One Saturday morning I woke up waiting a green juice. So I took everything green out of the refrigerator and juice it. I usually don’t juice greens because I get a fantastic green juice at Josh’s Organic Garden called the “Thank God” five days a week. Not only does Josh have the best greens ever, but also their juicing method is out of the world.
So I have gotten used to drinking green juices five days a week and Saturdays they are not open. I washed all my greens and juiced them including two apples because my juicer is not as great as the one at the Juice Bar. And now it has become a tradition to wake up Saturday mornings and juice the greens.
Here is what I juice:
3 types of Kale (dinosaur, red, and green)
3 types of chard (red, yellow, and white)
Florida Romaine lettuce
Dandelion, Spinach, Collard Greens
Celery, Carrots, Cucumber
2 apples (optional)
I juice everything and put it in a jar, mix in about 2/3 of water, and some pH drops. I save half of that for my sweetie and he adds a lime/lemon to his juice, and I add the two juiced apples to mine.
When I was growing up, my grandfather used to make these pickled onions once a year. He would make about 1 two-gallon-size jar of these and share with the entire family. He would peel every little onion, wash them, and fill up the jar. These onions would be served with steak and other dishes.
I now eat them with salads and any other raw dish we make for lunch or dinner. I have shared them with friends and even made a few jars to give as gifts for the holidays.
Here is what you’ll need to make these pickled onions:
1 glass jar or Mason jar with cover
Small red, yellow, and white onions (enough to fill up the jar)
1 small beet per jar cut in small cubes
2 garlic cloves chopped
2 Tbs. chopped cilantro
1 small jalapeño pepper or any other hot pepper sliced
Water (enough to cover onions in the jar)
Real salt (1 Tbs. per 1 cup of water)
Peel onions and wash them. Put the garlic, hot pepper, a few of the beet cubes, and half of the cilantro at the bottom of the jar and add one tbs. of Real Salt. Fill the jar half way with the onions and add the rest of the beets, garlic and cilantro. Add the rest of the onions until the jar is full. Add one cup of water and if the onions are not covered, continue to add more water one cup at the time. Add one Tbs. of salt per each cup of water added after the first.
Cover the jar and let is sit at room temperature for four days. Each night open the jar and let the gases out. Replenish the water and salt if necessary. I put a pan under the jar in case that water comes out which happens often and that way I won’t have to clean a mess.
After the four days, put the onions in the refrigerator and use in salads, dishes, etc.
One of my favorite cooked dishes was Russian borsch. It was my favorite soup to make for Denis and when we became vegetarians I stopped using beef to make it. However, when we became raw, I had a hard time finding a recipe for borsch that I liked. Finally, I invented my own and liked how it came out. The almond milk gives it a “sour cream” feeling to it. I have actually made this soup with golden beets as well. So I hope you enjoy it as well!
1/2 cup of raw almonds & water (or 1 cup of raw almond milk)
1 medium size tomato
2 medium size beet
3/4 cup shredded cabbage
Garlic and onion to taste
Salt to taste
Blend the almonds and water to make almond milk. Strain the milk in a nut bag or if you want to keep the pulp, don’t strain. Poor the milk back into the blender and add one beet, one carrot, and the tomato. Add some salt, garlic, onion, and olive oil and blend until smooth. Put aside in a bowl.
Shred the other carrot and beet and add to the soup base. I use my food processor with a shredding blade to save time. Add cabbage and dill.
Pour in serving bowls and add some olive oil on the top.
Whenever I don’t feel like making a complicated dish for dinner or I have run out of greens, I make this hummus I learned at this year’s Raw Spirit Fest in D.C. I also add some cut veggies, usually left over veggies, to make a “Mediterranean” dinner or plate that comes out amazing with very little effort.
Using the food processor, combine the seeds and nuts; add tahini, olive oil, salt, garlic, cumin, lemon or line juice and begin mixing. After most of the nuts are grind, begin adding some water until you reach the desired consistency. I personally like it very smooth and liquid, but you can decide how much water to add. Add the sun dried black olives and continue to mix in the food processor until smooth.
Cut other vegetables such as broccoli, celery, carrots, cucumbers, red peppers, etc, and serve as a meal. It takes a few minutes and everyone loves the hummus.
Kimchi is one of my favorite dishes ever! I think I can eat it almost everyday. Here is my way of making raw vegan kimchi.
1 Napa cabbage or Chinese cabbage
Real Salt (first to salt the cabbage and then to salt the whole recipe)
5 to 7 cloves of garlic
Peeled Ginger to taste (I use about 1 inch square of a ginger root)
1 red pepper
1 jalapeño pepper or cayenne pepper (not powder)
1 yellow onion
1/4 cup Bariani Olive oil
Chili flakes and pepper flakes to taste
10 Scallions julienned or cut in long strips (lots of scallions is what makes this recipe)
Wash the cabbage and separate the leaves. Let the water drip off the cabbage and get a container ready to place the cabbage for the salting part of the recipe and another container to press down the cabbage. Line up some leaves on the container put salt all over. Add another layer of leaves on top and add more salt and repeat until you use all the leaves and salt every layer. Use the other container to press down the cabbage. Let sit for 8 hours or overnight until all the cabbage is soaked in the salty water. You can let it sit more time to ferment more, but it won’t probably be raw at that point. You can also choose to let it sit less time, but I find that 8 hours is just perfect. Taste the cabbage and if it’s too salty for your taste, rinse it, but if it’s fine, just dumped the residual water.
Cabbage and salt in layers
To make the paste, I like to use my juicer to mince all the ingredients for the red paste. However, you can use a vegetable chopper or a food processor for this part. So mince or chop or process the garlic, ginger, red pepper, onion, and some of the red pepper flakes or jalapeño pepper or cayenne pepper. When I put this thru my juicer using the mince blades, there is also some juice that comes out which will make the paste a bit more liquidly and that’s why I don’t have to add water to this recipe. If you use a food processor or a chopper you may have to add a few spoons of water and the olive oil. Mix this paste and taste it for flavor. Depending on the saltiness of the cabbage and of the paste, you may want to make sure they will balance each other.
Peppers and Garlic for Kimchi
Using the same washed container, spread some of the paste at the bottom of the dish and take some of the scallions and spread them over the paste… you are going to layer the cabbage and paste like a lasagna. Take some cabbage and cover the first layer of the paste, and then add some more paste and scallions over the cabbage and keep layering in that order. Once you used all the cabbage and paste, cover the container and refrigerate for a few hours (4 to 6 hours). If you have cabbage or paste left over, just add it to the sides or try to fill in every space in the container.
I get about 6 to 8 servings out of this because I use a lot of it in different salads. I like to take a cucumber and chop it small cubes to add to the kimchi.
One of the hardest things to give up for me was Asian food such as Japanese, Thai, and Korean. So I’ve created several recipes to make up for my favorite dishes and flavors I miss. Hope you enjoy them too!
1 inch cube ginger
1 Tbs. brown miso paste (unpasteurized)
Garlic, olive oil, and salt to taste
Put all ingredients in the blender and blend until mixed. Serve immediately and add cilantro to decorate.
Decorating tip: Add some avocado, sprouts, and pour some olive oil.
Cucumber Spicy Noodles
3 medium size peeled cucumbers
¼ red peppers sliced or julienned
½ romaine lettuce
½ jalapeño pepper or cayenne pepper (or powder)
2 Tbs. of Nama Shoyu or Braggs
A handful of cilantro
Sesame seeds (black if possible)
Using a spiral-slicer cut the cucumber to make noodles and put aside. In a bowl, mix the Nama Shoyu or Braggs (or both) with the olive oil, cayenne, and chopped cilantro. If using jalapeño peppers, mix in food processor. Cut the romaine lettuce and make a bed of lettuce in each plate. Put the noodles and cut red peppers on top of lettuce. Pour the dressing on each plate and sprinkle some sesame seeds and more olive oil.
Decorating Tip: you can also cut some fresh tomatoes and add to dish.
Computer bag, Hiking bag, and Lunch bag ready for our trip!
In the two years we’ve been vegan raw foodists we’ve travel quite often and have been able to eat what we are used to eating at home and not struggle finding food during the trip.
How do we do it? This is a very common question we get asked all the time. In the last trip we took, to DC for the RSF, I was in the plane and decided it was time to write about it. So here are my top ten tips to travel raw!
First, check the rules for traveling with foods, liquids, etc as they are constantly changing. If you travel internationally chances are it’s a bit more difficult to bring some vegetables and fruits with you are on the plane. Second, check to find the closest organic markets, local farmers markets, and raw food or vegan restaurants around the area you are staying. We love HappyCow.com because it helps us plan ahead where we will be dining once we arrive at the location. It also shows me all local markets and their contact information. Using this information, we map the places we want to go to and decide where to eat or shop for food.
Helpful tip: Write down the phone numbers and hours of operation of the places you want to visit.
Bring Your Own Food
We always carry Avocados, lettuce, and cucumbers with us for the plane ride. I also include enough fruits, nuts, and seeds for the ride. So far, we haven’t had any issues at security. We have a lunch bag that qualifies as a carry-on where we put all our food for the plan ride. Yes! You do have to run it through the x-ray but it’s better than the “glow-in-the-dark” food at the airport.
Helpful tip: carry extra bags for compost such peels, seeds, etc.
We loved our olive oil and can’t live without it. So we’ve emptied and old vanilla extract bottle that is about 2 oz and washed and filled it up with Bariani’s Olive Oil to carry with us in the plane ride. Using the foods we bring and the olive oil, we make ourselves a nice meal sometimes in the plane or at the airport while connecting.
Helpful tip: Go to any food court and ask for a plate or container to use for making your food.
This is a topic that is very delicate with most people who are healthy. Salt… we like it and we need it. We use Real Salt and carry it with us everywhere. We have it in the car, at work, in my purse, everywhere. So when we fly or travel, it’s always with us.
Helpful tip: Real Salt has a small container that can be refilled.
Traveling Lunch Bag
Water, Green Powder and pH Drops
Water is possibly the most important part of traveling. Since we can’t carry liquids anymore, the first thing we do after the security check is get water. If you are lucky, some airports carry water with a high pH that will help you keep hydrated during your trip. If you are driving, I suggest taking your own water with you in a cooler. We also use a green powder and pH drops to add to the water. This helps us stay hydrated and get all the vitamins our bodies need while traveling. We even carry lemons or limes to squeeze into the water to that it stay fresh… yes that’s more complicated, but we now carry our lemon squeezer!
Helpful tip: if you carry your lemon squeezer (like we do), take it out of the bag during security check and set it on top of your jacket so that they don’t go through your lunch bag.
We always do desserts because if you pass the cinnamon bun stand at the airport, chances are you would be tempted to have one. If a fruit serves as dessert, bring apples and bananas as they are the easiest to carry. If you don’t consider a fruit dessert, then bring something sweet for the trip. We like to make nut and dried fruit bags for the trip. Sometimes we carry raw chocolate bars, not good if you are planning to sleep in the plane. Also, we recently discover raw cookies in a package by Go Raw and they are perfect for traveling.
We carry two to four tea bags to drink in the plane and ask for hot water to brew the tea. We like the Lemon Echinacea Throat Coat by Traditional Medicinals the best. Why we drink tea? Most time in planes people are sick and we don’t want to run the risk of getting sick, especially if you are not getting the food your body is used to eating while traveling.
Helpful tip: ask for two cups of hot water to brew one tea bag, they usually server the water in small cups.
Utensils and napkins
We used to ask for plastic utensils at the airport and then put them in a zip lock bag to re-use. We also shared one napkin as we like to conserve and travel as green as we possibly can. We now travel with a small kitchen towel, the size of a face cloth, and keep in the lunch bag during the trip. In our last trip to San Francisco, purchase traveling re usable utensils at Café Gratitude, but you can also buy them at Bamboo Utensil Set To-Go . Ok so you don’t need to buy anything, simply get utensils at the airport and re-use them throughout the trip.
Helpful tip: Carry your salt, utensils, and napkins in the same zip lock bag inside your lunch bag, that way when is time to make your food in the plane, everything is accessible.
So last year we flew on Christmas day and arrived in California at close to midnight and we had run out of the food we carried with us. All there was open in San Fran were Chinese restaurants, and we didn’t think they would carry a salad! So here’s what we did, we ran to a 24-hour drug store and looked for snacks. They actually carried some vegetables rolls and fruits as well as some nuts and seeds. We bought some bananas, water, and pecans and that was our meal. Basically, don’t get depressed, there is always something raw somewhere. Don’t give up!
If everything else fails, buy at the airport
So if you had a last minute trip and didn’t get a chance to pack your lunch bag, buy a salad at the airport. Yes, the “glow-in-the-dark” salads and fruits that have been transported there by so many hands and trucks. We’ve done it once or twice when traveling overseas and brought an avocado to complement the depressing lettuce they sell you at the airports, and we are not proud of it.
Helpful tip: carry your salt and oil and make a nice little meal.
When traveling overseas, the rules may be a little different. You may have to eat all your food before you get to the other country. I also heard a tip from Sergei Boutenko on how to travel to other countries, make a powder of dehydrated vegetables and pack it in your carry on. Ask for a cup of hot water and mix in the powder, with some salt and oil and you have a nice soup. Our local raw vegan farmers market actually sells the powder of a veggie mix that can be used for traveling. Nut bars and other raw treats help hold you until you land but will most likely dehydrate you.
As we continue to travel, we learn more tips on how to continue our lifestyle and enjoy traveling to new places. The best part of traveling raw is the faces of the people sitting next to you watching you eat! 😉
We stayed at a B&B in Mt. Shasta that has a Vita Mix and Dehydrator so we made pizza!
Once upon a time there was the green raw breakfast smoothie. Two handfuls of any greens found in my refrigerator (kale, dandelions, chard, collards, lettuce, and spinach) with two fruits (usually banana or mango) and half avocado. We loved our green smoothie for the morning and enjoyed its creamy refreshing nature that woke us up and gave us energy to start a hard day at the office.
But one day, the mango season ended! And the hand-picked bananas we used to get from our friend Tim Tye stop coming. We were left without fresh local fruit! And breakfast was never the same!
One day, I woke and looked at the refrigerator… so full of greens and no fruit. All of the sudden, I saw hidden behind some raw food leftovers, a beautiful heirloom tomato and fresh cucumbers I had bought at Josh’s Organic Garden. And that’s when it hit me!
“Who said breakfast had to be sweet!” I said aloud and reached for the tomato and cucumbers.
I put my two handfuls of greens in my Vitamix, heirloom tomato, cut cucumbers, half avocado, olive oil, and a dash of salt.
My husband woke up to the noise of the Vitamix and ran to the kitchen. “What are you making?” he said.
I opened the Vitamix and pour it in a bowl and said “Who said breakfast had to be sweet?”
He put on his glasses and tasted the green liquid I had pour in his bowl and said “hmmm nice!”
10 Zucchinis sliced in a mandolin slicer (for two people use 2 or 3 zucchinis and reduce the marinade)
1 cup of your favorite marinade (see recipe below)
2 cups of your favorite pate (see recipe below)
Slice zucchini using a Mandolin slicer and marinate the night before (I place them into a lasagna pan as if they were lasagna noodles and pour the marinade over each layer). When ready, prepare the pate to fill the rolls. Line up the zucchini slices and put a spoon of pate at on the slice and roll the zucchini and put in the dehydrator sheet. Repeat process to use all slices and pate. Dehydrate for 2-3 hours.
Marinade I recommend
Pate I used for party
1 cup of hemp seeds
¼ cup of pine nuts
½ sun flower seeds
Salt to taste
2 Tbs. water
Italian herbs to taste
Crackers and Pate
1 cup sunflower seeds soaked for 1 hour
½ cup hemp seeds soaked for 1 hour
¼ sesame seeds soaked for 1 hour
¼ pumpkin seeds soaked for 1 hour
1 cup ground yellow flax seeds (I used yellow to make them light)
½ shredded zucchini
Any seasoning to taste (I often alternate between Italian herbs or Mexican Seasoning)
About 1 cup water
1 Tbs. salt
I soak all the seeds in the same container and after 1 or 2 hours I drain them and rinse them again with ionized water. I them put them in the food processor and grind. Put the grind mixed seeds in a bowl and add the flax powder and seasonings as well as salt. Mix well and then add the shredded zucchini. I add as much water as I want and continue to mix until I have the desired consistency and that way the crackers won’t have to dehydrate for a very long time. After mixing and making a “dough”, press them flat onto a teflex sheet and dehydrate for approximately 4 to 8 hours. Serve with any pate, salsa, or guacamole.
1 broccoli cut in mini florets same size as the other vegetables
1 cup of diced tomatoes
1 yellow zucchini diced small
1 cup peas
1 Tbs. lemon juice
2 Tbs. olive oil
Curry powder to taste (I use about 2 Tbs. of curry)
A pinch of garam masala
A pinch of cumin
Salt to taste
Curry Sauce (see recipe below)
Mixed all the ingredients in a bowl and let the marinade mix well. Transfer to a teflex sheet and dehydrate for 1 to 2 hours.
1 red pepper
1 cup of sundried tomatoes soaked for about 2 hours
Garlic to taste (I use about 2 cloves or more)
1 Tbs. lemon juice
Ginger to taste (I use about an inch cube)
½ cup of cilantro
Curry powder to taste
1 Tbs. Coconut oil
Salt to taste
*To make it spicy I add about 1 red or green jalapeño
Blend all the ingredients in the blender until smooth (you may want to add a little bit of water or oil to make it more liquid). Bring the vegetables out from the dehydrator and put in a glass container and add the curry sauce. Mix well and return to dehydrator for another hour or so.
I made a big salad and one of our friends brought another salad which everyone loved! I often use lettuce to replace rice and serve with any dish.
Raw Nut Tofu
1 cup Irish moss paste
¼ cup water
½ lemon juice
2 cups of Cashews soaked for 2 hours
1 Tbs. of unpasteurized light miso
Salt to taste
Blend in high power blender until smooth. Use a plastic wrapped container to pour the mix. Refrigerate for a few hours and serve. Another variation on this is to actually marinade the tofu in the kind of sauce you want until it soaks the sauce. I put the marinade in the blender from the beginning and refrigerate longer.
Many of my friends and family members often ask us what is vegetarianism and veganism, difference between them, and the benefits of changing to these lifestyles. So I’ve decided to write about these three commonly asked questions and explain what I have learned in the subject of vegetarianism and veganism.
Definitions and Difference
Vegetarianism means to me to exclude all animals (meats and fish) from one’s diet. There are three subcategories within the definition of being a vegetarian. Lacto-Vegetarian includes dairy, Ovo-Vegetarian includes eggs, and Lacto-Ovo vegetarian includes both eggs and dairy. Veganism excludes all animals and animal byproducts not only from one’s diet but also one’s lifestyle. For example, vegan will not buy leather goods, or soaps that contain animals, etc. Therefore, the difference between being a vegetarian and a vegan is that vegetarians still consume some animal products (eggs, cheese, butter, honey, etc) even though they don’t eat the flesh. Vegans don’t eat, wear, or buy any animal products.
Some of the benefits I found by transitioning to a vegetarian and later vegan diet included improvement in my health, increase in money savings, and decrease in environmental impact.
When I first started in the whole-foods/health journey, I was obese. Once I started fading out the amount of flesh I consumed, I started to loose weight. In addition, I saw changes improving my skin, energy level, mood swings, and productivity. I made sure to transition carefully and visit my doctor regularly to run blood tests to ensure that the process was not damaging to my body.
As we stopped buying animal products, I noticed that we were spending less money on food bills and eating out. We were also spending less money on energy drinks, extra vitamins, and restaurants as we found that vegetarian dishes are usually the least expensive in restaurant menus.
When we became vegetarians and later vegans, we were not aware of the impact that consuming animal flesh has in the environment. Always being an environmental conscious person, I was blinded about the effects that animal consumption has on our earth. I was glad to find months after the complete transition to veganism that we were helping save the planet by not consuming and not buying any animal byproducts. I strongly believe that one cannot be an environmentalist and still eat animal flesh.
I don’t judge people for what they choose to eat. I have many friends and family members who will eat a steak in front of me while I’m eating a raw vegan meal. I believe every person has the right to make their own decisions when it comes to their lifestyle, and therefore, only one knows what is good for one’s self. I do not recommend anyone to change their lifestyle without doing the appropriate research and getting the advice of experts. I strongly believe that every person is different and what is good for me may not be good for another person. So here are some resources that can direct you to find answers.
Vegetarian Times Vegetarian Beginner’s Guide by the Editors of Vegetarians Times
The pH Miracle: Balance Your Diet, Reclaim Your Health by Robert O. Young
The Food Revolution: How Your Diet Can Help Save Your Life and Our World by John Robbins
Healthy at 100: The Scientifically Proven Secrets of the World’s Healthiest and Longest-Lived Peoples by John Robbins
The Newman’s Own Organics Guide to a Good Life: Simple Measures That benefit You and the Place You Live by Nell Newman
Skinny Bitch by Rory Freedman
The Great American Detox Diet: Feel Better, Look Better, and Lose Weight by Cleaning Up Your Diet by Alex Jamieson
If the Buddha Came to Dinner: How to Nourish Your Body to Awaken Your Spirit by Hale Sofia Schatz (Halé Sofia Schatz, Shira Shaiman)
Super Size Me (2004)
Crazy Sexy Cancer (2007)
This website is for educational and informational purposes only and may not be construed as medical advice. The information provided in Panyvinito.com is not intended to replace medical advice offered by physicians. Please contact your primary care physician before making changes to your diet or lifestyle.
What is Pan y Vinito?
Pan y Vinito is my nickname. When I was born, a movie was released called "Marcelino Pan Y Vino." My grandfather saw the movie and named me after the movie. So from then on he called me "Marcelita Pan Y Vino." Years later the name became "Pan y Vinito."
The words Pan y Vino actually mean "bread and wine."