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For people passionate about pure food, health, and living life to the full

Get Fresh!

Ge

t Fresh!

Winter 2014UK 3.95US $7.95

WIN

TER 2014ISSU

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Fresh and Wild A day out at Wild Food Caf

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Feast Your Eyes

Tanya Maher

Breast for Baby, Best

for You

Indulge with raw this holiday season

On her new caf, book and festive plans

Nursing on a raw diet

My Epic LifeNew columnist Amber Zuckswert

Win a natural beauty goody bag!

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Inside this issue...

FeaturesWarming Wonders ......................................................................................... 14In the Kitchen with Tanya Maher ...........................................................21Ding Dong Merrily on Raw! ......................................................................29A New Kind of Beauty Bible ......................................................................34Oh My Gourd! .................................................................................................38Raw: the Greatest Gift You Can Give Your Kids ..............................42Nibble on This .................................................................................................45Breast for Baby, Best for You .....................................................................46Guilt-free Goodies .........................................................................................52Raw for Real .....................................................................................................61A Wild Weekend ..............................................................................................66Prim and Properly Nutty .............................................................................68Eating Out: Riverside Vegetaria ..............................................................70

RegularsWelcome .............................................................................................................. 5The Raw Round-up......................................................................................... 6Juice Master: Join the Super Juice Me! Revolution ....................... 9Janey Lee Grace: All I Want for Christmas ........................................10College for Naturopathic Medicine: Winter Check-up ...............18Next Issue ..........................................................................................................27Get Started: My Wheatgrass Challenge ..............................................41Raw Food Events and Workshops ....................................................... 50Q&A .....................................................................................................................56Amber Zuckswert: My Epic Life ..............................................................58Get Started with Get Fresh! ....................................................................... 74

RecipesThai Soup ...........................................................................................................15Chocolate Mousse ......................................................................................... 16Nut Burgers with Sundried Tomato Pesto ......................................... 16 RAWsome Brownie ....................................................................................... 17Stuffed Peppers ...............................................................................................26Ginger Crunch Cookies ..............................................................................26Cold and Flu Remedy ..................................................................................30Twignuts .............................................................................................................30Berry Merry Chocolate Bar ....................................................................... 31Rudolphs Carrot Cake ................................................................................. 31No-pigs in Blankets .......................................................................................32Cauli-cashew Snow Mash .........................................................................32Kabocha Lentil Squash ................................................................................39Butternut Squash and Coconut Cream Soup ..................................39Walnut Pumpkin Millet Muffins .............................................................. 40Pizzettes ............................................................................................................. 44Cauliflower Spanish Rice ........................................................................... 44Galactogogue Green Juice .......................................................................48Strawberry Chocolate Shake ....................................................................48Kelp Guacamole .............................................................................................48 Carob and Strawberry Chia Buckwheat Breakfast .........................49Salty Caramella Squares .............................................................................53 Beauty Sleep Sour Cherry Balls ...............................................................54Real English Toffee ........................................................................................55Peanut Butter and Blueberry Truffles...................................................55Mango Avocado Super Nori Burritos ................................................. 60Banana and Blueberry Smoothie ...........................................................68Raw Rainbow Salad ......................................................................................69Raw Nut Butter Cups ...................................................................................69

3Get Fresh! Winter 2014

Jason ValesSuper Juice Me! The 28-Day Juice Plan

RRP 9.99Special Launch Price:

6.99

Available from 26th December

As seen in the hit fi lm Super Juice Me!

Super Juice Me! is Jason Vales latest and most comprehensive

programme to date and comes off the back of his ground-breaking

documentary Super Juice Me! One Disease - One Solution.

Order from www.juicemaster.com

Brand New Book

Fine, Ill admit it; Im a Christmas fanatic! As soon as the wrapping paper and decorations hit the shops, in other words, October, I start to look forward to the festive season. I love bundling up in cosy layers, hanging twinkly lights, and singing carols at the top of my lungs. Oh, and shopping for presents thanks Janey Lee Grace for the great gift ideas (page 10).

But when it comes to sticking to a plant-based, living-food regime in the winter, Im definitely guilty of loosening the reins and snacking on whatever cinnamon-filled fancy wafts my way. Thats why Im so happy to share Karolina Eleonras guilt-free goodies (page 52), Raw Sollas tips for winter mealtimes (page 14) and Stephanie Jeffs celebration recipes (page 29).

After all, what would Christmas be without a big dollop of indulgence? I was particularly inspired chatting to raw chef Tanya Maher (page 21), who reminds us to listen to our bodies over the holidays, and allow ourselves to be tempted, especially by truly decadent raw food options.

And you might very well be tempted to pack your bags and jet off to an exotic retreat after reading Amber Zuckswerts brand new column (page 58). Whether shes doing yoga on the beach or throwing together some delicious nori burritos, Ambers epic life is an inspiration to get you booking your next holistic holiday.

Back in Blighty, we catch up with our Get Started Summer Challenge competition winner to find out how she got on with daily frozen wheatgrass shots, and challenge you to embrace more raw beauty with an extract from Kemi Nekvapils new book and a chance to win a goody bag filled with healthy beauty products.

I hope this issue fills you with the holiday spirit, has you singing in the kitchen, and inspires you well into the New Year.

Happy Holidays!Sarah HermanEditor

Winter 2014Published by

thefreshnetworkPublisher Cary KikisEditor Sarah HermanProofreader Lynne Maxwell

Design www.dougdawson.co.uk01767 262077Printer The Magazine Printing Company

Contact detailsGet Fresh! magazine, The Fresh Network, Unit 4, Aylsham Business Estate, Aylsham, Norfolk NR11 6SZ

Editorial [email protected]

Advertising enquiries Gina [email protected]+44 (0) 845 833 7017

This magazine is printed on environmentally friendly paper produced from a sustainable source.

SUBSCRIBEThe Get Fresh! PhilosophyThe Get Fresh! philosophy, while focusing on diet, acknowledges that true health is about much more than food. It encourages each reader to seek, learn and discover what works best for them as an individual, on all levels mind, body, spirit and emotions. If youre interested in including more raw foods in your diet, having more energy, living more consciously, or are already living the lifestyle, Get Fresh! is for you!

DisclaimerAll recommendations featured in Get Fresh! magazine are for information purposes only and not intended to replace appropriate care from a qualified practitioner.

The Fresh Network Ltd, 2014. Reproduction of any of the contents of this magazine in any manner is prohibited without the prior consent of the publisher.

SEE PAGE 33 FOR DETAILSCALL +44 (0) 845 833 7017

VISIT WWW.FRESH-NETWORK.COM

Get Fresh!EAT, JUICE AND BE MERRY!


6 www.fresh-network.com

ROUND-UPTHE

RAW What were talking

about this season at

WIN AROMATHERAPY GOODIES FROM AMPHORA AROMATICS To celebrate its 30th anniversary, Amphora Aromatics one of the UKs largest suppliers of essential oils and aromatherapy products is giving you the chance to win a bundle of goodies worth 25. The first prize winner will receive a copy of the companys new book, Aromatherapy in Practice, which is packed with recipes and blends for natural skin treatments; a selection of pure essential oils from the companys Spa Essentials range Lavender, Tea Tree, Peppermint and Citronella and a ceramic fragrancer to help get you started. Two runners-up will also receive a copy of Aromatherapy in Practice.

To be in with a chance of winning, email [email protected] with the subject line Aroma. Please include your name and postal address.

Terms and ConditionsAll emails must be received by 31 January 2015 and the winner will be notified no later than 28 February. No purchase necessary. Employees of The Fresh Network and the prize providers, and their immediate families and agents, must not enter. The prize must be taken as offered with no alternative. Entries not in accordance with the rules will be disqualified. By entering this competition you agree to be bound by these terms and conditions.

FOR MORE INFORMATION VISIT

www.amphora-aromatics.com

Get Fresh!

MAGIC SEEDSIf youre already a fan of Kate Magics Raw Living products, youre going to want to get your hands on her new Activated Sunseeds. They come in two delicious flavours, Shiitake & Chipotle, and Spirulina & Garlic, and we cant stop munching on them over at Get Fresh! Made using sunflower and pumpkin seeds, the seeds are soaked in pure spring water then marinated in a blend of aromatic spices and superfoods. Gentle dehydration means they are transformed from moist to crunchy with no toasting, roasting or frying. Perfect for sprinkling over salads for some added crunch, or enjoying as a sustaining, nutritious, between-meals snack. Available in 100g or 500g sizes.


www.rawliving.eu


THE RAW ROUND-UP

OCTOPESTOFor your inner mermaid or merman, when youre craving salt and greens, or dreaming of the sea. Perfect on crackers, breads, sliced veggies, or with mixed greens for an elegant and nutritious meal.

Serves: 2-4

You will need...100g or 2 cups seaweed (arame, hijiki, wakame), soaked for a few minutes in water1 large handful dried dulse1 large bunch fresh basil, shredded50g or 1 cup raw pine nuts1 tsp unrefined sea salt (or to taste) 3 tsp Udos Choice oil or other high omega-3 oil3 tsp olive oil1 clove garlic

Method 1) Crush the garlic and shred the dulse.2) Mix everything together in a food

processor until its slightly chunky like a traditional pesto.

3) Spoon it all into a jar, and pour some extra oil over the top if youre storing it. Keeps for three days when refrigerated in a sealed container, or for many weeks if topped with oil.

SIGN UP WITH SHAZZIEIf youre worried about shelling out the big bucks for a quality online raw food course, then hold onto your dehydrator, because raw food author and TV presenter Shazzie is giving away her six-part course for free. Not only has she included 21 brand new full-colour recipes, the package includes: Welcome, How to Stay Young and Slim Forever, Quickstart Video Guide, Weekend Menu Plan with Journal, 15 Essential Raw Food Meals, and Me Time. All you need to do to feast your eyes on Shazzies amazing selection of materials is visit www.academyofrawfood.com

Get a taste of whats on offer with this scrummy recipe from Shazzie.

BACK TO NATURE

Weve been trialling one of Healthy Back Bags new Natures Blend bags. Whether popping to the shops, the gym, or out walking for a day, their small size is perfect for getting things done in style and comfort. The eco-friendly fabric is soft and strong, and the non-slip strap and body-hugging contours of the bag mean you hardly realise youre wearing it. And those clever pockets are great for finding the perfect place for everything you need.

Weve got two of these gorgeous bags to give away, worth 65 each. To be in with a chance of winning one, email [email protected] with the subject line Healthy Bag. Please include your name and postal address.

Terms and ConditionsAll emails must be received by 31 January 2015 and the winner will be notified no later than 28 February. No purchase necessary. Employees of The Fresh Network and the prize providers, and their immediate families and agents, must not enter. The prize must be taken as offered with no alternative. Entries not in accordance with the rules will be disqualified. By entering this competition you agree to be bound by these terms and conditions.


www.thehealthybackbag.co.uk


THE RAW ROUND-UP

THE RAW ROUND-UP


THE GREAT TASTE OF CHOCOLATEThe worlds largest blind-tasted food awards, Great Taste, has recently released the stars of 2014 and The Raw Chocolate Company is amongst the producers celebrating. Were huge fans of its Pitch Dark and Mint chocolate bars, which will proudly carry the little gold and black Great Taste logo.

We couldnt be more pleased with the recognition of the award and the praise received from the judges, explains Linus Gorpe, founder of the Raw Chocolate Company. Last year we won two Great Taste gold stars with our Goji Berry and Orange chocolate bars so to now have three award-winning chocolate bars is a fantastic achievement for a little chocolate company from Henfield, West Sussex!

The Raw Chocolate Company has proven yet again that natural, raw ingredients can be combined to create award-winning flavours, which please even the nations most discerning palates.

READING MATERIALIs your bookshelf in need of a stocking stuffer or two? Check out some of the seasons great new reads!

The Wild Wisdom of WeedsKatrina BlairGet green-fingered and go foraging with this in-depth book about the healing power of edible weeds. Focusing on 13 global survival plants, it includes more than 100 unique recipes, to inspire and excite even the most hardcore raw foodie.(Chelsea Green Publishing Co, 19.99)

Choosing Raw: Making Raw Foods Part of the Way You EatGena HamshawArriving in shops earlier this year, Genas book answers many of the common questions asked by those embarking on a plant-based lifestyle. There are 125 recipes, wholesome meal plans, and loads of fantastic advice to

help you on your way to rawsomeness.(Da Capo Lifelong Books, 13.99)

1000 Juices, Green Drinks and SmoothiesDeborah GrayWe can never get enough of juice recipes its always great to have new ideas on hand to spice up our morning juice

routine, and this book means youre sure never to run out! With some great nutritional advice and loads of new variations on old classics, it promises to keep your juicer working hard well into 2015.(Apple Press, 12.99)

BRANCH OUT THIS CHRISTMASSome people are hard to buy gifts for, but we cant think of anyone who wouldnt love to receive Nudo Italias delightful olive tree adoption pack. Each adoption pack contains a 500ml bottle of Nudos extra virgin olive oil, a booklet, and registration details for your tree. Then, in the spring, when the oils been harvested, youll receive a further three bottles to keep you going through till summer!


www.nudoadopt.com/olivetree


www.therawchocolatecompany.com

JOIN THE

SUPER JUICE ME!

REVOLUTION

Since the release of Jason Vales groundbreaking health documentary Super Juice Me! One Disease, One Solution, thousands of people have completed the 28-Day Juice Plan and Super Juiced themselves. There have been some truly astonishing results, which really have to be seen to be believed. Here are just a few that are truly inspirational

Ive lost six stone, Ive stopped smoking and think so much more clearly! Brendan Turner

I was just over 20 stone (130kgs) and really unhappy and uncomfortable. I was a heavy smoker and was diagnosed with sleep apnea at the age of 26. Juicing has changed my life in so many ways. Jason has been a huge inspiration to me and has helped me stop smoking, helped me set myself in a new career direction and cleared my mind so I make better decisions in my life. I started with the 7lbs in 7 days programme and lost 8kgs, I then carried on juicing and eating as healthily as possible, sticking to the 14-day plan. It is now day 98 and I have lost

just over six stone (38.1kgs.)I no longer suffer from sleep apnea! Plus, its the best sleep I have had in years. My breathing and general skin and hair condition have improved so much. The energy levels changed within the first four days of changing my diet. I am now running and exercising more than four times a week.In short, juicing has snowballed me into a really healthy state of mind and understanding of food, and helped me improve my lifestyle.

More energy, no more asthma, sleeping better and overall 2.5 stone gone not bad at 80 years of age!Pauline Doran

I had been to the doctor as I was suffering with arthritic knees. He was going to refer me to a surgeon for a knee replacement, but he suggested I go home and think about it. So I did. I believed if I lost some weight through juicing and through exercise it would help me and my knees.I started having a couple of

juices a day and a healthy evening meal. Then after seeing Super Juice Me! I decided to give the 28-Day Juice Plan a go.My results are incredible Ive lost 2.5 stone, I have lots more energy, my asthma is much better and I rarely use my inhaler now. My blood pressure and circulation are also a lot better. I dont feel so old now. I get about so much more. I feel much fitter, go to the gym every week, and I even go on long walks something I never did before.

I have lost 61.5lbs and feel the lightest I have in years! Charlie Green

I started the 28-Day Juice Plan on 17 May, after being inspired by watching the film. I lost 39lbs and felt incredible! After that I did a few weeks of having a juice for breakfast, soup for lunch (using Jasons delicious recipes) and then a healthy meal for tea. With a few birthdays, including my own, I had a couple of weeks of overindulging and so really felt the need to do another

juice cleanse. I planned a 10-day juice cleanse. Due to a lack of planning on one of the days, I ended up doing four days then five days of juicing. And now I have lost a total of 61.5lbs! I am the lightest I have been in about eight years and feel amazing! I still have about five or six stone to lose, but I feel I can actually achieve this now! Im currently reading Jasons Freedom from the Diet Trap: Slim for Life, which is really helping me understand what I need to do to ensure this is a permanent change.

Feel inspired to start the Super Juice Me! 28-Day Juice Plan? Visit www.superjuiceme.com for more!

I feel as if I am in my twenties and I have lost 100lbs! Andrew Tubbs

In just four months I lost an amazing 62lbs. I continued with the amazing Super Juice Me! 28-Day Juice Plan and am now 100lbs lighter and have never felt better. I turned 50 this year and feel as if I am in my twenties. All my friends and family now follow Jasons programme. Im so pleased I started this amazing journey.


JUICE MASTER

With four children you can imagine the furore around Christmas time in my house, the younger ones are usually in orbit with excitement from the time the first decorations appear in the stores (August?) and then its a whirlwind of decorations and longing for snow (last year to their disgust, in the south the weather wasnt inclement enough for sledging!).

Amongst it all I do try and hold dear some simple traditions, making our own gifts and wrapping them. Without going unnecessarily eco on you, it is interesting that the UK uses enough wrapping paper each year to cover an area the size of Guernsey, yet its easy and much more appealing to re-use newspaper (the kids can paint over it) or scraps of fabric wrapped with a red ribbon.

Homemade gifts are always appreciated, and you dont have to be a domestic goddess foodie types love attractive glass jars containing special oils infused with herbs and, of course, anyone can give the gift of their time; we especially like to

Christmas...All I want for

Our regular columnist and natural products guru, Janey Lee Grace, tells us what shes hoping to find in her stocking on Christmas morning.


It wouldnt be Christmas without candles but avoid the petroleum ones. The scented candles from Crystal Spring are great sweet orange, geranium and chamomile, 100% natural wax made from sustainable and renewable crops.

www.crystalspring.co.uk

Of course it also wouldnt be Christmas without socks, but make them 100% natural and ethical. I love the stripey Bamboo socks from BAM.

www.bambooclothing.co.uk

I intend to make my own raw chocs so hope for a raw chocolate-making kit from CHOC Chick.

www.chocchick.com

A few bars of artisan chocolate would be nice too. I love the organic Fairtrade Lavender Dark Bar from Seed and Bean.

www.seedandbean.co.uk

At the end of a long day I will definitely need to soak in a relaxing bath. Check out the amazing spa at home-type treat from Sensara Kolure all the benefits of aromatherapy bath salts with the added benefit of colour therapy. Try the Magical Purple very festive!

www.sensarakolure.com

Christmas...

Janey Lee Grace

is a Radio 2 host and

the author of several

books on holistic living

including the best-selling

Imperfectly Natural

Woman. Her latest book

is Look Great Naturally Without Ditching the

Lipstick. She was voted Number 1 in the Whos

Who of Natural Beauty yearbook 2013/14.

Janey offers coaching in PR and media skills

for authors and holistic professionals. Visit

www.imperfectlynatural.com to buy her

audio class Step by Step Secrets to Natural

Skincare and Beauty.

and mineral hairdresser Tabitha James Kraan. It contains a beautiful preserving amethyst stone a unique touch. Theres also an exquisitely scented hair perfume.

www.tabithajameskraan.co.uk

I am a big fan of pure virgin coconut oil for skin and hair, but its not very gift-like to receive a large jar. However, now Tiana Fair Trade Organics has the beauty sensations range, I love the Rose Fresh Coconut TLC Anti Ageing Moisturiser virgin coconut oil with Rose Damascena, smells divine.

www.tiana-coconut.com

Lift your spirits and keep calm when the festive madness kicks in with the gorgeous sprays from Findhorn Essences. I like the Sacred Space spray; its a revitalising and energising space-clearing spray to refresh and energise, and to promote happiness and harmony around the home essential!

www.findhornessences.com

receive vouchers for babysitting and the kids can offer a gift of washing the car, mowing the lawn or similar. For when you really do want to splash out, make your gifts natural and organic. Here are some of the things Id be delighted to find in my stocking this year

Perfume is something that goes by the wayside in many cases once you opt for a natural and organic lifestyle, but help is at hand with the gorgeous Poppyland Natural Perfume from Aroma Natural no scary chemicals and smells great.

www.aromanatural.co.uk

I also love Les Fleurs de Bach Vivacitie perfume from the natural skincare and beauty handpicked boutique Vanessas Choice.

www.vanessaschoice.co.uk

For luscious locks Id like the gorgeous organic rejuvenating and cleansing hair oil from award-winning organic


JANEY LEE GRACE

www.inner-talk.co.uk 01263 738 660

Reprogram your subsconsciousChange your lifeInnerTalk is a mind-training technology designed to help you rewrite your subconscious thoughts. All you need is a CD player. InnerTalk works well for everyone because it is not hypnotic and is simplicity itself to use. You just need to press play! You dont need headphones nor even to pay attention. The positive affirmations will flow silently into your subconscious, positioned by the InnerTalk patented technology into your mind technology that has been proven effective in numerous studies.

How does InnerTalk work?The patented science behind Innertalk operates on the understanding that to change behaviour, you first have to change the information stored in the subconscious part of the brain. This may sound easy but you cant just tell your subconscious to think differently and expect life-changing results.

You must find a way to counteract those subconscious thoughts and introduce different thoughts for your subconscious to use. InnerTalk technology taps directly into your subconscious, thereby changing your limiting beliefs from the inside out.

InnerTalk also taps into our natural human ability to absorb information even when were not thinking about it. On the surface the programmes sound like any other easy listening music or nature programme.

However, there is a powerful difference. Carefully blended in the background are dynamic

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With over 200 CDs to choose from, whatever you are trying to change, there is one for you.

InnerTalk CDs can be played in the background on any regular CD player while the user is working, driving, relaxing, reading, playing sports and even sleeping or watching TV.

They can also be used with a personal CD player while jogging, bike riding or any other activity. No conscious thought or effort is required to produce dramatic, positive and automatic results.

All you need to do is play your chosen InnerTalk CD for at least one hour per day. Although results are often noticed sooner, we recommend you listen to your CD for 30 days or more for maximum enduring effect.

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For non-raw foodies, the thought of sticking to a raw diet at any time of year is riddled with confusion and dismay. But doing it in the winter, when its cold and wet? Forget it! Luckily, the lady in the know, Icelandic chef Slveig Eirksdttir, better known as Raw Solla, has a cupboard full of tricks and tips to help you enjoy your lifestyle when those long winter nights draw in. Oh, and some delicious recipes to warm you up.

Get Fresh!: Your journey to raw saw you opening Icelands first vegetarian restaurant. Do you recommend a vegetarian/vegan transition prior to embarking on a raw path?Slveig Eirksdttir: I think that changing into raw is a different journey for each and every one. The best result is to listen to your heart.

What was the turning point where you realised that raw was the lifestyle for you?I had been vegan on a macrobiotic diet for more than 15 years when I started to flirt with raw food. And I felt sooooo much

more energetic and younger and more alive. So it was not a difficult decision to make.

What is the raw scene like in Iceland how has it grown and developed over the years?The raw scene in Iceland grew a lot about eight to 10 years ago. But for the last few years people are following the vegan movement but eating about 90% raw. We still have a very active group that have a raw potluck about once a month. And when I have my raw pizza on the menu at my restaurant, Gl, I sell about 500 pieces a day!

Many vegans and vegetarians see raw as an impossibility, due to the weather in their native countries, especially in the UK. What are some of your top tips for enjoying a raw diet in the winter?Use your dehydrator and make the food warmer. And have a hot soup and dont be shy with the spices.

You have your own successful line of products what are your raw food staples that you couldnt live without and why?I cannot live without almonds, hemp seeds, cacao nibs, lucuma, maca, bee

Warming Wonders


pollen, ashwagandha, which are all products in my line, and everything to make a good pesto. If I have everything to make a super smoothie and some raw pesto on my veggies I am in heaven and I am capable of everything!

If readers need a warm fix in the winter, what are the rules they should be living by, and what are your favourite warming dishes?For a warm fix in the winter I love to make myself a great tea. My dear friend David Wolfe taught me how to make one and use it as a base for a smoothie. You place a big pot on the stove and add chaga, cacao butter, goji berries, gynostemma tea and warm it up to 70C. You can put

your favourite superfood or herbs into the pot. This is perfect as a base for a smoothie. This is my favourite drink. My favourite dish is very simple: a bowl of kale, broccoli, avocado, sunflower greens and sprouts, tossed with raw pesto.

Thai SoupYou will need...For the broth1 or 2 young coconuts (water and meat)1-2 cups water2 kaffir lime leaves stalk lemongrass2 garlic cloves1 tbsp minced fresh ginger root1 tsp Himalayan salt1 lime, peeledPinch cayenne

Vegetables2 carrots, julienned1 avocado, peeled and cut into cubesHandful snow peas, thinly sliced red bell pepper, cubed2 spring onions, thinly slicedFresh cilantro

Method1) Place all the broth ingredients into a

blender and blend until smooth.2) Pour the soup into bowls and top with

a handful of the vegetables.


WARMING WONDERS

Nut Burgers with Sunflower Greens and Sundried Tomato Pesto

Chocolate Mousse

You will need...For the burgers cup almonds cup walnuts cup hazelnuts1 carrot, grated1 stalk celery, chopped2 tbsp red onion, minced1 inch fresh ginger1 garlic clove1 cup sundried tomatoes, soaked in water over night tsp Himalayan crystal salt1-2 tbsp cold-pressed olive oil You will need...

2 avocados, peeled, stones removed1 cup coconut butter cup raw cacao powder cup coconut nectar cup chia seedscacao nibs for decoration

Method1) Place all the ingredients in a Vitamix or another strong

blender and blend until smooth. 2) Pour into serving glasses. Sprinkle with cacao nibs if

you like. Let chill in the fridge for about 2-3 hours or 1 hour in the freezer.

For the pesto cup sundried tomatoes, soaked cup soaking water from the sundried tomatoes1 garlic clove1 tbsp lime juice bunch fresh coriander2-3 tbsp olive oil cup almonds, soaked for 12 hoursHimalayan crystal salt to tastePinch of cayenne

Sunflower greens to serve

Method 1) Place all the burger ingredients in a food processor and

process until you have dough. Form into 2-3 large or 6-8 smaller burgers.

2) Place in the dehydrator for 6-8 hours, depending on how big you make them.

3) To make the pesto, put all the ingredients except the almonds in a food processor and blend together, add the almonds and blend briefly to a lumpy pure.

4) Season with salt to taste and serve with the burgers and sunflower greens.

WARMING WONDERS

16 Get Fresh! Winter 2014

Slveig Eirksdttir

or Raw Solla is the

face of healthy living

and raw food in her

native Iceland. She

has been in the health

food business for more

than 30 years, is the head chef at her own

restaurant Gl and has her own range of

raw products. She has received international

recognition, being voted the best RAW

Gourmet Chef and the best RAW Simple

Chef in the Best of RAW awards 2011 and

2012. She has a never-ending passion for

raw food and healthy eating, and eagerly

shares her experience and educates people

with her delicious recipes.

www.rawsolla.com

RAWsome Brownie

Chocolate Mousse

You will need...For the brownie mix2 cups walnuts1 cup pecans cup raw cacao powder cup coconut sugar cup dates, chopped cup dried figs, chopped2 tbsp coconut oil1 tsp vanilla cup pecans, chopped

For the frosting cup dates cup maple or coconut nectar1 cup raw cacao powder1 tbsp mesquite powder cup coconut milk cup coconut oil cup cacao butter

Method1) Place all the brownie mix ingredients (except half of the pecans)

into a food processor and process until everything sticks together; avoid blending too much.

2) Add the chopped pecans and pulse a few times. Press the dough into a 9-inch pie dish.

3) To make the frosting, place dates and maple in a food processor or a high-speed blender and blend until smooth. Add the cacao powder, mesquite and coconut milk, and blend well.

4) Add the coconut oil and cacao butter in at the end and finish blending. If your frosting separates add 1 or 2 tablespoons of cold water and blend.

5) Pour over the brownie and place in a fridge or a freezer until set.


WARMING WONDERS

Feeling a bit under the weather? Wondering what to do about all those winter ailments? Never fear, Get Fresh! has secured the expertise of the College for Naturopathic Medicines (CNM) Sarah Stanbury so get in line and prepare to be examined.

GET FRESH! WILL Winter check-up with CNMTheres no doubt about it, we had a fabulous summer filled with sunshine. But now the nights have drawn in and temperatures have dropped, its a good time to think about ways to boost the immune system and prevent common winter ailments, such as coughs and colds or achy joints. And all of us, no matter what our disposition, might need some go-to remedies to help us stay warm, boost circulation and treat those common cold-weather problems when they do get the better of us.

PreventionPreventing colds and coughs, as well as flu, is about giving our immune system what it needs. We can support it by eating plenty of vegetables and fruit every day, drinking approximately 1-1.5 litres of water, sleeping eight hours a night, exercising about three times per week (to improve oxygen supply and blood circulation), getting outside daily for at least 20 minutes, and by managing our stress levels.

Emotional health can also play a significant part. Staying emotionally fit will help to prevent common winter colds. Be sure to work through any problems you might have at work or within the family to help keep the immune system strong, advises Hermann Keppler, Principal of CNM.

Herbs and spices can be especially useful as a preventative measure, too. A potent herb with anti-viral and anti-bacterial properties, cinnamon is also great at boosting circulation, for the winter season, says Jill Davies, a naturopath

and herbalist who lectures at CNM. Siberian ginseng root is another herb which actively increases the bodys ability to resist infection and stops the cold wearing us down and making us more exposed to microbes. As an adrenal-building herb, it enforces energy conservation generally and fortifies against winter stress in all its varying guises.

Dietary immune boosters Vitamin C helps the white blood cells

of the immune system. Its found in guava, red peppers, watermelon, Brussels sprouts, broccoli, papaya and kiwi fruit.

B Vitamins are important for optimal functioning of the immune system. Theyre found in whole grains such as brown rice and slow cook oats, nuts and seeds such as almonds and sunflower seeds, bananas, sweet potatoes and broccoli.

Immune systemWhen we first experience the symptoms of a cold, its a sign that our immune system has recognised that the body has been invaded by a virus and subsequently mounts a defence. The throat becomes inflamed and sore as extra blood supply travels to the tonsil area. Once weve inhaled the cold virus and its travelled down the throat, the tonsils swell up and do their best to attack and kill the virus. Coughs can be either acute (sudden onset, short duration) or chronic (long-term). Acute coughs are often caused by

infection with the common cold. As mucus drips down from the nose to the throat, it causes irritation; hence the cough reflex occurs, forcefully expelling the mucus up the throat and out of the mouth, away from the body. Its part of the bodys natural instinct, to prevent the virus-carrying mucus from reaching the lungs.

Natural remediesBut how can we best treat colds, coughs and flu when we do succumb? Give your body what it wants, advises Hermann Keppler, whether its cold air or warmth, lots of liquids or only small amounts, were all different and should listen to what our bodies are telling us. Generally speaking though, its best to stay away from mucus-forming food such as milk, cheese, chocolate and white flour products.

Herbal remedies again are extremely useful. Cinnamon, for example, with its constituent cinnamaldehyde provides welcome pain reduction and is sedative, says Jill Davies. It even continues to be useful post colds and flu, during the often debilitating convalescence stage.

Elderberry, meanwhile, is of increasing interest as findings show that it appears to inactivate any given flu and virus strain, and shortens and reduces symptoms and severity. Of course, its been made and used as a home remedy in syrup form for centuries, to treat tickly coughs, colds and fevers where, if taken at the onset, nastier versions like flu, bronchitis and pneumonia are less likely to progress. Its good taken throughout the colder winter months on a weekly basis, and daily during a cold.


SEE YOU NOW... Try these natural remedies at homeHerbal tea with cayenne pepperAdd one tablespoon fresh lemon juice (abundant in Vitamin C) and two teaspoons of fresh grated ginger (anti-viral, enhances circulation and lowers body temperature) to one cup of hot water, and add honey (anti-bacterial and antioxidant properties) to taste. Then add as much cayenne pepper (opens capillaries and improves blood circulation) as you can bear. Drink it as warm as possible.

Take a bath in Himalayan salts Add two pounds of Himalayan salt to a full bath. Sit in it for at least half an hour. Afterwards, pamper your skin and go to bed well covered. Himalayan salts contain all the minerals a human body consists of, and provide an alkaline environment, which helps detox.

Try a herbal steam inhalationBoil water, pour it into a bowl and add a handful of camomile. Cover your head with a towel and inhale the steam. It willhelp clear out the nose and sinus passages.

Gargle!If you have a sore throat, try gargling with camomile or peppermint, or buy a spray from a health food shop with natural ingredients such as cayenne, propolis, echinacea, and so on.

HomeopathyIf you have a cough or cold thats hanging around, there are two homeopathic

remedies which work wonders for some people. One is alfalfa in the 1c potency. Take three drops or granules three times daily. All symptoms should disappear within two days. If it doesnt work try Kali phos 6c. Take three drops or granules three times per day, for no longer than one week.

Pick up the next issue of Get Fresh! (Spring 2015) where well be offering advice from CNM experts in natural skincare on symptoms such as itchy, flaky skin which may have erupted through the winter months, dry, sore lips or dry, lustreless hair. Dont miss it!

About the College of

Naturopathic Medicine

CNM trains students for

successful careers in

naturopathy, nutritional therapy,

acupuncture, herbal medicine,

and homeopathy. Short courses

and postgraduate courses are

available in additional therapies.

Colleges are throughout the UK,

Ireland, South Africa and the

USA. For more information about

CNM visit www.naturopathy-uk.

com or call 01342 410505.


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In the Kitchen withTanyaMaher

21Get Fresh! Winter 201421 www.fresh-network.com

In the kitchen

Maher

After spending her teens and early-twenties slaving away in cafs and restaurants, raw food chef and health coach Tanya Maher vowed never to work in one again. But it would seem the universe conspired against her to ensure that she would spend most of 2014 planning for little else. In August this year Tanyas Caf opened its doors at Londons MyHotel Chelsea. By September she was managing a full house every day as customers just couldnt get enough of her beautiful, cleansing, living cuisine. With the holidays fast approaching, shes excited to dig out her favourite festive recipes, two of which weve included here, and embrace the holiday spirit. Thats if she can find the time. Because alongside the bustling caf, Tanya runs an annual retreat in Vilcabamba, Ecuador, has a wellness coaching business, a new book deal, and a popular website (betterraw.com). So, it would be easy to think that she never has time to eat, let alone make extravagant raw food feasts for Christmas. But if theres anything that this year has taught Tanya, its never say, never...

Get Fresh!: Tell us, what kick-started the idea for Tanyas Caf?Tanya Maher: Im a wellness coach, and I was working with a lot of people around the world, and two of my clients, a couple, came to me and asked me to name some raw food places in London because they were really inspired and wanted to try out more raw food. I thought, well this is going to be a short conversation; I can count them on one hand. They then asked me, Why arent there any in Chelsea? which was strange because Id always thought if I ever opened a caf Id love for it to be in either Parsons Green or Chelsea. When I mentioned this to my

clients they said, Stop dreaming; lets do this. I met them at MyHotel in Chelsea, which they happened to own, and it was so sudden I had a look at the space, and it was an absolute no-brainer. Im a very visual person and I saw a visualisation as soon as I came into the space. I thought, this is going to be a beautiful caf. Our paths aligned and we started working on the project together.

What a great story! How long did it take from planning to opening in August this year?From the moment when we actually


celebrate life through food. Raw food really gives you that opportunity because it gives you so much clarity and energy. Its for everybody, but at the same time its scary for a lot of people to get into. This book is going to be very much about bringing beauty and a modern edge to raw food and making it really accessible to people.

How has your raw food lifestyle fitted in around your super busy year? Its made me even more conscious about my body and seeing what my body wants. Its not about really sticking to something and seeing that as a diet. Because raw food for me is a total lifestyle, and lifestyle means you have to listen out for voices and the voice inside your body. Our bodies are the cleverest machines. They know everything they want and need, and

no matter how busy I get theres always that voice coming through. Its about listening and thinking, if cooked food is what you want right now, its perfect; theres absolutely nothing wrong with that.I really enjoy raw food. And when you put the right flavours together, it doesnt have to be a lot of ingredients most of my recipes are very simple it just has to be the right ingredients. And when you can do that, and thats what Ill be trying to do in my book, you cant not enjoy and not want to have raw food all the time. But when youre doing fully raw food your body does still need those little detoxes. The detox could be a little cooked dinner in the evening. Its kind of like going to the gym and using the same equipment over and over and the same muscles get very used to it and the rest of your body doesnt get a work out. So you have a little reboot

started, sat down and began the planning process, it was probably about half a year. It was very quick.

So your life changed within a year?Oh yeah. Everything. I got married this year, Im running my raw food and yoga retreats, and by the time the magazine comes out I will have signed a book contract with Hay House.

How exciting! What is the theme for the book?Its going to be a raw food recipe book aimed not so much at the beginners but more at people who really want to

In the kitchen

Maher 23Get Fresh! Winter 2014

IN THE KITCHEN WITH TANYA MAHER

for all of us to come together in the wellness field. And everybodys coming in.

When you get home whats your go-to raw dish you like to make?Theres never just one thing. If Im thinking about what I make most on a consistent basis, its kale salad. Theres something about kale... its such a nutritious green anyway, but I love taking something thats so rigid and so hard to chew and adding a little bit of olive oil, lemon, salt and massaging it. Its amazing putting that energy into the food, because youre working with your bare hands, and really seeing it almost predigesting without any frying or boiling at all. And when you eat it, it always feels so nourishing and filling. Kale is a beautiful thing to work with.

Whats Christmas like at your house? Christmas is a really good time for

Our whole counter space is all reclaimed pieces of furniture, so it took months and months to build. But you can really see the love that went into it.

It sounds as if youve been really busy with work what are your responsibilities at the caf?Im not cheffing at Tanyas caf, but Im managing and overseeing and planning projects and meeting with people. Im the energy that flows through the space. When youre managing and also the creator of the recipes, you have so many responsibilities. Theres a lot of ordering that happens, staff training, recruiting, meeting with customers... For years Ive had people who have been receiving my newsletters but have never had the chance to come to a workshop or even connect with me personally and now its an opportunity

and then your body can go on and talk to you better.

What was it like planning the professional kitchen space at Tanyas Caf in comparison with your kitchen at home?The thing about a raw food kitchen is there are so many gadgets you can have and the real thing is to pick your top gadgets and be strategic about where you position them in the space. There is a luxury about Chelsea but there is no luxury when it comes to space. So we had a small amount of space and had to be really strategic and place things where I would never put them in my own kitchen. It was a fun challenge.

And what does the caf feel like now its up and running?Its got really good energy. Its a really feel-good place. All the walls are covered in pots of plants, and really beautiful exposed wood, so its natural and really warming, but at the same time it has a glass roof because its a conservatory.


creativity. I love the spirit of Christmas but growing up in Russia where we celebrated the New Year, and New Zealand where it was in the summertime, it wasnt until I came to London that I got into the real Christmas spirit. Every time it comes round its just the most incredible feeling and you want to bring that out in the food you make as well. Everybody knows its an indulgence time of the year and why be afraid of that? Go for it; indulge. What people dont realise is you can do all that with amazing, healthy food. And there are things you can do in raw food like a nut roast or cranberry chutney or mushroom jus with cashew cream and miso... and you can do a lot of marinated things and then pop them in a dehydrator or even in an oven at a lower temperature just to warm them through. And enjoy it that way. Its about really being warm in your

environment too heat up your house, wear really warm clothes, serve plates that are hot from the oven create that atmosphere and your food doesnt need to be scorching hot. It can be the most amazing, festive, flavoursome raw food.

Do you have a big family Christmas? Does everyone eat raw?My husband is not raw, and Im not 100% raw and I never claim to be. For me, its all about the balance and about introducing as many people to raw food as possible and having it be a part of their plate. In London weve been doing Christmas with friends and we all get together and everybody pitches in and everybody makes their specialty, and, of course, I will bring the raw food element to the dinner table. Its about creating the diversity and while it might not be what you would think of as a traditional Christmas, its all about keeping the traditional elements.

Some people really struggle with family celebrations at Christmas and sticking to their

lifestyle what advice do you have to help people manage being raw during the festive season?Christmas is so much about being festive and feeling love and being happy. Its not the time to just forget and drink away; its the time to reflect and say your gratitude list, and make food part of that. We eat at least three times a day Im a snacker; I eat about seven times a day and this is all about becoming really conscious. Get into the habit of asking your body, What do you want? At Christmas time there are so many temptations, so give into temptations, without the guilty feelings. And think, yes, I deserve that and I feel really good for it, because I know that when the time is right I am going to make up for it, and Im going to have the most incredible juices, and the most organic, cleansing, living food, but right now I just want to feel festive.

To follow Tanyas brilliant blog visit www.betterraw.com and for Tanyas Caf go to www.tanyascafe.com



Recipes

You will need...3 Romero peppers cup hazelnuts, soaked cup sunflower seeds, soaked 10 sundried tomatoes 1 fresh tomato cup fresh basil 1 tbsp extra virgin olive oil 1 tbsp balsamic vinegar 1 tsp dried rosemary

Method1) Halve and deseed the peppers.2) Roughly chop the hazelnuts and

basil leaves, chop the sundried tomatoes into tiny pieces and the fresh tomatoes into small equal-sized cubes.

3) Mix all the filling ingredients in a bowl and spoon into the peppers.

4) Put the peppers onto the mesh trays of your dehydrator and dehydrate at 115F for 4 hours.

5) Serve warm straight from the dehydrator or at room temperature.

Top tipIf you are using the sundried tomatoes which have been preserved in oil and not salt, then do not include the additional extra virgin olive oil in this recipe, instead do add 1/3 tsp of salt.

Stuffed Peppers

Ginger Crunch CookiesYou will need...1 cup almond meal 1 cup cashews, soaked 1 cup dates, soaked 2 inch ginger root, grated 1 tbsp ground ginger powder 1 tbsp coconut palm sugar

Method1) Process all the ingredients apart from

the coconut sugar until well combined into a paste/dough.

2) Transfer the entire mixture onto a Teflex sheet of your dehydrator and carefully spread it out with a spatula until about cm thick.

3) Use cookie cutters or a sharp edge of your spatula to create shapes in the dough, leaving the remaining pieces intact.

4) Dehydrate at 110F for 8 hours, turn over onto a mesh tray and dehydrate for another 8 hours.



27Get Fresh Winter 2014

NEXT ISSUE

Get Fresh! Spring 2015

Fresh Start - revive your raw passion with our introductory guide

Spring Checkup with the College of Naturopathic Medicine

Back to Basics - a new massage therapy to balance your body

Tips and advice from Janey Lee Grace, Jason Vale and Amber

Zuckswert

Get Started with Get Fresh! Are you up to the challenge?

Interviews, reviews, recipes, and much, much more!

ON SALE 2 March

D ngDong

With the holidays just around the corner, weve roped in raw cooking author and educator Stephanie Jeffs to help brighten up your festive table with some great advice and recipes to make your family gatherings even more special.

Merrily On Raw!


When I discovered juicing and raw foods I became a little obsessed. I was suffering with polycystic ovary syndrome (PCOS) a chronic disease with difficult symptoms. I was told that there was no known cure and I was to eat fewer pies. Basically, the nutritional advice I got was awful. Eventually I was offered two options continue with a course of drugs that were making me very unwell or have a hysterectomy.

Instead I chose a plant-based diet high in raw foods and lots of juicing! The more I read, explored, researched and lived this lifestyle, the more it made sense to me. I was also feeling much better. Any classic old-school nutrition guidelines went out of the window and, instead, I focused on eating non-dairy, meat free and very raw.

The results were unbelievable. My body was healing. My weight was balancing and I was feeling full of energy. These changes were not just as a result of eating less food. I was hyperflushing my system with high levels of nutrition; I was detoxing and allowing my body to heal.

Committing to a high raw diet can be a different experience for everyone. I initially did periods of juice fasting mixed with healthy eating. I was introducing more and more raw foods into my diet until I committed to being 100% raw for a year. This was a massive learning curve for me but one that I was really excited about!

Winter was the most difficult time but not impossible. Plenty of hot teas, spicy foods, soups and warmed foods. Its a myth that all raw foods are served cold; they are either room temperature or gently warmed to no more than 46 degrees centigrade, especially for winter. To make a raw winter work I found that I also had to treat myself. I began to create tasty raw alternatives, like awesome cheesecakes and raw chocolates great to help with winter cravings and keep energy levels high.

Its wonderful that in winter there are beautiful and fragrant spices such as cinnamon and nutmeg to add flavour and fragrance to raw food creations. My top tips for exploring raw this winter are:

Dont panic once salad season is over! Enjoy plenty of raw soups and warm them gently in the oven or

dehydrator. Use ginger and turmeric to battle colds and add heaps of flavour. Try not to serve your food straight from the fridge warmed foods

fill the air with beautiful aromas and are easier on the digestive system, too.

Use spices to tease the taste buds! Curry, stroganoff and chilli can all be made raw.

Drink plenty of teas. Stock up in advance with nuts, seeds, spices and seasonal

vegetables and get soaking having lots of granola bars and healthy snacks handy will stop you reaching for those shiny chocolate wrappers.

Make kale chips they are a super scrummy fireside snack and a great alternative to popcorn while watching movies.

Keep juicing and use your pulp for soup stock or cake mix. Enjoy a seasonal local menu, in winter, and all year long.

I am delighted to share a couple of my favourite festive raw recipes from my ebook A Raw Christmas that might tempt you to explore raw during the holidays.

You will need...2 apples lemonFresh ginger, thumb-sized

Method 1) Juice and relax.

You will need...2 cups raw almonds2 tbsp tamari

Method 1) Soak raw almonds in water overnight. Rinse and

throw away the soak water. Soak again for another two hours. Rinse and throw away the soak water again. Dry in a clean towel.

2) Soak in tamari. Dehydrate overnight. Enjoy! Everyone loves these salty crunchy nibbly snacks.

Cold and Flu Remedy

Twignuts

DING DONG MERRILY ON RAW!


You will need...1 cup raw cacao powder cup coconut oil (melt in bain-marie if solid) cup cacao butter (melt with coconut oil) 1 cup agave syrup50-75g almond powder1 cup crushed raw pecans1-3 dried red chiliesFresh ginger, thumb-sized 2 tbsp lucuma powder cup dried cranberries and sultanasPinch Himalayan salt

Method 1) Melt the oil and butter in a bain-marie (a bowl over

a boiling pan of water). Do not heat the oil or use a microwave.

2) Add all the other ingredients, except for almond powder, pecans and dried fruit, and transfer to the blender.

3) Once blended, pour back into the bowl and temper the chocolate. An easy way to do this is to fold the chocolate with a spoon and hold the spoon in the air as you do it to get the chocolate aired and moving.

4) Slowly fold in pecans and almond powder. Finally fold in the fruit. Set onto a baking tray lined with cling film. Whatever you place it on make sure it has a rim so the chocolate does not run wild!

5) Put in the freezer for two hours or keep in the fridge to firm. Raw chocolate melts at room temperature so keep it cool.

Makes: 20 cakes

You will needFor the cake mix1 cup walnuts and hazelnuts, soaked1 cup medjool dates or prunes cup dried apricots2 cups carrot pulp (from juicer) or grated carrots if you use grated carrots then squeeze juice out with cheesecloth1 tsp cinnamon tsp fresh ginger1 tsp nutmegPinch Himalayan salt1 cup raisins cup poppy seeds1 tbsp chia seeds

For the icing1 cup cashews, soaked1 tbsp lemon juice1/3 cup warmed coconut oil1/3 cup agave syrup3 tbsp beetroot juice

Bee pollen to decorate (optional)

Method 1) Work up all the cake ingredients, except the chia and

poppy seeds, in the food processor until it represents cookie dough.

2) Add the seeds and shape the mixture into balls and flatten, or use a muffin tin.

3) Store in the fridge for at least three hours to allow the chia seeds to bloat.

4) If you have a dehydrator you can warm the cakes up for two hours, or warm through in the oven (door open on 50 degrees centigrade. Do not cook.

5) To make the icing, soak the cashews for at least two hours, drain and blend with lemon juice, coconut oil and agave syrup. Add the beetroot juice to colour.

6) Pipe on the icing when the cakes are cold and sprinkle with bee pollen. These cakes will last up to four days in the fridge.

Berry Merry Chocolate Bar

Rudolphs Carrot Cake



A fresh voice in the raw food world,

Stephanie Jeffs is the creator of

Explore Raw, the author of five raw food

ebooks, founder of Londons newest

raw food cookery school, and the host

of a range of retreats and raw food

workshops and juice camps across the

UK and Europe. These include the first and only luxury vegan

fitness bootcamp retreats with juicing, gourmet raw foods,

fitness and massage, in Portugal.

www.exploreraw.com

You will need...For the sausages2 cups sunflower seeds, soaked onion1 tsp garlic powder1 tsp onion powder3-4 portobello mushrooms (or rehydrated exotic mushrooms)Tamari1 tbsp garam masala2 tsp chia seeds2 tbsp water

For the blankets1 aubergine, thinly sliced 2 tbsp tamari4 tbsp olive oil2 apricots3 tsp onion powder1 garlic clove1 tsp curry powderSplash of water

Method 1) Marinate the mushrooms in tamari and set aside.2) Soak the sunflower seeds in pure water overnight.

Drain and put in the food processor with the onion, garlic powder, onion powder, garam masala, chia seeds, water, and marinated mushrooms.

3) Form into sausages and put in the fridge for at least four hours, while the chia seeds bloat.

4) To make the blanket batter, blend tamari, olive oil, apricots, onion powder, garlic, curry powder and water.

5) Rub the batter into aubergine slices and sprinkle with a dash of tamari. Marinate overnight then wrap over refrigerated sausages.

6) Dehydrate for up to 10 hours or warm through in an open oven on a very low heat.

Top tip If you dont fancy sausages, turn them into a pt by adding three tablespoons of olive oil to the rested and cooled mix (still allowing chia seeds to bloat) and blend to a pt. Serve with crackers or lettuce leaves.

You will need...1 heaped cup of cashew nuts, soaked large cauliflower parsnip1 lemon (juice)1 tbsp tamari cup nutritional yeast flakes1 tbsp olive oil1 tbsp tahini1 tsp agave syrupSalt and pepper to taste

Method 1) In a food processor on the S blade blend the

cashews with the nutritional yeast flakes. 2) Chop the cauliflower and add all the other

ingredients until you reach the mash consistency you like. I like it lumpy. Christmas just wouldnt be the same for me if it were smooth! Its ready to serve or you can warm through in a dehydrator if you have one.

No-pigs in Blankets

Cauli-cashew Snow Mash



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How we fuel our bodies affects our thoughts. Our thoughts dictate our actions. Our actions create our lives. More and more women are mutilating and torturing their bodies in pursuit of physical perfection, and at what cost? The same women feel more empty, lost, exhausted, resentful, unfulfilled and angry than ever before, with no change in sight.

Kemi Nekvapil is on a mission to help fuel that change with her new book, Raw Beauty. The guide promises to hold the reader by the hand and take her on a journey of inner and outer transformation... that leads to a calm glow of self-love, self-care and self worth. In this extract, she explains some of the basic principles of the movement.

ANEW

OF BEAUTY


I have six important questions to ask you. And then I will talk about eight reasons why we women struggle to nourish ourselves. These will make us think about the value of Raw Beauty and show where the Raw Beauty basics came from and where they can take you.Take a little time with each question and think about how they relate to you.Six important questions:1) Do you want a better relationship with

yourself?2) Do you find yourself waiting for

everything around you to be perfect before you start living your life fully?

3) Are you struggling with feelings of unworthiness and not being good enough?

4) Do you desire more you in your life?5) Are you experiencing a lack of

fulfilment?6) Do you desire more joy, passion and

purpose in your life?

If you have answered yes to one or more of these questions, read on. And, first, lets deal with the concept of habits.

Release the habit trapSo much of the time we believe we need to change our bad habits to good habits. If we want to get rid of a bad habit, it is said we must replace it with a good habit. But that is not always easy. Take giving up smoking, for example. We all know people who have given up smoking, only to replace it with the habit of overeating so another bad habit replaces the initial one.

Ideally, smokers could replace that habit with a good one exercise. But I can see why this might not be easy. If you are a smoker, all that is involved is simply getting a cigarette from the packet, lighting it and putting it to your lips. The exercise option, meanwhile, is a completely different kettle of fish setting an alarm, getting up, getting dressed in gym clothing, going

BIBLE

out in the dark and cold, doing things that stress your body and heart (I know smoking does, but you know what I mean), and then getting showered and dressed again, and so on.

So, replacing a bad habit with a good habit is not always as easy as it sounds, especially when the good habit involves a lot more effort and there is no immediate payoff. But there is a better option.

Invite the good stuff inRaw Beauty is not about changing bad habits I do not even like using that terminology but about adding nourishing actions to our life.With Raw Beauty, there is nothing we have to give up unless we desire to give it up along the way. We do not need to completely change the way we live, although some women do just that on their Raw Beauty journey, and enjoy their lives more because of it.

With Raw Beauty we will add more and more of what is important to us in small, manageable pieces. We will add more of what makes us happy and more of what nourishes us. And as we do, the non-nourishing habits will begin to fade because they are being squeezed out not through being forced out, but by creating less and less space for them.

I can tell you with my hand on my heart that in my discovery of Raw Beauty, I have never forcibly stopped myself from doing anything. It just happened that once I started adding more nourishing actions to my life, the less nourishing actions just fell away. For example, over the past 15 years the following things that previously were completely normal for me have disappeared from my life: drinking coffee and soft drinks; eating a loaf of bread in one day (true, and more than once); eating fast food; drinking too much alcohol every weekend; being around destructive and negative people; experiencing regular headaches, extremely painful menstrual cycles and insomnia; hiding from my fears; and dumbing myself down. I never consciously decided to stop any of these things I just got to a point where they had no appeal for me any

KIND


A NEW KIND OF BEAUTY BIBLE

more, and I let them go. No forcing. I just let them go.

When we get to a point where we are not fighting something any more, we can allow something else to come in. We use up so much valuable energy fighting. And, instead of fighting, we can create space for kindness. Are you kind to yourself? Nourishing ourselves is so much

better than being unkind to and fighting with ourselves. Compare the harshness versus the kindness behind the following sentences. I must be more disciplined, versus, I

am becoming more disciplined every day and it feels great.

I must be a better mother, versus, I am a good enough mother.

I must be thinner, versus, I am becoming more comfortable in my own skin.

Raw Beauty empowers us to create a relationship with ourselves that we are proud of. We all have the capacity to let go of the good to make room for the great.

Eight reasons why we struggleNow it is time to consider the eight reasons why women struggle to nourish themselves and their lives. Understanding the effect of these reasons will prepare us to begin to let go of them and invite Raw Beauty into our lives. Read these reasons with your own thoughts, feelings and experiences in mind.

We feel not good enough or broken and in need of fixing.

This means we are prone to adopt diets

that punish us, that we hope will fix us, for example, or we start courses that promise to change our lives in seven days. And when the diet or course inevitably does not work, we are left feeling not good enough again and we give up and feel like a failure. Until we decide to repeat the cycle of fixing ourselves, again

We confuse diet with nourishment.Do you know anyone who has been on a restrictive diet and felt happy? Not likely or not for long. Losing weight might be easily done, but nourishing our body is something completely different and many women get the two confused. This is why pre-packaged diet food in plastic trays delivered to your door to be heated in the microwave is a viable business in todays society. We are confused and overwhelmed by all of the contradictory dietary information out there.

We are unable to say no.We all love to be of help to others, but if

being of service to someone else costs us our wellbeing, we have a problem. If we are unable to say no to other people, family, work, and so on, there is a very good chance that we are unable to say yes to ourselves. The fear of saying no and upsetting someone can be the biggest source of unfulfillment for many women. When we put our needs, desires and dreams aside it never ends well we will wake up one day saying, What happened to ME?

We take on too much. We all have full lives and the last thing we need is to bite off more than we can chew. When we take on more than we can handle, we can end up feeling like a failure. If we get overwhelmed and cannot succeed in all we say we will do, this can lead to a victim mentality that impacts not only us, but also those around us and leaves us feeling disempowered and resentful.

We have the good girl complex.

The need to be liked and validated is human, but if we are overly concerned with what other people think of us we may find

ourselves living their version of our life. Doing what

is expected, flying under the radar and never stepping out of our comfort zone

for fear of failure or judgement is how a good girl survives. But if we do not create anything for ourselves and do not strive for anything, in the end we feel the loss of passion and joy in our lives. We grow up to be good but unhappy women.

We are waiting for all of the conditions around us to

change. We might think, When I

have lost those 5kg, things will be better. When I make more money, things will be better. When they change their attitude/policy/opinions, then my life will be better. And when all of those ducks are in a row, we will start to live our lives to our fullest potential. But nothing will line up exactly as we want it to, when we want it to, so we may as well just start to live fully now.

We give away our power. Taking responsibility for our own life is where the magic is, yet many of us give away our power to our husbands, children, bosses, parents, families, business partners, etc. We are the only ones responsible for our lives, and every action we have ever taken has led us to where we are now. We may not like what life throws at us but, happy or sad, healthy or sick,

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we are 100 per cent responsible for how we react to what happens to us. It is

time to take our power back and own our lives.

We think self-care is selfish. We are only just coming out of a time

when to do things for ourselves was

considered selfish. This way of thinking is hopefully

shifting, but many women who are physically and emotionally undernourished still believe that to put themselves first is selfish, uncaring and vain. We worry about what people will say about us if we spend time on our own interests. We are happy to say, I am so busy at work. But we are not so comfortable saying, I am busy looking after myself. The truth is, we are of no use whatsoever to ourselves or anyone else if we are sick, exhausted and unfulfilled.

To be able to live a nourished life and embrace our Raw Beauty, we need to begin to let go of these eight reasons that cause us to struggle. They will not disappear overnight, but letting go of these eight reasons will make room for your Raw Beauty to shine and thrive. And now we can talk about the real thing

8

Raw Beauty explainedRaw Beauty is based on the concept that our real beauty comes from who we are and the actions we choose to take from how we feel about ourselves, how we connect with others, and the difference we all make as individuals.Raw Beauty is the kind of beauty that every woman possesses. It is

the kind of beauty that we need to nourish within us, for us. Raw Beauty is different for every woman because we are all different. It is what nourishes us and makes us feel good about ourselves as individuals. The foundation of Raw Beauty is based on seven basic principles.

Seven principles of Raw Beauty1. Body nourishmentNourish yourself with living plant foods on a daily basis for mental clarity, energy and beauty. Move your body to increase your self-sexiness.

2. Self-loveBe proud of who you are. Nurture yourself and attend to your needs. Be the best woman you can be for yourself and others.

3. Creative expressionCreate your life and honour yourself by nurturing your creativity.

4. Joy creationJoy comes from choosing joy, moment by moment. Practise the art of gratitude.

5. Elevation of relationships and communitiesSurround yourself with women who will raise you higher and support you to create the life you want to live. And be this person for others.

6. Living your passionsBe a full expression of your passions and therefore a full expression of your gifts.

7. Purpose and contributionChoose your purpose and then powerfully share it with others in ways that make a difference.

You can discover your own Raw Beauty through these seven principles, keeping in mind that it is a powerful form of beauty that cannot be given to us or taken away, either. This form of beauty cannot be found on the scales, in a dress size, in a surgical procedure or in a jar.

Raw Beauty: Nourish your body. Empower your mind. Create your life. is out now. Go to www.keminekvapil.com

Kemi Nekvapil is the worlds leading

authority on Raw Beauty. She believes a

womans unique beauty comes from who

she is and the actions she chooses to take.

As a speaker, coach and author, Kemi has

worked in the wellness industry for more

than 20 years. A pioneer of raw food in

Australia, and an international speaker, Kemi runs events and

retreats that transform the lives of women.

www.keminekvapil.com


A NEW KIND OF BEAUTY BIBLE

Rich orange, bright yellow, and deep green skins have quickly filled the farmers markets baskets and bins. Winter squash including buttercup, kabocha, acorn, butternut, pumpkin, and spaghetti squash, are a telltale sign that the coolest months are upon us. In traditional Chinese medicine, these vegetables are considered warming foods that help to increase yang to activate circulation, detoxify, and support your body to adjust to the cooler temperatures.Winter squash are rich in carotenoid phytonutrients, especially alpha- and beta-carotene, which is converted to the

powerful antioxidant vitamin A in the body. Vitamin A is a superstar anti-inflammatory that works to improve eyesight and fight off nasty colds by strengthening the immune system.

This family of vegetables are also an excellent source of potassium, which works with sodium to balance water in the body. Winter squash add fantastic fibre to the diet, too, that helps detoxification and to regulate blood sugar, support good gut bacteria, and encourage regular waste elimination.

Oh MyGourd!

Eating a high-raw diet in winter means occasionally switching on the oven and indulging in a little guilt-free cooking. Nutritionist Amber Baker knows that when it comes to tackling winter squash, its all about great flavours, healthy methods, and beautiful colours.


Serves 2

You will need...1 medium butternut squash, peeled, halved, deseeded, and cubed2 tsp coconut oil, divided tsp sea salt2 shallots, minced2 cups water1 cup coconut milk2 tsp curry paste1 tsp fresh ginger, grated

Method 1) Preheat the oven to 325F (160C)2) Toss cubed squash with half the

melted coconut oil and the sea salt. Spread evenly onto a baking sheet. Roast for 20 minutes, or until fork-tender.

3) In a medium saucepan, saut shallots in the remaining coconut oil over low heat. Add cooked squash, water, coconut milk, curry paste, and fresh ginger. Heat over low to medium heat.

4) Carefully transfer and blend mixture in a high-speed blender or with an immersion blender until smooth and creamy. Thin with more water if necessary. Season with additional sea salt.

Serves: 4

You will need...1 tbsp coconut oil1 red onion, thinly sliced2 cups vegetable stock1 cup chanterelle mushrooms1 cup lentils cup fresh cranberries1 tbsp cumin2 garlic cloves, minced1 kabocha squash, halved and deseeded1 tbsp coconut oil1 tsp turmeric tsp sea salt cup cilantro

Method 1) Preheat the oven to 350F (175C)2) In a large frying pan, saut the red

onion in the melted coconut oil over medium heat.

3) Add the stock, mushrooms, lentils, cranberries, cumin, and garlic. Stir gently and heat to a gentle simmer. Cover and allow to cook over medium-low heat for 45 minutes or until all of the liquid is absorbed and the lentils are tender. You can add more liquid as you go if the lentils remain undercooked.

4) While the lentils are cooking, cut the kabocha into one-inch slices. Toss sliced squash with melted coconut oil, turmeric, and sea salt until evenly coated. Space out slices on a greased baking sheet and roast for 25 minutes, or until squash is fork-tender.

5) To serve, place two slices of kabocha squash on a plate, top with lentil mushroom mixture, and garnish with fresh cilantro.

Butternut Squash and Coconut Cream Soup

Kabocha Lentil Squash


OH MY GOURD!

Amber Baker, CNP,

RNCP, realised her

passion for health

through sickness.

After a loved one

became ill, she dived

into the world of whole

body wellness and studied at the Institute

of Holistic Nutrition. She now works as a

nutritionist at an integrative cancer centre

in Vancouver, Canada. I spend every day

doing what I love: sharing my knowledge

of whole foods, learning how to nourish

my body, and empowering individuals to

become a part of their own health story.

www.amberbaker.ca

Serves: 9

You will need...1 cup millet, divided cup walnut pieces2 tsp cinnamon1 tsp baking soda tsp sea salt1 cup pumpkin puree cup carrots, shredded cup pitted dates, chopped and soaked cup coconut oil, melted2 tbsp ground flax6 tbsp water1 tsp fresh ginger, grated

Method 1) Preheat oven to 350F (175C) and line a

12-cup muffin tin with unbleached baking cups. Set aside.

2) In a small bowl, combine flax and water. Let stand for at least 10 minutes for mixture to thicken.

3) In a high-speed blender, mix 1 cup of millet to create a flour. Set aside.

4) In a medium bowl, mix millet flour, remaining millet, walnuts, cinnamon, baking soda, and sea salt.

5) In a separate bowl, mash pumpkin, carrots, dates, coconut oil, flax mixture, and ginger. Combine wet and dry ingredients.

6) Spoon mixture into baking cups and bake for 30 minutes. Allow to cool before consuming.

Walnut Pumpkin Millet Muffins

OH MY GOURD!



Jade Taylor, 29, lives in West Yorkshire with her husband and their two children. She works as a gardener and is always on the go whether shes off to work or looking after the kids, life can be pretty full-on. She enjoys a largely raw lifestyle, especially during the summer months, but had noticed her commitment waning and had put on some unwanted weight. Thats why she decided to take on the Get Started Wheatgrass Challenge to help her get back on track.

As luck would have it, she won a months supply of frozen wheatgrass shots from Bristol-based company, Big Juice. Having tried powdered wheatgrass before, Jade was dubious about how palatable she would find the shots. As it turned out, the challenge was a lot more enjoyable and,

well, less challenging than she expected.

Get Fresh!: Whats your food lifestyle like at the moment?Jade Taylor: Im vegan and I am raw in the summer, but then it kind of tapers off. My diet has been going downhill big time Ive been eating more junk. So Im glad I started on the wheatgrass.

Was that your main motivation for wanting to take on the challenge? Yeah, definitely. Id put on a bit of weight, and I know Id felt brilliant on raw, but Ive got two kids and a husband, so its not always practical or easy when they wont eat it. I wanted to get back into being healthy and I know that wheatgrass is great for you and alkalises the body.

Had you tried wheatgrass shots before?Id had it as a powder, which was nowhere near as nice as the shots. I thought it was going to be quite unpalatable, but that wheatgrass was nice, and its not sweetened with anything.

Did you enjoy it?I necked it back the first few times. I would definitely buy some more, I know that! Once its defrosted its just like having fresh shots, and its so much better than the powder. I either drank it on its own or mixed it in a juice or a smoothie.

Was it easy to stick to the regime?It was a piece of cake. They delivered each weeks supply in a box with ice packs, so theyre still frozen, and then you just put them straight in the freezer. You can put it in your fridge the night before and then just swig it back on an empty stomach in the morning.

Did you notice any effects?Before my period I normally get spots, and I didnt have any of that. Ive definitely noticed a difference. My nails have got

so strong and really long there must be a difference because for a week now theyve looked great.

Have you made any other lifestyle changes as a result?I normally go to the gym, but Ive been much more determined since doing the challenge. It sets me up for the day. Im tempted to do a three-day juicing plan with the same company, because frozen shots and juices are great for busy lifestyles, for those of us who dont have time to grow our own wheatgrass.

Will you be continuing to use wheatgrass shots in the future?Yeah, definitely. Especially now Ive had the freshly frozen stuff, because its so much easier than the powder. With the powder youve got to blend it, but with the shots you can just gulp it down or mix it with some coconut water. I do have a lot of powders, but I definitely prefer this in liquid form.

What would you say to someone whos thinking of taking on the challenge?Definitely do it. And for people who dont have the time or arent getting as much fruit and veg as they need, thats easily a portion, and all your minerals in a tiny serving. And it makes it so much easier.

Jade completed the wheatgrass challenge with a four-week supply (28 shots) of frozen shots from Big Juice, (regular price: 40 including free delivery). If youd like more information about Big Juices frozen wheatgrass shots and other products, please visit www.bigjuiceltd.com.

MYCHALLENGEWHEATGRASS

In the Summer issue of Get Fresh! we challenged you to take on a 28-day wheatgrass challenge. One lucky winner had a months worth of frozen shots delivered to her house by Big Juice. We caught up with her to find out how she got on.

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The holidays are the perfect time to introduce more fresh raw vegan foods into your kids lives. During the holidays, families are more inclined to prepare food from scratch rather than grabbing nutrient-void fast food. With greater varieti

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