Category Archives: Raw for Health

Pak Choi Kimchi :Korean Side Dish

Kimchi also spelled kimchee or gimchi, is a traditional fermented Korean Side dish made of vegetables with a variety of seasonings. In traditional preparation, kimchi was stored underground in jars to keep cool during the summer months and unfrozen during the winter months. There are hundreds of varieties of kimchi made from napa cabbage, scallion, radish, or cucumber as a main ingredient. -Excerpt from Wikipedia.

In this recipe I used Pak Choi (or Bok Choi) vegetables. Pak Choi is a type of Chinese cabbage with a smooth, dark green leaf blades. Is it popular in Southern China and Southeast Asia. This savory vegetable is typically used in salad, soup, or stir-fry. I must not forget to mention that the Pak Choi’s I used in making this kimchi are from our garden! 🙂 I consider this recipe as a basic Kimchi recipe.

Pak Choi Kimchi :Korean Side Dish
Classification: Vegetarian

Good source of: Vitamin A, Vitamin C, fiber, and probiotics


pak choi – 4 cups (stalks) quarter length cut, 4 cups (leaves) strips cut
garlic cloves – 5 pieces, minced
ginger root – 3 inch size, (about 2 tablespoon when minced)
chili flakes – 1 to 2 teaspoons (you can also use chili pepper powder, or hot pepper paste)
green onions or scallion, – 3 stalks (green onions) or 1 big piece (scallion), quarter length cut
soy sauce – 2 tablespoons
rice vinegar – 2 tablespoons
salt – 2 teaspoons
sugar – 1 tablespoon
sesame seeds, roasted – 2 tablespoons (optional, you can also use ground almond nuts)
honey – 1 tablespoon


1. In a big stainless or glass bowl place cut pak choi. Sprinkle 2 teaspoon salt and mix together. Let it sit for about 30 minutes until leaves are wilted.

2. Add the rest of the ingredients using hands or with mixing spoons. Note: Spicy-ness varies depending on the amount of  chili pepper flakes, hot pepper paste, or hot pepper powder you put. Adjust it according to your level of (heat) tolerance. 🙂

3. Put kimchi mixture in a glass jar (canning jar). Make sure leaves and stalks are packed tightly before pouring the remaining sauce into the jar. Let it sit at room temperature overnight for initial fermentation, then keep refrigerated afterwards.

Enjoy Pak Choi Kimchi as an appetizer, or as a side dish. 🙂



Pak Choi vegetables



pak choi kimchi



Pak Choi Kimchi





5-Ingredient Natural Antibiotic and Immune Booster

Nobody wants to get sick, and nobody really likes the taste of over-the-counter medicine.  We know that a healthy body and a strong immune system keeps one from getting sick. Fortunately, nature has so many excellent source of natural antibiotics and immune booster that can be found in fresh fruits and vegetables. We must remember that along with eating healthy food, it is also important to have a restful sleep at night, good physical activities, fresh air, and lots of fresh water intake to keep our bodies and immune system healthy and strong.

The natural antibiotic and immune booster recipe below is a simple one. You can add more to it to make the concoction stronger and more potent. Suggested ingredients to add: fresh ginger root, turmeric powder, cranberries (or other berries pure juice), honey.


Classification: Vegan

Good source of:  vitamins A-Z and minerals, antibacterial properties, fiber


Grapefruit – 1 large piece

Orange – 2 pieces

Lemon – 1 piece

Garlic – 1 whole bulb

Onion – 1 medium piece



1. Squeeze out juices of grapefruit, oranges, and lemon, and place it in a (canning) jar container with a lid.

2.Mince garlic and onion finely, and process in a blender half a portion of each and 1 cup of squeezed juice for about 1 minute or until it is well blended.

3. Put the remaining half (finely minced garlic & onion) ingredients into the jar, and add the blended ingredients together. Let the mixture sit for  about 7 hours or overnight. Keeps best when refrigerated.

Note: Taste and strength vary depending on the amount of ingredients added. Pulp in the mixture may be taken by adults as well for extra potency and fiber. Children may want the liquid only.

Organic dozage: Child daily supplement – 2 tablespoonfuls twice a day.  Sick child-3 tablespoonfuls, three times a day. Adult daily supplement – 3 spoonfuls twice a day. Sick adult – 5 tablespoonfuls to 1/3 cup, three times a day or as often as you want.


Grow Your Own Edible Microplants :Lentil Sprouts


Classification: Vegan
Good Source of: phytochemicals, vitamins, minerals, bioflavanoids, proteins, amino acids, essential fatty acids, enzymes, coenzymes, and fiber

We all know that green and leafy vegetables are high in vitamins and minerals essential for our overall health. Sprouts (also classified as micro-plants) are related to leafy vegetables, they provide a much higher level of nutrients than other foods. Each sprout consist of rich and healthy enzymes essential for the little plant’s (and human) growth. According to experts there are about 100 times enzymes in sprouts than uncooked fruits and vegetables. Enzymes are special types of proteins that act as catalysts for all our body’s functions.

Microplants come in different forms and colors, harvested from both land and sea, and nutritionally they are excellent source of two important phytochemicals, the chlorophyll and lycopene. These super powerful nutrients support our body’s ability to detoxify heavy metals and other toxins, and they are loaded with nutrients to boost our natural immunity to disease.

In countries where there are four seasons, it is a challenge to have fresh green leafy vegetables year-round because especially in winter time. Special planting techniques such as using low and high tunnel greenhouses must be used to ensure that vegetables thrive during freezing temperature.  But what if you don’t have a space to make a garden and put a greenhouse? Indoor seeds sprouting is one of the best ways you can do. Why not give this easy and simple method a try? It is cheap too. 🙂 Check also DIY: Alfalfa Sprouts.

What you’ll need:

1 cup of lentils seeds (you can use alfalfa seeds, mungbeans, or any bean seeds)
big bowl or any wide container
hand towel


1. Wash lentils seeds thoroughly. Toss out  bad and discolored seeds.
2. After washing, drain seeds, and soak in 5 cups of  water for 4-5 hours.
3. Rinse twice and drain.
4. Put soaked seeds in a container and cover with a wet hand towel. Make sure that the seeds are completely covered.
5. Place the covered seeds on the kitchen counter or near a kitchen window.
6. Check and rinse lintels seeds every day or every other day to prevent mold growth. Dampen the towel to keep moisture in.  In 5 days you can enjoy your fresh sprouts.

Lentils sprout is perfect for juicing, vegetables salad mix, sandwiches, and soup (do not overcook). You can eat it plain, too. Enjoy!

Note: Don’t wait too long or the stems get tough. The shorter the sprouts the better. You may use a pair of scissors to cut the stems closer to the seeds (if you want to eat it without seeds).  You can cut the micro-plants up to three times as the seeds grow some more sprouts.




5 Ingredient Tropical Smoothie

It’s not summer season yet where I’m at, but some days in mid-spring are just hot and humid. In days like that, my mind wishes for some fresh coconut juice, sweet juicy pineapple, a cool splash in the beach or a waterfall. I grew up in the tropics where coconut trees are everywhere, and fresh coconut water is not a scarcity. Who says I can’t have some tropical taste now? I still can, but not on a regular basis 😀 If you want some healthy and refreshing tropical refreshment, follow the simple ingredients and steps I share below to start with. This smoothie is loaded with nutrients and antioxidants. Also great for those who want to keep a healthy weight. I hope you’ll love it like I do. Let’s drink healthy!

Classification: Vegan
Good source of fiber, vitamins C, B6, B12, B1, manganese, potassium, biotin, copper, pantothenic acid, calcium, folate


1 cup pineapple chunks
1 to 2 medium bananas
1 big ripe yellow mango
1 cup coconut water (fresh or in can)
1 cup orange juice (I prefer freshly squeezed)


1. Wash, peel and slice all fresh fruits. If you use canned pineapple, that’s fine.
2. Place all ingredients in a blender. Blend on high until well-blended and smooth.
3. Enjoy it chilled or iced.

Makes about 3-4 cups! It taste good till the last drop! 🙂




Raw Food – Energy boost

I have the time to cook today, but I chose to eat raw instead. It is not unusual for me to have a huge bowl of raw food for lunch. The taste? It’s very good. It all depends on how you prepare your raw food, really. Does it make me full and satisfied? Definitely, Yes. I can eat something else after eating a huge bowl full of mixed veggies, but most of the times I don’t need to, because this kind of ‘ultimate salad’ already meet my body’s nutrient and energy requirement, therefore I don’t crave for something else. Usually, my stomach is not ready for the next/last meal of the day until after 4-5 hours which is about the time for my light supper — with just pure, drinking water in between meals (no snacking, to give time for stomach to rest).

Anyway, the list below are a few of the combinations I used in making my energy boost salad mix. You can always put other vegetables of your choice, and what’s available in your area. Very seldom I put tofu to add to my protein (it’s not raw), and to add a different texture to my preparation. As a mostly-vegan vegetarian, some people ask me questions about my source of protein, other than beans. I tell them that I don’t worry about my protein intake because a lot of vegetables have already protein in it; broccoli, tomato, spinach, kale, turnip greens, asparagus, cabbage, brussels sprouts, to name a few (not really few).

As I mentioned in my raw food – detoxifying blog post, we have to be careful in combining fruits and vegetables as some vegetables are harder to digest… To avoid stomach gas and bloating. It also helps when we eat the right kind of food at the proper time of day. Chewing the food longer and properly, is highly recommended — which also aids in digestion and nutrient absorption (I have to remind myself of this all the time) 😀 Should you try to eat raw meal during the day, if possible choose organically grown produce to avoid unwanted substance in your food. We only want the best for our health, don’t we?

Classification: Vegan
Good source of fiber, protein, vitamins A, B, D, C, E, K, B12, magnesium, calcium, iron, selenium, biotin, phosphorous, potassium, and many more…


celery stalks, diced
lettuce leaves
parsley, chopped
onion, diced
tomatoes, diced
jicama, diced (singkamas)
carrots, strips
mixed nuts (or a certain type of nuts)
ground sesame seeds (or flax seed)

More vegetables options: avocados, peppers, cucumber, broccoli, cauliflower, peas, corn, other green-leafy vegetables, bean sprouts, alfalfa sprouts,

Dressing: (optional)
*T = tablespoon, t = teaspoon

2 T olive oil
1 T fresh lemon juice
2 T orange juice
1/4 t dried dill weed
1/4 t dried oregano leaves
1/4 t sea salt

Mix all dressing ingredients. That easy!


1. Wash all fresh vegetables thoroughly. Cut into desired shapes and sizes.
2. Combine all ingredients. Sprinkle some ground sesame seeds. Toss and serve with or without salad dressing.

Enjoy a healthy meal!


Raw Food – Detoxifying

Most people are used to eating cooked foods, I do too, to some extent. Did you know that it is best to consume 70 to 80 percent raw food a day for optimum health? Certain foods like beans, grains and legumes require cooking for humans to properly digest them. Raw foods on the other hand, don’t require cooking, and are significantly healthier that way. A raw foods diet typically consists of fruits, vegetables, grains, seeds, nuts, and beans that haven’t been heated or cooked above a certain temperature, usually somewhere between 104*F (40*C) and 118 (47*C) degrees. Cooking destroys much of the natural enzymes and food nutrients that are essential to human health; without those enzymes, we are not getting the life-supporting benefits of our food. Our body naturally creates enzymes, but we can only do so much. “Enzymes are large biological molecules responsible for the thousands of metabolic processes that sustain life.They are highly selective catalysts, greatly accelerating both the rate and specificity of metabolic reactions, from the digestion of food to the synthesis of DNA.” (Excerpt from Wikipedia)

There are a lot of benefits to eating raw; it helps us maintain a healthy body weight, boosts our energy level, increases mental clarity, helps fight chronic diseases, and even helps reverse chronic diseases, as well as it naturally detoxifies our bodies.

Obviously, the list of raw ingredients I have in this recipe is not a lot, because that’s the only available ingredients I have at the time when I made my raw food for lunch. When you prepare your own raw food, don’t hesitate to put more ingredients. One good reminder, is to be careful in mixing fruits and vegetables in your salad, especially the harder vegetables. Fruits digest quicker than vegetables, this causes the vegetables you ate to sit in your stomach and become fermented, causing bloating, acid reflux and indigestion. Should you choose to mix a little bit of fruits in your salad, you may mix it with green vegetables like lettuce, spinach, and micro-plants like alfalfa sprouts to name a few, because greens are easier to digest. As per advice, it is best to eat fruits during breakfast when our stomach is still in an alkaline state (after the night rest), which aids in digesting fruits. During lunch, our stomach acid is stable enough to digest harder foods, including raw vegetables/foods. One important thing to remember is to choose organic produce if you can. 🙂


Celery stalks, diced
Black olives
Fresh parsley
Onion, diced
3 TBspoon of fresh lemon juice or more to taste
a dash of sea salt to taste


1. Wash thoroughly all fresh vegetables.
2. Cut into desired sizes.
3. Mix all ingredients with fresh lemon juice and sea salt.
4. Toss well before serving.

That easy! Enjoy healthy, raw eating!


Seven-layer Salad

This was one of the popular salads in the cooking world several years ago. Not only it is healthy, but quick and easy to put together. You can put any vegetables you like: avocados, olives, some tofu pieces or seasoned beans for a variation. The difference between this version and the original Seven-layer Salad is less fat, more fresh ingredients, which of course is better for you and me.

Classification: Vegan

Salad Ingredients:

4 cups mixed greens

1 cup carrots, grated

1 cup frozen peas, thawed

1 cucumber, diced

2 medium sized tomatoes, diced

1/2 cup radish, sliced

* green onions (chopped) or parsley for garnishing


1. Layer salad ingredients in a large bowl — a clear glass bowl is better, but if you don’t have one, it’s okay.

2. Pour mixed dressing over salad and sprinkle some green onions on top.

Dressing Ingredients: 

Aioli Style (a nice creamy condiment that is often use in place of mayonnaise or sour cream)

1 cup soy milk, unsweetened (or almond milk)

1 teaspoon onion powder

1/2 teaspoon garlic powder

1 1/2 teaspoon salt

3/4 cup olive oil (or virgin coconut oil)

3 tablespoon lemon juice (preferably fresh squeezed)


1. Place all ingredients in a blender except oil. Blend on high and slowly pour in oil while machine is running. Continue blending until mixture is smooth and creamy.

2. Put in a container with a lid. Refrigerate before using to thicken it.


Tips for Variation: 

mixed greens


tofu/mock meat pieces

soy cheese



 bell pepper, diced (red, yellow, or orange)