It was also wonderful seeing Chef Ito again!  Ito graduated from Living Light 12 years ago and has become one the the best chefs in the world.  His restaurant is one of my favorites — you can really taste the LOVE.  Thanks, Chef Ito, for spreading the love and light one bite at a time!

Next stop is Yummy: Vegan Culinary Classes in Pasadena.

Yummy’s vegan culinary class on Saturday was a yummy experience for all concerned.  Dan and I had a great time showing attendees (some not even vegan, but curious) how to make Raw Food for Cooked Food Lovers — they were blown away!  Even the raw food enthusiasts in attendance said they had no idea raw foods could be so exciting and delicious.  I love big bold flavors and it comes through in my style of cuisine and the recipes in our book, Raw Food for Dummies, as well as what we teach at Living Light.   Lot’s of people said they want to attend the school, even if only for our weekend entree level classes, FUNdamentals of Raw Living Foods and Sharpen-Up Your Knife Skills.  Others said they were ready to do as our graduate Michael Miller told them he did — and start a new rewarding career as a teacher and chef.

The next stop in our solar-powered RV (better known as Gracie) is La Jolla; then on to San Diego and back to LA before returning to the Bay Area.  Looking forward to meeting more great people interested in making healthy living delicious!

Check out ourtour schedule to see where you can meet us.

The typical avocado is about 250 calories, 75% of which are fat calories.  But wait – almost all of an avocado’s fat is monounsaturated – the kind we need to process the other less desirable kinds.  In fact, avocados are proven to decrease LDL (bad cholesterol) and increase HDL (helpful cholesterol).  Did you know avocados have more potassium than bananas do? And extracts of avocado are being researched as aiding in the reversal of hypertension and diabetes mellitus.  And a new study out of Japan suggests that avocados may have an antibacterial component.  Avocados are truly amazing.  Here is one of my favorite avocado recipes (also featured on page 128 of Raw Food for Dummies, along with easy to follow instructions on how to pit and peel them):

Vitality Soup

Yield: 2 servings

1 cup orange juice

2 cups stemmed and chopped kale or other dark leafy greens

1 small cucumber, peeled and chopped

1⁄4 cup fresh parsley, basil, or dill weed

1 tablespoon light miso

1 tablespoon lemon juice

1⁄2 teaspoon garlic, crushed (1 clove)

1⁄2 green onion, chopped

1⁄2 avocado, peeled and pitted

Filtered water as needed for desired consistency

1 Combine the orange juice, kale, cucumber, herbs, miso, lemon juice, garlic, and green onion. Blend the mixture until smooth.

2 Add the avocado and blend again — no more than 1 minute — until smooth.

The avocado originates in Mexico, the earliest reference to which dates around 10,000 BC.  The avocado tree also has a long history of cultivation in both Central and South America, with an avocado shaped urn found near the pre-Incan city of Chan Chan dating from 900 AD.  The domesticated avocado tree we know today is descended from these ancient roots and provides us with this irresistible treat.  Beside being a creamy, delicious alternative to dairy foods like sour cream and butter, not to mention making a wonderful base for chocolaty raw treats, the avocado is perhaps best know for its place in south of the border style cuisine.  One of my favorite avocado recipes of this sort is Avocado-Pineapple Salsa found in Raw Food for Dummies on page 198:

Avocado-Pineapple Salsa

Yield: 3 servings

 1⁄2 cup diced pineapple

2 Roma tomatoes, finely diced

1 avocado, peeled, pitted, and cut into 1⁄4-inch cubes

1⁄2 cup peeled, seeded, and finely diced cucumber

1⁄4 cup packed chopped cilantro

1 green onion, thinly sliced

2 tablespoons minced red onion

1⁄2 jalapeño pepper, seeded and minced

1 1⁄2 teaspoons lime juice

1⁄2 teaspoon salt

1 Put all the ingredients into a bowl and stir to mix.

Avocados are so special to me.  My history with them is so close to my heart when I remember my childhood and my father’s avocado trees.  And I love all the ways I can incorporate them – my first food – into so many delicious raw dishes.  Avocados are so satisfying and such a sensual food.  They are truly one of the best, most comforting and healthy things we get to keep with us as we embark on our raw journey.  Enjoy!

Many people who are new to raw feel intimidated by eating out.  But that’s not necessary.  Part of the fun of travel is experiencing different places and people – things you’re sure to miss if you insist upon eating self prepared raw meals in your hotel room.  These days, it’s easy to find vegetarian, if not vegan, options when eating out.  And you can make it even easier with the help of online resources like Yelp or Happy Cow.  If you still can’t seem to find anything specific, remember – just about every restaurant has a salad on the menu and often has yummy raw appetizers like guacamole, which could be ordered with veggie sticks rather than chips.  Don’t be afraid to ask for what you want.  Chefs are used to tailoring their menu items to allow for food allergies, etc.  Cutting up a few vegetables shouldn’t be an issue.

Of course, most of the places Dan and I are going on our tour this year are pretty raw friendly.  For example, our first stop is the Raw Living Expo in Sedona, Arizona where I’ll be giving the keynote address.  Obviously we won’t have any trouble eating raw there.  But – no matter how wonderfully raw your destination might be, traveling is unpredictable.  To be prepared for delays and other unplanned events, Dan and I like to bring portable snacks along.  These raw treats will tide us over between destinations if need be.  One of our favorites is flavored kale chips.  These high energy snacks are so delicious and satisfying – they make the perfect snack on the go.  There are lots of prepackaged varieties commercially available today in lots of delicious flavors.  But – you can make your own.  I’ve included a great recipe for Nacho Cheese Kale Chips on page 272 of Raw Food for Dummies.  Enjoy – and happy raw travels!

No matter where you are on your raw journey, there will be something in this book you can use.  It was good for Dan and I to get back to the basics and it’ll be good for you, too. As raw food enthusiasts, we need to support one another and sometimes, the most supportive things are the things we tend to take for granted once we’ve been raw for a while. That’s why, in addition to great recipes and food preparation tips, we included important information about what raw food is and what the benefits are; how cooking harms food; which foods are harmed most and which are harmed least. We shared things like how to set-up your raw food kitchen, how to shop, and how to plan menus. We even included how to connect with other raw food enthusiasts and of course, I shared my techniques for making raw food for cooked food lovers!

With a book of this magnitude and its potential to reach so many peopled new to raw foods, we had to make each word count. The tips, the recipes, the practical strategies are all based on our years of experience. None of these recipes are experiments concocted just for this book. Dan and I have been eating this way for decades and  have helped thousands of others “go raw” successfully and deliciously. We were new to raw once, too, and we know the pitfalls and challenges that can come up for the newly raw. We’re confident that this book will equip anyone to begin their raw journey well prepared. Our combined years of experience “walking the walk” make us excellent guides.

.As we look back on all the work we put into this book, we realize what an honor it was to work together to create this culmination of our knowledge and experience. And we couldn’t have done it without the dedicated support of our staff at Living Light. What a team! I’m so proud of what we’ve accomplished together and can’t wait for all of you to see it. We think you’ll be as pleased with it as we are!

Raw Food for Dummies by Cherie Soria and Dan Ladermann

I never thought I’d do it. I never dreamed I’d call my audience “dummies”. When people come to me to learn about raw food, they come hoping to make a significant lifestyle change – and not just significant for them personally, but also for their loved ones and the whole planet. These people aren’t dummies; they’re thoughtful, conscious beings seeking a healthier life. So naturally, when I was approached by the “dummies” people, I resisted. I’d been so turned off by the whole concept I’d never even looked at one of the books. But they persisted and I realized that my judgment was pure prejudice – I had no evidence. So I decided to do some research and realized the books weren’t aimed at dummies at all. The books are for intelligent, but busy people who want as much information as possible in as little time as possible. Well – I can certainly understand that! So – I agreed.

Writing this book was a huge labor of love for me. The time and energy I put into it took me away from some of my other duties. It spread me a little more thinly than usual. But once I embraced the whole “dummies” concept, I realized this was my chance to reach all kinds of people. The whole project became so worthwhile.

Twenty years ago, one of my main goals was to take raw mainstream. We’re definitely getting there – the evidence is all across the country as I’ve seen first hand on my travels this year. But this book is about as mainstream as you can get. Just being approached by the publisher shows how far we’ve come. And who knows how many people out there will get the raw message who wouldn’t normally even investigate it? I regard this book as a golden opportunity to realize my goal.

Cherie Soria and Dan Ladermann

The amazing thing about the book is the vast amount of information it covers in one volume. It’s a guide to going raw from transition to finding community support for a new way of life. It gets the reader started by covering the basics succinctly. The results of eating raw are emphasized and explained, such as increased energy and a vibrant, youthful appearance. The realities of cleansing and detoxifying are explained. All of the equipment is discussed as well as how to shop most effectively. My philosophy of making healthy living delicious is introduced here as well. People need to know that although embarking on a new journey, it’s going to be a sense-satisfying one. And believe it or not, there are a hundred recipes in this book! From easy-to-follow starter recipes to complex entrees to keep you satisfied with your decision, I’ve included all sorts of my favorites. And of course, there are lots of sweet treats and yummy snacks to round out your new diet – healthy and delicious!

So here I am, twenty years later, taking raw mainstream! I’m thrilled to be a part of this revolution and incredibly honored to be a spokesman for the movement in such a high-profile way. More and more people are awakening to the reality of sustainability, to the secrets of longevity and the benefits of a balanced body, mind and spirit. The more informed we are as a society, the more empowered we are for change. The raw lifestyle becomes not just a choice, but the choice for a happy, healthy life.

Visit here to pre-order you copy of Raw Food for Dummies.

For more information about Cherie Soria and Living Light International, call 707-964-2420 or e-mail info@rawfoodchef.com or visit  http://RawFoodChef.com .

The most flavorful sauces and salad dressings have five important components:

•  Tart/sour/acidic: Producing a sharp sensation of taste and smell; piercing to the mind; sharply penetrating, expressive and stimulating.
• Sweet: pleasant and agreeable to the palate and mind, gratifying, with sugar-like overtones.
• Fatty or creamy: smooth, rich, oily, luscious, lush and velvety.
• Salty: increases intensity of flavors already present; adds additional taste by enhancing flavors.
• Herbs and Spices: complement and add drama and zest to the flavor of foods

Many ingredients satisfy two or more of the five components, so it’s possible to create a simple, yet delicious, dressing or sauce using only three ingredients.

For example, pineapples, oranges, and tamarind contain a natural balance of two important flavors-sweet and tart. These fruits, therefore, satisfy two of the basic elements. That makes them ideal as a base for salad dressings.

You may also use several different ingredients from the same category. For example: garlic, ginger, and hot chili peppers all fall into the spice category and, when combined with other ingredients from the basic five, they can help to create extraordinarily flavorful dressings for salads.

Celery, sea vegetables and miso all fall into the salt category, yet they can be used together in one recipe to add different salty flavors and create an individual, yet united, effect. When using more than one salt ingredient, use much less of each salty seasoning. Salt should be used sparingly, so the addition of herbs and spices are very important, since they help to flavor dressings without the overuse of salt.

Another important element is fats or other ingredients that add creaminess. The majority of salad dressings contain oil, although it is not necessary to use oil. There is no limit to the number of dressings and sauces you can make using whole-food fats (like avocado, young coconut and tahini) or fruits (like mango, pineapple, tomatoes, and cucumbers) that thicken and add creaminess. Whole-food fats are great sources of essential fatty acids, which are necessary for good health. Of course, that doesn’t mean, “if a little is good, a lot is better”, but for most people, a small amount of fat can be included in a health promoting diet. Fats also add to the “mouth-feel” or creamy texture of salad dressings. A few whole, soaked raw nuts and seeds like cashews, almonds or sesame seeds can also be used to achieve the creamy texture people enjoy so much on their salads. For easy digestion, we recommend you use only one fatty ingredient in a dressing at one time. In other words, when making a sauce or dressing, choose oil or avocado, but not both.

If you are avoiding fats in your diet, you can use peeled, seeded cucumbers or sweet red peppers and fruits like mango and papaya to create a satisfying, creamy texture. Add a tablespoon of lime juice to balance the sweetness and some fresh herbs or hot chili peppers, with salt or miso and garlic to round out the flavor.

Remember that food preparation is an art, not a science-so you can’t make a mistake, but since ingredients vary in flavor, always start with small amounts and flavor adjust your recipes to suit your taste.

If you are interested in gaining more confidence in the kitchen and learning how to make great tasting raw vegan foods, I invite you to join us at Living Light Culinary Institute on the beautiful north coast of California.  We have been teaching individuals, chefs, and instructors the art of “making healthy living delicious” since 1998. Living Light is a California State Licensed Private Post Secondary School—so your certification means something. Why wait! You can get started for as little as $365.  Going to Living Light could change your life forever!

Raw Food Revolution Diet by Cherie Soria

I love telling people I am going to be 65 in May and watching the look on their faces! They look at each other in disbelief; ask each other if they heard that right; mouths drop open and heads shake (no, can’t be!) As I tell my audience, “The older I get, the bigger the payoff is from switching to a plant based, high raw diet.” But anyone, no matter how old they are, can benefit from changing their eating habits.

Start eating more raw fruits and vegetables today and you will most likely begin to feel better right away. You can be young and delicious at any age!

My book, The Raw Food Revolution Diet, will help you get started.  It includes tips about how to prepare yourself mentally, emotionally and physically if you have never eaten a primarily plant-based diet, and provides menus and great recipes that will nurture your spirit as well as nourish your body.  You’ll find everything you need to get started from A to Z, including nutritional information to ease your fears about not getting enough protein and calcium; how to know what a healthy body weight is for your body type, and even how to set up your kitchen and fill your pantry.

I’m so happy I wrote this book with my coauthors, Vesanto Melina and Brenda Davis, two of the most knowledgeable dieticians in the world on the subject of the raw vegan diet. They researched this book thoroughly, using only peer reviewed studies to prove that the raw vegan diet is superior to other ways of eating.

If you can’t make it to Toronto, you can go to our online store and buy (a signed copy) of the book and start today – why wait to reinvent yourself? Get the book, then sign up for the nearest FUNdamentals of Raw Living Foods. We’ll be offering four more in the next month. Check out RawFoodChef.com and find one near you.

Raw foods isn’t just roots and shoots anymore! It can be as delicious and comforting as any cooked foods you have eaten and we can show you how to make it easy. Our motto at Living Light is “Making Healthy Living Delicious” and no one does it better!

So, if you are interested in nurturing your spirit while nourishing your body, we can show you how! Check out our website, RawFoodChef.com and learn about all our classes.

I’m also grateful to our generous host, Agathe Mathieu, a Living Light graduate, and the owner of Tao Organics,Vancouver’s newest raw food restaurant. She closed her restaurant for a day to host the class and worked so hard to help make the event a raging success. Three other Living Light grads joined us, too: Jim Maurice, who is producing a first-ever raw food event in Salt Spring, called Raw on the Rawk;  Chantale Roy who teaches popular classes at a University in Vancouver, and Stephanie, who was so gracious and willing to help in any way she could.

I’m also extremely grateful to our Living Light team at home in Fort Bragg, for supporting us and taking care of business while we are away — making it possible for us to bring FUNdamentals of Raw Living Foods to the people of Vancouver, Toronto, Seattle, and Portland. Teamwork makes the dream work!

And, finally, I am grateful to the people who attended the class and made us feel SO appreciated. We came a long way to share this class and having people so grateful really validates our efforts. Most of them said they can’t wait to come to California to attend more classes at Living Light and to us, that says it all.

I wrote a book, which I have not yet published, that contains 365 little rhyming couplets that are affirmations of what I want to create in my life. One of those is something that is well embedded in the core of my being and is supported by my daily practice of appreciation:

I wake up early everyday, feeling GREAT in every way.

Next stop, Toronto!

Seeing the beauty that results from so much water reminds me how important water is to our own health. I’m going to be speaking about Raw Foods for Health, Beauty and Longevity while I’m in Canada and one of the things that is very underrated in many studies on aging is the lack of adequate hydration. Very few people get enough water.

When food is cooked, the moisture in it evaporates, so we need to drink more water to make up for it. But instead of drinking pure fresh water, many people drink coffee, soft drinks and alcohol. And, by the time we are thirsty, we are dehydrated. This causes premature aging and is another good reason to eat whole fresh, high water content foods and drink juices!  We brought juice with us on the trip and drank lots of water so we had to visit a rest stop every couple of hours.

One rest stop had a 1,000 year-old Red Cedar tree that was hollowed out in a fire over 100 years ago and still stands, albeit held together by rebar.

 Another time we stopped to “rest” and hoola hooped to add some fun and movement to the trip. Those who know me, know I love to play with the hoops! It brings out the kid in me!

We visited with one of our graduates, Becca Palm, who is hosting us for a talk and demo in her beautiful Seattle home when we return the first week of May. Then we’ll teach FUNdamentals of Raw Living Food that weekend, before going on to Portland to shower them with raw food love there.

When we arrived in Vancouver, we went to the home of our host, Agat Mathieu. She is one of our graduates and the owner of a new restaurant in North Vancouver, Tao Organics, where our FUN class will be held. Martine is staying in her adorable little cobb house with a labyrinth in front and a creek in back.

Dan and I are staying in an apartment nearby and we found out from the owner that  bears come up the creek into the old growth forest in back of Martine’s cabin, so she needs to make a bit of racket at night when she goes outside, because the bears are just waking up from their winter hibernation. Alrighty-then! I think Martine will be hanging out at our place a lot!

It’s not too late to register for one of the upcoming FUNdamentals of Raw Living Foods classes (Vancouver on Saturday, April 14  followed by Toronto, Seattle, Portland and finally back home in Fort Bragg). We’ll also be doing  a lot of talks along the way, as well as appearing at the Total Health Show in Toronto for talks and a special seminar. You can get more details about the tour at http://rawfoodchef.com/TOUR.html