WH in Asian food section.
http://www.amazon.com/EDEN%C2%AB-ORGANIC-SEAWEED-GOMASIO-Multi-Pack/dp/
B005GTTQ78/ref=sr_1_1?s=grocery&ie=UTF8&qid=1390098058&sr=1-1&keywords=gomasio

Chia Seeds - can be expensive but a little goes a long ways. Let me know if you want to try some before buying. I bought a lot in bulk so I’m happy to share some.!
http://www.amazon.com/Nutiva-Organic-Chia-Seeds-12-Ounce/dp/B009AH7OU8/ref=sr_1_2?
s=grocery&ie=UTF8&qid=1390098292&sr=1-2&keywords=chia+seeds+bulk

Cashews - my current favorite place for raw cashew pieces is Trader Joes. But they have them in bulk at most grocery stores and online. Just remember you want raw for making any kind of creamy stuff with them.

Sauerkraut & Pickles - a number of locals brands, located in refrigerated section on grocery store. In LO New Seasons, they are located directly across from the yogurt. In Bridgeport Whole Foods, they are in the refrigerated section of the produce area across from the bulk foods and in the back near the fresh salsa and hummus across from the milk. There are tons of different flavors to try! Trader Joes carries Kimchee which is also probiotic - just watch out because it’s spicy! You can try your hand at making this
yourself. There are lots of how-to videos online.
http://www.amazon.com/Bubbies-Pure-Kosher-Dills-Medium/dp/B00BIXSUE6/ref=sr_1_1?
s=grocery&ie=UTF8&qid=1390098188&sr=1-1&keywords=bubbies

http://www.amazon.com/Organic-Sauerkraut-Velvet-Variety-Glass/dp/B00GLAZ82S/ref=sr_1_2?
s=grocery&ie=UTF8&qid=1390098236&sr=1-2&keywords=sauerkraut+naturally+fermented

Kevita - Coconut Water Kefir, great substitute for occasional soda. Lots of great flavors. In the deli section on New Seasons. In the same refrigerated part of the produce section in Whole Foods as the sauerkraut. I am experimenting with making water kefir at home. Maybe that will be another class sometime!!
http://www.amazon.com/Organic-Original-Coconut-Sparkling-Probiotic/dp/B00CHUGW1W/ref=sr_1_2?
s=grocery&ie=UTF8&qid=1390098163&sr=1-2&keywords=kevita! !!

A few of the things I buy at Costco - !
Hemp Seeds!
Seaweed Snacks!
Avocado Oil!
Fruit Leather!
Organic Extra Virgin Olive Oil!
Organic frozen berries!