recipe

Kitchen Kit - Getting into Rhythm with your Pestle & Mortar

Sistahintheraw Pestle and Mortar

Kitchen Kit...

A well used pestle and mortar can add the gift of ancient creativity to your kitchen. These sets have been around for thousands of years BC. and have traditionally been used for medicinal, pharmacology, alchemy and culinary arts.

In the kitchen this utensil set is used to crack spices like peppercorns, for crushing herbs and hand grinding roots. I love crushing tender herbs like basil to make pesto, or dry spices to make up a garam masala or jerk seasoning. Manually crushing aromatic ingredients allows their oils to be released, even dry appearing ingredients, like ginger or lemon grass, can be reduced to a paste through crushing. Theres something really satisfying about working this technique through your ingredients with your hands. 

No raw food kitchen should be without it's pestle and mortar set, however there are certain features to consider that can make it an easy to use option for specific uses. Your well constructed pestle and mortar set will last for many years and is always convenient to use and easy to clean.

I opt for either a stone (granite) or marble pestle and mortar set. This is because I have found their substantial weight enables them to remain stable while you're pounding away at your spices, unlike the wooden one a purchased before realising this is an important feature the kind of use I wanted it for.

When the interior of the mortar is slightly rougher in texture, it allows for both wet and dry mixes to be worked on with ease.

I look for a wide base pestle, so that the base is broader than it's top. 

A larger capacity mortar with a deep well is effective as a kitchen tool; if you're using it to make pesto for instance, you need it to be able to adequately hold all the ingredients, with room to mix them together as well. If you plan to use your pestle and mortar for small occasional jobs, then a smaller set will do.

It's so easy to use...
Here's a great instruction on how to use your pestle and mortar:

  • Place your ingredients in the mortar and hold it in place with one hand.
  • Hold the pestle in your fist with a firm but comfortable grip.
  • Press the rounded end of the pestle down onto the ingredients and roll it against the mortar while applying firm pressure.
  • Grind until you've reached your preferred consistency.

If you are making a paste, after grinding your ingredients, you can add a small amounts of liquid (oil, water, plant milk) at a time to get the desired consistency. You can get into your own rhythm from pounding the pestle against the mortar in the process of making a paste from scratch.

I find that a pestle and mortar allows me more control over preparing small quantities and herbs and spices also have an earthier flavour.

When you’ve finished using a mortar, whether it's granite or another kind, rinse it off with warm soapy water and immediately wipe the bowl dry, especially if it's wooden, before storing it away.

Try out a Handmade Garam Masala (gah-rum ma-saa-la) Blend Recipe

  • 2 tablespoons coriander seeds
  • 1 teaspoon whole cloves
  • 2 teaspoons cumin seeds
  • 1 teaspoon black peppercorns
  • 1 teaspoon black cardamom seeds
  • 3-4 cinnamon sticks
  • 3-4 dried bay leaves

Crush out the spices adding a teaspoon at a time, until it reaches either a coarse or fine mixture as preferred. Store in an air-tight glass jar.

Translated the name means hot (garam) mix (masala). Garam Masala adds warmth (having a warming effect on the digestive system, as well as imparting a warm, spicy flavour). 

It's a spice blend that is used in all sorts of Indian recipes, including tarkas, raitas, lassi drinks, teas, desserts. Growing up, we used Garam Masala to add flavour to our baked beans. You can also sprinkle Garam Masala onto fruits like watermelons and guavas, with a pinch of salt. 

For your raw food recipes, you can add Garam Masala to your raw crackers, pate's, sauces and other savoury dishes.

The recipe ingredients for Garam Masala often varies according to its geographical region of origin.

Resources: (copy the links below and paste into your browser)
- A the traditional Mexican version of the mortar and pestle is called a molcajeteused to crush and grind spices and to prepare salsas and guacamole. 
Ten Thousand Years of the Mortar and Pestle https://www.theatlantic.com/science/archive/2016/01/mortar-pestle-object-lesson/423852/
Mortar and pestle in history and heraldry
http://www.pharmaceutical-journal.com/opinion/blogs/mortar-and-pestle-in-history-and-heraldry/11089459.blog
Bird-shaped pestle
http://www.bbc.co.uk/ahistoryoftheworld/objects/xQBDvzBRSrqVQYQ5ECaZwA
"Grinding Stone to Art Object: The Mortar and Pestle from the Renaissance to the Present"
https://www.usciences.edu/about/marvin-samson-center-for-the-history-of-pharmacy/collections-exhibitions.html
Why Every Chef Needs a Mortar and Pestle
https://www.escoffier.edu/blog/culinary-arts/why-every-chef-needs-a-mortar-and-pestle/
Real Chefs Grind It With A Mortar And Pestle
https://www.npr.org/sections/thesalt/2012/11/25/165596088/real-chefs-grind-it-with-a-mortar-and-pestle


Would you like to know about the Healthy Raw Food Lifestyle?

Living Food = Vibrant You! 
Create healthier habits, try out one of my online wellness programmes, register now

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
You can, as long as you include this complete statement with it: Anita McKenzie, is a Raw Soul Food and Holistic Health Lifestyle Mentor, she is founder of the brand "Sistahintheraw" and "Raw Soul Food" and a leading authority on Raw Food Life Success. If you're ready to jump-start your life, make healthier choices, and have more fun and joy in all that you do, get FREE success tips from Sistahintheraw now atwww.sistahintheraw.com

Medical Disclaimer
Sistahintheraw.com provides information on this website as an educational service. This website does not provide medical advice. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. The products is not intended to diagnose, treat, cure or prevent any disease. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications and medical conditions.  

Creating Wellness One Green Juice at a time

Join Sistahintheraw's  Juice Club programme

Join Sistahintheraw's Juice Club programme

Some get a kick from champagne, I get a lift from drinking green juices. Yes, juicing is powerful! I know this to be true because of my own magical, life-enhancing experiences with green juices along my health journey. It's true to say that I'm a devout green juicer, but please make up your own mind, based on your own experience, because you have developed an awareness of the the kind of nutritional support your own body's needs.

Several years ago, when I was experiencing a very difficult episode with my digestion, I turned to juicing. I was in such severe pain that it would keep me awake at night. Everything I ate, raw or not, irritated my tummy. It's no exaggeration that I felt completely desperate about finding a solution. My daughter even remarked one day on her visit to the UK from South Africa, "Mum you look grey"!

I visited a naturopathic practitioner who advised me to take juices and nothing else for a month. WowI I took a deep breath and thought, it's got to be better than where I am right now in all this pain and suffering. Here was an invitation for me to try a new approach, instead of calling on any pharmaceutical medication.

Juicing was not new to me, as children we helped my mum manually prepare Caribbean Carrot juice every Sunday, by grating and squeezing the carrots! So I started extracting 'pure' juices several times a day and when I couldn't do it myself, someone else did it for me. And do you know, in just three days of juicing, all the pain disappeared and within six days, my energy levels had completely soared. It was an amazing tubo-charged wake-up call. Just recalling it to memory fills me with deep gratitude. I juiced for the whole 30 days and was surprised that I lost two stones in weight, which had not been my intended goal.

Thats my juicing testimony, and yes, I am completely sold on juicing, it's part of my living well, self-care strategy; and I've learnt so much since having that particular experience, so it's a must that I share this introduction to juicing for health with you.

I believe though that incorporating the vibrant life-force of juices into my daily routine, in this new and healthier way, has dramatically up-graded my life. 

So I would like to invite you to think about how you can get the most out what I have to share with this information. How can you use it to suit you, to fulfil your best desires for creating your new healthier habits?

One way to think about juicing is that you will be using liquid tools to give your body a lovely hug from the inside, with one juice at a time (smile).

Juicing floods the body with micronutrients that are easily digestible, so your body will get more of what it needs with less food. A juice diet can also lead to significant weight loss,

The Health Benefits of Juicing

A Green juice is:
- rich in chlorophyl
- unprocessed
- absorbed immediately
- contains protein
- increases your energy level
- full of live enzymes

It certainly true that eating fresh fruits and vegetables can boost your energy level, supercharge your immune system, and maximize your body’s healing power. However, freshly-extracted juices from fruit and vegetables, has same nutrients as it's original, plus the juicing process removes the dietary fibre. Unprocessed juices flood your body with a concentrated form of nutrients (vitamins, protein, minerals, live enzymes and phytonutrients) that is easier to digest from the gut into the bloodstream. Green juices are pure liquid alkaline nutrition that is absorbed almost instantly. "Consistent consumption of green juices and a healthy alkaline diet will help to bring the body back in balance and create a body where disease cannot survive, but you can thrive!".

There are so many reasons to juice, not least the health benefits associated with faster and more effective absorption of these nutrients, which has a detoxifying effect and enables healthier-looking skin, to strengthening the immune system, and improving the bodies ability to heal long term (chronic) diseases.

It's best to make your juices fresh and drink them within fifteen minutes. An important thing to understand is that Juicing should form part of a healthy, well-balanced (diverse), raw plant-based diet. Eating a plant-based diet is linked to lower risk of heart disease, stroke and some cancers.

As you learn more about juicing for health, you will discover which vegetables are effective in combating specific health problems, healing and recovery. What is important about your green juice is the positive life- force energy contained in the freshly squeezed juices: the enzymes, alkaline minerals, and electrolytes. It's important to note that a pro-longed juice diet can also lead to significant weight loss, which was the my experienced shared above. It's usually not a permanent state though.

The Hippocrates Green Juice Recipe!
I love this juice, it's mild tasting, supremely nutritious and super easy to make.
For 16 oz of deliciously fresh green juice, you’ll need to juice the following:

1 to 1 ½ organic cucumbers or about 1 lb. (to get you about 8 oz)

2 stalks organic celery (leaves and all) (to get you about 2 oz)

1 hefty handful organic sunflower sprouts  (to get you about 3 oz)            

1  hefty handful of organic pea sprouts (to get you about 3 oz) 

You'll either need to learn how to sprout and you can also order freshly sprouts on-line.

Wheatgrass Juice
This is magical healing in a glass! Wheatgrass juice contains up to 70% chlorophyll, also known as ‘natures greatest healer’, it is an important blood building healer.

Wheatgrass juice is also an effecKve healer because it contains all minerals known to man, and vitamins A, B-complex, C, E, l and K. It is extremely rich in protein, and contains 17 amino acids, the building blocks of protein. Best prepared fresh. You can grow your own or buy organic wheatgrass. Drink 2, 2oz shots, a day on an empty stomach. 

Prepping Your Vegetables For Juicing
-Wash your veggies in cold water, don't soak. You can add a special vegetable wash or use        diluted apple cider vinegar
-Peel, core and deseed veggies for juicing (but not necessary for all organic produce)

It's important to make good choices when shopping for and selecting your juicing ingredients. I have tried everything from broccoli to fennel and it's taught me a great deal about which veggies resonate well with my body.

Always choose the best quality, fresh and organic vegetables you can find, they will provide you with the best nutrient dense results. Avoid discoloured or wilted veg, because they will have lost many of their nutrients. Juice and enjoy right away! You can make your green juice even more potent by adding Blue Green Algae or Spirulina!

Your Juicing Equipment
A way of extracting the juice from your fresh produce is required. If you don't have access to a juicer, you can blend or manually mash down your fruit & vegetables to it's most liquified form and then strain it. Because of the oxidation that occurs during blending etc. this undermines the nutrients in the juice, so shorter blending times are essential. If you have or can obtain a juice extractor, cold press, masticating juicers are preferable to centrifugal juicers, which create a lot of heat.

So lets get juiced about juicing! Find the time in your schedule, hectic or not, to treat yourself to liquid nourishment as often as you can, eventually daily. When you feel sluggish or weighed own, try out a quick liquid reset, try a day of liquid nourishment. You can download my FREE one-day juice fast guide, which will tell you how with it's juicing ideas and recipes to get you started. Plus you can also join us on the exhilarating 3-Day, Sistahintheraw Juice Club Fast.

Remember that supermarket shelves are full of imposters, being many steps away from their original natural state and sterilised for shelf life.

Want to Know More?

Resource and Research:
http://hippocratesinst.org/chlorophyll
http://hippocratesinst.org/getting-juiced-about-juicing
http://hippocratesinst.org/wheatgrass-is
http://hippocratesinst.org/grow-your-own-sprouts-this-week

Living Food = Vibrant You - Create healthier habits, try out one of my online wellness programmes, register here

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
You can, as long as you include this complete statement with it: Anita McKenzie, is a Raw Soul Food and Holistic Health Lifestyle Mentor, she is founder of the brand "Sistahintheraw" and "Raw Soul Food" and a leading authority on Raw Food Life Success. If you're ready to jump-start your life, make healthier choices, and have more fun and joy in all that you do, get FREE success tips from Sistahintheraw now at: www.sistahintheraw.com

Medical Disclaimer
Sistahintheraw.com provides information on this website as an educational service. This website does not provide medical advice. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. The products is not intended to diagnose, treat, cure or prevent any disease. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications and medical conditions. 

Blending and Juicing



What is the difference between blending and juicing? This is a question that I get asked all the time.

Blenders retain everything from the physical ingredients. 
They take the entire fiber and pulp and blend it all together, all of which is consumed together, usually as a smoothie, but also as soups etc..

Juicers separate the pulp from the juice and you drink the juice only. 
The process of extracting the liquid content of whole foods through a special juicing machine, means that the fiber is then discarded. Pressing fruit for it's juice has a long history, particularly for winemaking, dating back centuries.

When you juice green vegetables, you liberate the chlorophyll and your body immediately absorbs it. Chlorophyll is a detoxifier, deodorant and is an incredible healer of inner and topical inflammation and wounds. The chlorophyll enriches your blood. It is centered on magnesium and our blood is centered on iron. Juices provide you with loads of energy, but try to drink your fresh juice as soon as possible for it's full nutritional benefits.

You need to be careful to use simple juices if you are on a lot of medication. If you are very sick, you will may release toxins very quickly. This will happen in the form of bowel movements, perspiration etc.  Sometimes your liver dumps a lot of toxins. Chlorophyll is a neutralizer of toxins and can often deal with anything you have. It is good for many conditions, you will need to check your status with your qualified health practitioner.

However, it's no secret that antioxidants can support the healthy function of your body's tissues, plus green juices are an amazing high protein, nutrient rich food that enhances your body's cellular structure and acts as a detoxifier.

In the blending process, 90% of the nutrients are destroyed within the first minute and a half of blending! Plus you may also struggle to digest these combined foods, which is not the case with green vegetable juices.

The best green juice recipe from The Hippocrates Health Institute.

The best green juice recipe from The Hippocrates Health Institute.

BASIC RULES

Food Combining

It’s best not to combine fruits and vegetables (unless it’s apple), as this can affect how well your digestive enzymes function. Yes!
"Vegetables like carrots, beetroots, broccoli and zucchini don’t combine well with fruit due to their high starch content. In his book Food Combining Made Easy, Dr. Herbert Shelton explains that starchy foods have to be eaten alone because starches are digested with enzymes different from those used for any other food group. Combining starchy foods with fruit may cause fermentation and gas. However, Dr. Shelton found that green leafy veggies combine well with pretty much everything." (Ref: Food Matters)

Invest in the best equipment you can afford
Cheaper juicers and blenders introduce heat and oxygen that destroy the enzymes and nutrients in your fresh vegetables and fruit Masticating or cold press juicers, while more expensive, will last longer and are gentler on your fresh produce.

A good way to think about making your investment, is to ask yourself this: if you can afford expensive gadgets, wonderful travel or up-to-date designer clothing or jewellery, ask yourself which investment is better for your health? "Let your most valuable investment this season go to some authentic self care that will leave you enjoying a better today and tomorrow." 

..............................................................................................................................................................................


Do comment below with your experiences relating to juicing and/or blending.
Good or not so good? Every experience is a learning experience towards more health and wellness.

Check out the juicing recipes in the FREE 1-Day Juice Fast download and watch out for Sistahintheraw's Juice Club.

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
You can, as long as you include this complete statement with it: Anita McKenzie, is a Raw Soul Food and Holistic Health Lifestyle Mentor, she is founder of the brand "Sistahintheraw" and "Raw Soul Food" and a leading authority on Raw Food Life Success. If you're ready to jump-start your life, make healthier choices, and have more fun and joy in all that you do, get FREE success tips from Sistahintheraw now at: www.sistahintheraw.com

Medical Disclaimer
Sistahintheraw.com provides information on this website as an educational service. This website does not provide medical advice. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. The products is not intended to diagnose, treat, cure or prevent any disease. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications and medical conditions. 

 

 

My Epic 24 Hour Detox That Yields Awesome Results

If you’ve been feeling bloated, then you know more than anyone that you need to cleanse the junk from your body. It’s not always easy picking which path to take to cleanse your body for the results you want. But, I’ve made it super easy with my Epic 24 Hour Detox.

I don’t believe in deprivation, so you will not feel deprived in any way. In fact, you’ll feel quite the opposite.

The reality is, no matter how clean we eat, we live in a very toxic world. Before we even open our mouths to take a bite of food, we are exposed to vehicular and industrial pollution in the air and toxins in our cleaning products and cosmetics. Not to mention the havoc wreaked on the body by stress. So, the question is not ‘am I toxic?’ but rather ‘how toxic am I?’

Ready to eliminate those toxins that cause weight gain, brain fog, loss of sleep, loss of mental clarity, and fatigue?


Here’s my Epic 24 Hour Detox:

Upon Waking Drink:
Morning Lemon Elixir-
1 cup warm or room temp water
Juice from 1 lemon
Pinch of cinnamon and 1 teaspoon raw honey OR a couple of drops of stevia

Breakfast:
Blueberry Superfood Smoothie Bliss-
1 cup unsweetened almond/coconut/hemp or rice milk
½ cup frozen or fresh, organic wild blueberries
½ cup spinach
1 tablespoon coconut oil
1 tablespoon flax meal or chia seeds
Pinch of cinnamon
Stevia or raw honey to sweeten
Ice (optional)

Snack:
10 almonds and 1 apple

Lunch:
Mixed Salad-
2 cups mixed greens or spinach, chopped
½ cup carrot, chopped
½ cup cucumber, chopped
1 cup artichokes (BPA free, canned in water)
1 avocado, cubed
¼ cup hemp seeds or seed of your choice
Handful parsley, chopped
Handful basil, chopped

Chop vegetables and mix in a large bowl. Top your salad with avocado and hemp seeds. Drizzle with dressing of choice.

Snack: 
½ avocado w/ tomato & sea salt

Dinner:
Carrot Ginger Soup-
4 cups chopped carrots
6 cups bone broth or water
1 medium onion, minced
2-inch nub ginger root, peeled and grated
Sea salt to taste
Dash nutmeg
Chopped fresh parsley, dill, or cilantro

Put carrots, ginger, and onion in a pot with broth. Bring to boil then cover and reduce heat and simmer 20-25 minutes. Remove from heat and put everything in a blender or food processor to purée. Serve hot topped with fresh herbs.

Evening:
Early Evening Immune Boosting Ginger Elixir
1 cup warm or room temp water
Juice from ½ lemon
1 teaspoon freshly grated ginger or 1 tablespoon if tolerated
1 teaspoon raw honey or stevia

Bring the water and ginger to a boil, and then lower flame. Add the lemon and keep at a low simmer for a few minutes. Then pour into a mug & nourish your body.


If you’ve loved this mini detox and want to find more about my detox programs, then click here for the 'programmes and products' page to join my next Clean Eating Detox Program to maximize your results.