on Sep 11, 2014 0 Comment(s)

The majority of us don’t drink enough water; and we all know water can get a little boring when you are drinking it all the time. Not to mention, it is hard at times to pass up all the sweet and unhealthy drink options that are available and especially plentiful in the summer time. Instead of reaching for the soda pop and other sweet drinks try using these ideas to literally spice up your water and make it more interesting to drink!


on Aug 28, 2014 0 Comment(s)

We are all familiar with using aloe vera to treat sunburns; its the most popular way we use aloe vera today; but there is SO much more this plant can do!


We all know aloe vera is amazing; but not all of us know how wide reaching the health benefits of aloe vera are; not to mention how incredibly easy and cost effective it is to make your own raw aloe vera gel at home. The ancient Egyptians called it the “plant of immortality” and it is probably the most widely used plant for skin applications throughout history! 

on Aug 21, 2014 0 Comment(s)

Culinary Applications from a Certified Raw Food Chef

One of the challenges switching over from cooked to raw is knowing what to do to thicken dishes. We need thickeners and binders to create proper consistency to imitate specific dishes. For many new raw chef’s one of the biggest initial hurdles is figuring out what you can use to have everything you just threw into the food processor bind together somehow.

It becomes clear in the raw world wether your making something from scratch or mimicking a cooked recipe it’s the consistency and texture that make or break the recipe; but many of us are unfamiliar of the tools we can use that are raw that will help us get the perfect consistency. Here are some Culinary Applications for Thickening Recipes I have learned over the last few years and some awesome culinary tips.

#1 Irish Moss:

The powerful gelling agent inside Irish moss, polysaccharide (a natural form of sugar) make it a superb choice for many raw recipes and desserts. When it is thoroughly blended or incorporated into a recipe, it disperses throughout a liquid to create a semi-solid structure. This semi-solid structure holds well and acts as a great emulsifier that binds the dish together. The desired consistency can be easy to obtain so long as you have the right ratio of Irish moss to liquid/ingredients in the recipe; so depending on the type of recipe you’re working with its a good idea to start with less and add more. Irish moss is usually made into a gel and then incorporated into recipes, it makes liquids “fluffy” and is used in smoothies and diet drinks, dips and sauces, salad dressings, creams, jellies, puddings, nut cheeses, nut yogurts, and desserts, etc. It is often used as the  critical binder in many raw desserts from pies to mousses, ice creams, frostings, parfaits, and tarts to an exhaustive longer list. You can even add a teaspoon or tablespoon of it in your nut milks to help it keep from separating and bind together! It will thicken the nut milk and make it feel creamier, plus it keeps in the fridge longer as well. Simply use your blender to blend it in to your freshly made nut milk and just shake/stir before use.

Irish Moss has many talents from creating a mousse like texture in some desserts to a gel like or even firmer texture to other desserts, to thickening a sauce, to reducing the amounts of ingredients used in recipes; such as reducing the amount of oil in a salad dressing, or reducing the amount of nuts in a seed cheese. Many raw fooders are conscious of how dense certain nut and seed dishes can be, and look to an alternative to make their dishes still have body but not feel so dense.  Irish moss can thicken your recipes and give the gel like texture that you would get from adding a bunch of fat and nuts.  So you really can make guilt free raw desserts and dressings! Because Irish moss is so powerful at binding a recipe together, less nuts and seeds will be needed in certain recipes, thus reducing the fat and caloric count without hurting the nutritional content, resulting in a lighter recipe. The high nutritious content of Irish moss alone is worth adding in small amounts to a variety of dishes in your daily diet, and the powerful gelling agent inside of it makes it a crucial component for many raw dishes.

Please Note: There is SO much information on Irish moss and so many culinary applications that A blog on how to make Irish Moss Gel and more is coming!

#2 Flax Seeds and Chia Seeds :

Flax Seed:

The mucilaginous quality of the flax seed acts as an incredible binder; aka if you are looking for a culinary “glue” to bring your recipe together; flax seed is probably the most powerful option. I have used it as the base for countless raw food experiments I have made throughout my culinary career; specifically for experimental baking recipes like pie crust, bread, bagels, muffins, cookies and crackers. In fact, all of my cracker recipes now use just flax seed as its base. If I am making something that starts falling apart and I want to bring everything back together quickly adding a little ground flax is like adding a miracle glue that will bring everything together.

As soon as it’s shell comes into contact with moisture it absorbs it quickly and expands into a glutinous liquid known as mucilage. To give you an idea of how fast and strong its mucilaginous properties are; if you stirred in 1-2 tablespoons of flax seed into a glass of water it will thicken up and have a consistency of pudding; making it Perfect for raw food recipes! You can use the flax seed whole or grind it up and put it into just about any raw food dish you are making and it will instantly absorb the excess liquid in the mixture and thicken it up.  To use; I recommend grinding the flax seed using a coffee grinder and slowly adding small amounts into whatever recipe you are trying to thicken.  Sprinkle a small amount over your recipe and stir it in; then wait a few moments and watch it thicken in front of your eyes before you add more in. You don't want to add too much and make it too firm! If you do, don't sweat it, just slowly add a little more water till it reaches the perfect consistency.

on Aug 15, 2014 0 Comment(s)

Summer is here and in full swing! Nothing says summer more to us than all the fresh seasonal produce that is in season; and what better way to enjoy summer’s freshness  with yummy Rawmio! This summer take advantage of the abundant fresh, seasonal produce when it’s at its most delicious and nutritious by pairing it with Rawmio using these fun creative snack ideas. 

Here are 5 easy summer snack ideas using Rawmio that are fast to make so you can have more time to have fun this summer!

on Mar 03, 2014 0 Comment(s)

RFR.com: Your recipes are truly some of the best to be found on the internet. How did you learn to create such amazing food? Did you attend a culinary school or has it been completely self taught?

Emily: Thank you! I’m all self-taught. I prefer learning how to do things my own way and that is how it’s always been with me. I am a perfectionist and like to be in control (sooo Virgo). A few of my favourite hobbies – writing, photography and healthy eating – come together on my blog and since I enjoy having these activities in my life anyway, I think they naturally complement each other.

RFR.com: On a similar note - you have mad photography skillz! Do you have any official training or was it all self learned and trial and error? And while on the topic of photos- what type of camera do you use in order to capture your creations in such an incredible way?

Emily: Nope! Also self-taught. I used to love to shoot landscape and abstract photography but obviously now my niche is food and that is all I have time for at the moment. It was a lot of learning through experience and yes – trial and error. If you look at some of my earliest posts, my photos are cringe-worthy. I have a Canon 50D with the 50/1.8 lens and thoroughly love it. Before that I had the Canon T2i with the standard lens and it worked great too, but it’s just not on the same level as my current one. I use all natural lighting and simple set ups with plain black or white backgrounds; I like the food to be the focus.

RFR.com: Nothing is more inspiring than seeing young people taking care oftheir bodies through healthy eating choices. What inspired YOU to lead a plant based, mainly raw diet and lifestyle at such a young age?

Emily: Agreed. For me healthy living just makes sense. We live in our bodies, so everything we do takes place in them; it’s logical we should keep them in the best shape possible so our lives can have the best foundation possible for doing whatever we want to do! It’s like keeping your home tidy.

RFR.com: What does a normal day of eating/drinking look like in the life of Emily Von Euw?

Emily: Wake up, drink water, do some sort of exercise then when I am hungry I’ll make a massive smoothie or juice and devour it. When I get hungry again I will eat fruit… this goes on until evening when I make my dinner. Dinner is often just more fruit; but often you can also find me eating oatmeal, steamed veggies and whole grains, or a huge salad. I always eat giant portions. And following dinner… you can pretty much bet on the fact that I will enjoy a raw dessert, chocolate banana milkshake, or at least some dates and nut butter. Life is good.

on Jan 28, 2014 0 Comment(s)

Do you find it hard to walk passed the raw food set at your local Whole Foods without salivating over the many delicious, albeit expensive, crunchy munchy snacks and treats? Have you often wondered how you can keep up financially with this habit? There's been an explosion of raw treats within stores in recent months and we must say the result is pretty much addictive! However, if you're feeling the drain on your wallet it may be helpful to strike a balance between indulgence/convenience and wholesome homemade goodness, which honestly, can taste just as good if not better than what you're buying in the store. 

First, lets dissect the reigning King of the raw food snack aisle: the kale chip. Why are kale chips so addictive and hard to turn down? The reason touches on a few key areas:

Number 1: they're crunchy, salty, and perfectly seasoned and come in flavors like ranch, cheesy nacho, and mustard dijon…need we say more? I think it's safe to say this combination inspires a universal YUM. 

Number 2: they are the ultimate fusion of taste bud satisfaction and nutrition! When you dig into a bag of potato chips you'll probably feel pretty yucky afterwards when all that oil, salt and other unmentionables hit your system. With kale chips you can indulge, lick your fingers clean, and get on with your day feeling like a million bucks! 

This lovely leafy brassica has gained a lot of attention lately, proving itself as a true superfood that is both accessible, affordable, and versatile! It's popping up in recipes ranging from salads, soups, entrees, crackers, sauces, pestos, smoothies, juices and of course chips. Why this newfound fame and recognition? Kale is an absolute wealth of nutrition, and it provides all of this goodness in very few calories (win!). 

Let's start with all of the vitamins, the leaders of the pack being Vitamin K, A, and C. In just 1 cup of kale we receive 1180.1% of our DRI of Vitamin K, 590.2% of our Vitamin A, and 71% of our Vitamin C. Oh, and did we mention this is COOKED kale. Think of how much you get from RAW. Special attention should be given to that epic proportion of Vitamin K. This critical fat-soluble nutrient is necessary for healthy blood cell and bone tissue formation, and if you're not eating your leafy greens it may be lacking within your diet. It's pretty obvious how to fix a deficit - simply eat some kale! 

Kale also provides us with some other nutritional lovelies such as minerals manganese, copper, calcium, potassium, iron, and magnesium, along with vitamins E, B1, B2, and B6, loads of fiber and protein too! Incredibly noteworthy is kale's antioxidant activity. Rich in key flavonoids such as quercitin and kaempferol as well as powerful carotenoids, kale can help boost our bodies defenses against free radical damage, giving it a leg up in the realm of cancer prevention.

Kale also helps fight inflammation - an issue found to be at the root of many degenerative and chronic health issues. How does it do it? By means of alpha linolenic acid - a potent omega 3 fatty acid. And remember all of that Vitamin K? It also acts as an anti-inflammatory nutrient within the body! Inflammation is a huge issue in todays world and can wreak absolute havoc if it gets out of hand. The more anti-inflammatory foods we can eat the better. 

Lastly, glucosinolates. These phytonutrients can't be left out when discussing the benefits of kale consumption! Glucosinolates provide spectacular anti-cancer benefits and also acts as a powerful aid to our detoxification processes. Kale's naturally occurring sulphur compounds also play a huge role in it's ability to help rid the body of toxins on a cellular level. Basically kale helps build us up, nourish us, protect us, detoxify us and otherwise keep us glowing with radiant health. 

Now, back to the good stuff, KALE CHIPS. Eating kale fresh in things like green soups, smoothies, juices and salads is of course best, however, that need for a satisfying crunchy salty snack can't be denied. Kale chips are possibly the healthiest way to satisfy that craving and are unbelievably EASY to make! Here's what you need:

on Jan 10, 2014 0 Comment(s)

If you're ready to make 2014 the year you turn off that stove and embrace more raw food preparation than you've landed on the right website! We've got the recipes to inspire you and the tips to help take your kitchen from cooked food drab to raw food fab! While a raw food lifestyle doesn't need to be complicated and gourmet everyday, having a few key kitchen tools will really help set you up for success, enable you to prepare a more diverse amount of recipes, and help make your food prep experience a true joy! After all - if you're not having FUN making food than you're definitely not as likely to stick with a certain way of eating. And one thing is for certain- raw food preparation can be such a joy, and become like an intuitive dance with your taste buds guiding the way.

The Essentials

1) High Speed Blender

This is by far the best piece of equipment you can invest in when building a lean, green and fully equipped raw food kitchen. Go with a Vitamix or Blendtec as these are both incredibly powerful, are industry proven, and will be able to tackle any blending task with ease and efficiency. While it's true that there are many nice blenders out there for a fraction of the cost non will allow you to reach that ever-so-desirable level of creamy smoothness like a high speed blender can. If you want your cheesecake fillings to be ultra silky and decadent, your nut milks to be perfectly blended into frothy perfection, and your green smoothies to possess not a single lump or chunky bit of fiber you'll need to invest in a good blender. Once you do you will literally wonder how you managed without it. The truth of the matter is the more delicious and incredible tasting you can make your food creations the more exciting this diet will be for you and the more apt you'll be to stick with it long term!

on Nov 26, 2013 0 Comment(s)

Don't waste another moment searching around the internet for Thanksgiving recipes! We've gathered some of the healthiest and most delectable recipes in one convenient location for you. What you'll find here is a mix of more traditional Holiday fare along with some not-so traditional (but super yummy and crowd pleasing!) recipes anyone at your Thanksgiving table will enjoy.

Inspiration is just a few clicks away, so gather your ingredients, fire up those high speed blenders, food processors and dehydrators and get ready to uncook up a storm this year!

on Sep 03, 2013 0 Comment(s)

Most everyone aspires to feel good and look even better. By making a few changes in our eating choices we can directly influence both of these things every single day! One of the easiest and most delicious ways to improve your energy levels, enjoy greater levels of health and yes even become more outwardly beautiful is to incorporate densely nutritious superfoods into your diet. 

What is a superfood exactly? It's a term we hear a lot about in the health scene. Superfoods by nature contain more nutrient density per calorie and many even contain certain vitamins, minerals, and phytonutrients which are harder to come by elsewhere. While anyone can benefit from consuming more nutrient dense superfoods, jumping into this world can easily become a bit overwhelming as there is a lot to choose from these days! What are the best ones to choose and how does one utilize them?  It's easier and more delicious than you might imagine! Lets start with a few RawGuru favorites and staples that you can easily incorporate into foods you're most likely already consuming whether you're 100% raw or not.  


What it is:

This particular algae can do a world of good for us! It is loaded to the max with every vitamin and mineral known to man and is in fact like a whole food multi-vitamin supplement that the body can actually break down and utilize completely. This algae powder is a highly pigmented, dark greenish blue color and is dense with chlorophyll. Spirulina feeds our bloodstream with the fundamental elements necessary to repair and build healthy tissue. It is incredibly high in highly absorbable protein, is detoxifying to the body, and can help us maintain an alkaline blood pH. Algae for life! 

How to use it:

Add a tsp (or several tablespoons!) to your breakfast smoothie, sprinkle it over salads, mix it into cooked or raw soups, add some to salad dressings, or incorporate it into recipes for raw crackers or kale chips.


What is is:

Lucuma is an Amazonian super fruit known as "Gold of the Incas" and has a very pleasant caramel or graham cracker-like flavor making it delicious in dessert recipes! It is high in many vitamins and minerals but is an especially good source of beta carotene, iron, calcium, phosphorus, Vitamin B3 (Niacin), and fiber. The lucuma fruit is tree ripened, peeled, de-pitted and then low temperature dehydrated and finally milled into a very fine powder that blends very easily into recipes. You will love the unique flavor of this wonderful super-fruit powder - there is nothing else like it! Oh - and did we mention it is also low glycemic? No blood sugar spikes here!

How to use it:

Add it to raw chocolate recipes, raw cheesecake filling, raw  "graham cracker" pie crusts, caramel sauces, sprinkle it over cereal or oatmeal, or add it to nut mylk.


What it is:

Maca is by far the most amazing root vegetable you'll ever come across. It is native to South America and grows at higher elevations in the Andean mountain range. Revered and coveted by the Native cultures of Peru, maca has a long track record as a superfood and has in fact been consumed as a staple for thousands of years. It's hormone balancing effects are unparalleled in the world of herbal medicine, and it has been used for centuries to increase fertility, energy, and general stamina. It acts as an adaptogen helping to strengthen the bodies many organs and systems. It can be used to equally benefit both men and women! Maca has a very pleasant malt-like flavor that is very synergistic with other sweet tones such as vanilla and chocolate. 

How to use it:

Blend it into smoothies and nut mylks, raw chocolate recipes, creamy tea lattes/elixirs, raw desserts such as pie crusts, cookies, bliss balls and energy bars, or mix it with nut butter and eat with sliced fruit

*Cacao Nibs

What they are: 

Cacao is perhaps the most important superfood of all because, well, without it there would be no chocolate! The cacao bean has been a sacred food since the ancient times of the Inca and Mayan indians. It was revered as the "Food of the Gods" and was used in ceremony as well as a form of currency. If you thought blueberries contained a lot of antioxidants you must be told that raw cacao actually contains 100 times more! Cacao is rich in a variety of flavonoids and is also extremely high in valuable trace minerals such as magnesium, calcium, iron, zinc, copper, potassium, manganese and vitamins such as Vitamin A, B complex, Vitamin C, and Vitamin E. Cacao is also famous for its unique chemical compounds such a theobromine and phenylethylamine (or PEA) which can influence our brain chemistry and release certain feel-good neurotransmitters such as serotonin and anandamide.  Cacao nibs are simply broken pieces of raw cacao beans for convenience of use!

How to use them:

Eat them plain or with dates and nut butter for a healthy chocolate fix, add them to trail mixes, sprinkle them over salad (yes, really! A chocolate salad - why not?) grind them in a blender or coffee grinder and make cacao powder to use in all your chocolate flavored recipes. For more raw chocolate ideas check out *cacao powder, *cacao paste, and *cacao butter!

*Goji Berries

What they are:

These lovely little berries are absolute powerhouses of nutrition and have become quite famous in the most recent years although their usage is ancient. They are native to Asia and are most commonly grown at higher elevations in areas such as Tibet and Mongolia. They have been used in Chinese medical practices as a general immune boosting and longevity tonic/food for millennia! You'll find over 20 vitamins and minerals within each handful of these little "red diamond" berries. They are exceptionally rich in Vitamin C, beta carotene and iron. Goji berries also contain all 8 essential amino acids making them a complete protein and are a source of unique plant sugars called polysaccharides with wonderful immune boosting properties.  

How to use them:

Sprinkle them over granola, oatmeal or yogurt, soak them and blend into smoothies or nut milk, add them to trail mixes and homemade energy/granola bars, or just eat them by the chewy, delicious handful!

on Aug 06, 2013 0 Comment(s)

If you're a woman whose already into raw foods and are considering having a baby down the road odds are you've thought quite a bit about pregnancy nutrition. After-all, once you clean up your diet and experience the health benefits such as elimination of disease, better fitness levels, clearer skin, better digestion, more peace and happiness in your life, improved self esteem and mental outlook, etc, you can't help but want your future baby to get the benefits of proper nutrition as well!

Pregnancy is a truly miraculous time where your body works intimately with Nature and the Universal Energy of Creation to literally build a separate human being from scratch. How the female body can build, sustain, and nurture to the extent that it does is truly mind boggling when you think about it. Making a baby is quite a feat and the importance of getting proper nutrition throughout the process should never be overlooked! However, when things like morning sickness (or on the opposite end, hard core junk food cravings) kick in it can be hard to make optimal food choices. It can also be hard to know what to do when everyone out there is giving you there opinions and experiential knowledge, and every book or doctor you talk to has something different to say. You want to be certain that you are providing everything your baby needs to be healthy and vibrant! Yet you may find that your mind is telling you something different (way different!) than what your body is saying. You may be completely confused or even scared. If you are a mama or future mama whose interested in following a raw food based protocol during pregnancy hopefully this blog will give you some suggestions that resonate. 

The number one rule for pregnancy is to listen to your OWN body. No two pregnancies are the same, and one women's experience may differ hugely from another! Take other peoples advice with a large grain of salt (Himalayan salt of course!). Pregnancy is not the time to be restrictive, set unachievable goals, or overly stress yourself out about things like diet. It is a time to surrender, trust, get cozy and get quiet so that you may listen to that inner guidance, because if you do, you will find that it is communicating with you very clearly. By listening to your own intuition and body you will feel a sense of empowerment which will aid you during your entire experience as a pregnant women. Instincts are strong during this time; embrace them!  

There is no reason why one can't eat a high raw diet during pregnancy, and no doctor, even in mainstream medicine, will tell you that raw fruits, vegetables, nuts and seeds aren't healthy for a mama and developing fetus. However, don't be shocked if your taste buds, and your ability to eat and enjoy foods you once did, completely shift during early pregnancy. Morning sickness can be awfully intense for many women, and it is not necessarily a sign that you are doing something wrong, or that your body is overly toxic. Hormones are raging, and your body is channeling large amounts of energy towards developing a healthy placenta to nourish your baby during this time. These elevated hormone levels are enough in and of themselves to make one queasy. The body also has natural protective mechanisms within it that will shy you away from foods that MAY potentially harm your developing baby. Dark greens, herbs, and highly cleansing foods such as blue green algae are great examples. While these foods are some of the most potent and nourishing foods on the planet, they also contain a lot of complex plant chemicals, or can trigger detoxification, and in these early stages of pregnancy the body has one goal in mind: protect, protect, protect that little baby! You may find that those spirulina salads, kale chips, and green smoothies you once loved look completely unappealing or may even make you feel downright sick! Listen to your body at this time. Stick with basic, whole foods even if that means consuming more cooked foods. Some non-raw things that may work well if you're experiencing bad morning sickness are: steamed or baked potatoes, yams, or squash, steamed vegetables, brown rice, quinoa, or millet, cooked vegan soups, or sprouted bread toasted. Fresh fruit is a great choice even with morning sickness as the sweetness and high water content will be inviting to the palate, will help with dehydration, and give the body a flood of vitamins and antioxidants. Consuming fats that are easy to digest such as coconut oil, young Thai coconut meat, and avocado may be a better option than nuts, seeds and nut butters during this time as well. Consuming foods that are very easy on the digestive system and liver is important during early stages of pregnancy while the body's vital energy is deflected to the babies rapid growth and the development of the placenta. Put yourself on the "No Dogma Diet" during this time. No dogma allowed! If your body is telling you to eat something in particular it may be best to go ahead and honor that. Note how it makes you feel physically without sitting in any judgement. This experience can be eye opening and awareness expanding! 

Once morning sickness fades away (and don't worry it will eventually even if it takes its sweet time!) you'll be overjoyed to be able to enjoy a more well rounded diet again. Quality over quantity is the name of the game during pregnancy. Don't buy into the idea that you must eat enough calories for 2 people, it is simply not true. To keep things in perspective remember how tiny this little being is at this point. You will need to be eating enough to put on the healthy amount of weight necessary during pregnancy and breastfeeding but there is no need to overdue it and gain too much which may have health complications. Nutrient density, not nutrient deficiency and high calories, is where its at. There are several key nutrients that come up a lot during pregnancy discussions, even more so if raw foods or veganism are the focus. These are: Protein, Essential Fatty Acids and DHA/EPA, Folate, Vitamin B12, Iron, Calcium, Vitamin K, Vitamin D, and Choline. Please note that ALL vitamins and minerals are important during pregnancy and breastfeeding, these are just a few focal points especially as a vegan or raw foodist.

If your intention is to stick with a mainly raw, vegan diet it IS actually possible to get all of the above nutrients while eating this way, however a bit of planning and effort may be in order. Foods like dark leafy greens, hemps seeds, blue green algae, sprouted nuts/seeds and nut butters, coconut, goji berries, Incan berries, olives, etc. are rich in tissue and muscle building amino acids. Foods such as chia seeds, the herb purslane, hemp and borage oil, and blue green algae provide plenty of omega 3 essential fatty acids. Folate can be found abundantly in sprouted legumes such as lentils and also in leafy greens, citrus fruits, sunflower seeds, avocado, and even tomatoes. For iron the following foods are wonderful, just make sure to accompany them with plenty of Vitamin C for optimal absorption: spirulina, spinach, parsley, sprouted legumes, hemp seeds, as well as pumpkin and sunflower seeds. 

Pregnancy can draw a lot of minerals from the bones. Raw vegan foods rich in calcium also happen to be more alkaline than animal products sources like dairy. This leads to less mineral leaching from the bones in an attempt to buffer acidity. Get calcium from dark leafy greens of all kinds like kale, chard, collards and broccoli, sesame seeds and sesame tahini, coconuts, chia, and almonds. For Vitamin D your best bet is to get unfiltered sunlight on your bare skin for at least 15-20 minutes per day (along with some stretching and deep breathing!) but if you can't do this it is recommended to take a whole foods-based, organic Vitamin D supplement to ensure that you have enough in your blood stream to replenish yourself while the baby takes what it needs from you. Many vegan supplements these days combine a balanced ratio of Vitamin D, calcium, and magnesium along with various co-factors making it easy to get these critical bones building nutrients. 

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