In This Issue
Green Food Tips from Rick and Karin Dina D.C.
Class Schedule
Vibrant Living Expo
Green Lifestyle Film Festival
Cherie at Google
FUNdamentals in Santa Barbara
Raw Spirit Festival
Cherie at Cafe Gratitude
Making a Difference
Living Light Marketplace
Living Light Cafe
Breakfast and Brunch Class
Living Light Inn
TravelGreen.org Case Study
Chef's Corner
Quick Links...


The 5th Annual Vibrant Living Expo and Culinary Showcase™, August 21-23, 2009
This Month's Recipe:

Greens

Garden Blend Soup
Living Light Marketplace: Shop Online!

Blendtec Blender

Blendtec blender for your green soups and smoothies
Join Our Mailing List
Living Light International
Making Healthy Living Delicious!™

March 2009



Green is the color we are grateful to see at this time of year. It's the beginning of Spring, when our spirits wake up and we get things moving! Flowers are budding, green grass is sprouting, and it's time for the "wearing of the green" for both the planet and ourselves. Early Spring is an excellent time for a whole body cleanse, energizing our lives with green foods, reconnecting with our gardens, and outdoor exercise. Days are longer, and we are ready for new beginnings. It's a wonderful time to visit the Mendocino coast. The Mendocino Whale Festival is a highlight at this time of the year, and an abundance of activities are available for visitors to this area.

One more day to save green (dollars) on March/April Raw Culinary Arts Associate Chef and Instructor Certification™ Series, and the Science of Raw Food Nutrition™ with Raw Food Doctors™ Rick and Karin Dina D.C. Deadline Friday March 6th for 10% off on all four classes!

We're also gearing up for our April/May Gourmet Raw Food Chef Series, which includes three advanced classes: Ethnic Flavors in Recipe Development™, Raw Fusion Gourmet Spa Cuisine™, and Raw Event Catering and Elegant Entertaining™. If you want to pursue the new Gourmet Raw Food Chef Certification™, you can take all seven required classes in April/May. Sign up for the full Gourmet Raw Food Chef Certification™ series and save a total of 15%! Call Mary or Hilloah in enrollment for details about classes and discounts!

Newsflash!  John Robbins, author of Healthy at 100, Diet for a New America, and The Food Revolution, and founder and Board Chair Emeritus of EarthSave International will be a presenter at the 5th Annual Vibrant Living Expo and Culinary Showcase here in Fort Bragg! We are both honored and excited to add such a distinguished speaker to our roster of extraordinary presenters including: the incomparable Raw Gourmet, Nomi Shannon; Brian and Anna Maria Clement of Hippocrates Health Institute; Howard Lyman, The Mad Cowboy; the father of Living Foods, Viktoras Kulvinskas; the Mother of Raw Gourmet Cuisine, our own, Cherie Soria; and many other raw food leaders and master chefs! Check the Expo section of this newsletter for more details.

In other exciting news, Living Light Inn has been selected by as the only inn in Northern California to be a part of an environmental case study featured on the new Travelgreen.org website. Check the Living Light Inn section of this newsletter for details, and take advantage of March specials at the inn!

If you are eating right by eating light, Living Light Café & Cuisine To-Go offers a wide variety of exciting menu items every day, including a wonderful selection of green juices, green smoothies, green supplements like wheatgrass juice, E3 Live blue green algae, and green boosters like Vitamineral Green, Chlorella, and Spirulina, as well as our outstanding selection of fresh gourmet green cuisine. Don't forget to check Living Light Marketplace, our online store for all the best in sprouting and juicing books, supplies, and equipment. Swing into spring with Living Light!

Enjoy Raw Food Doctors™ Rick and Karen Dina D.C.'s inspiring article on getting more greens in your diet, as well as Cherie's piece on "Making Green Your Favorite Color," with a marvelous recipe for Garden Blend Soup from her latest book, The Raw Food Revolution Diet

Blessings of Radiant Health,
Cherie Soria and Dan Ladermann, and the entire Living Light Team


Green Foods - from The Raw Food Doctors™ Rick and Karin Dina D.C.
Rick and Karin Dina D.C.Welcome, March! This month has long been associated with the color green, the celebration of St. Patrick's Day, the appearance of grass through melting snow, and other sure signs indicating that spring is right around the corner. On a culinary note, one of our favorite aspects of spring is the availability of spring greens for our salads and raw recipes. Fortunately, living in California, we have the opportunity to enjoy high quality fresh greens year round.

Green vegetables are some of the most health promoting foods one can consume for a variety of reasons. To name just a few, greens have no cholesterol, are low in total fat but contain the heart healthy omega 3 fat alpha-linolenic acid, are high in fiber, and are a great source of certain vitamins and minerals. Leafy green vegetables, in particular, are a great source of magnesium due to their chlorophyll content, and are generally rich in certain antioxidants such as beta carotene. There is a wide assortment of green vegetables to choose from along with a variety of ways to prepare them.

Here are some of the ways that we enjoy our greens: raw and fresh, steamed, juiced, blended in a green smoothie, and in concentrated powdered form. Eating greens in the fresh, whole and raw form is one of the best ways to consume greens with all of their nutrients and vitality intact. There are a great variety of lettuces and spring greens to choose from to make green salads anything but boring. We also enjoy raw bok choy and Chinese cabbage. We consider a daily extra large salad with plenty of greens to be one of the foundations of our healthful eating program. Our personal salad bowls are the size that most people use as large mixing bowls.

Although there is some nutrient and enzyme loss with steaming, its fiber softening effect can help one consume larger amounts of certain greens such as broccoli, which some people find to be challenging to digest raw. Steaming can also improve the taste of some greens that are too bitter in the raw and fresh form, also allowing for greater consumption and therefore greater benefit. We consider lightly steamed green vegetables, especially when consumed in conjunction with plenty of raw vegetables, to be some of the most healthful foods one can consume, far healthier even than many raw foods, all things considered.

Juicing is another great way to enjoy greens quickly and easily. We like to use greens such as kale or Swiss chard as the basis of our juices, and then add appropriate amounts of celery, cucumber, and a little bit of carrot to make a juice that is as incredibly delicious and it is health promoting.

Greens blended into fruit smoothies can be amazingly good as well. Our personal favorite green smoothie consists of fresh orange juice and ripe bananas, frozen mangoes, and several large leaves of kale. If you add extra frozen mango to a high powered blender you can create a very thick consistency that is best consumed with a bowl and spoon. We consume several of these delicious creations every week.

We find consuming green foods in their concentrated powdered form to be a very convenient way to enjoy nutrient dense greens, with a variety of benefits to consider. Good powdered green products often contain a wide variety of land vegetables, sea vegetables and grasses, as well as a variety of other healthful ingredients. They can offer a synergistic nutrient profile beyond what one would find in any one particular green, or even in a variety of greens that one might find in their local area. We find the convenience factor of powdered greens invaluable when we are teaching on the road, and for those busy days when time does not allow for the consumption of greens in other forms. Powdered greens can also be very useful for people who live in areas where year round access to fresh greens is challenging.

So for March, and for all the other months of the year for that matter, GO GREEN! You will be glad you did.

Healthfully yours,
Drs. Karin and Rick Dina, D.C.


classClass Schedule
Classes sell out in advance, so please register early

Associate Chef and Instructor Certification™ Series


March 21-April 10, 2009

FUNdamentals of Raw Living Foods™ March 21-22
Essentials of Raw Culinary Arts™ March 23-27
Raw Culinary Arts Associate Chef & Instructor Training™ March 30-April 10
plus:  Science of Raw Food Nutrition™ I: March 28-29

Associate Chef and Instructor Certification™ Series and
Gourmet Raw Food Chef Certification™ Series:

April 18-May 29, 2009
FUNdamentals of Raw Living Foods™ April 18-19
Essentials of Raw Culinary Arts™ April 20-24
Science of Raw Food Nutrition™ I: April 25-26
Raw Culinary Arts Associate Chef & Instructor Training™ April 27-May 8
Ethnic Flavors in Recipe Development™  May 11-15
RawFusion Gourmet Spa Cuisine™  May 18-22
Raw Event Catering and Elegant Entertaining™  May 25-29

Science of Raw Food Nutrition Certification™ Series

NEW! These dates just added to our 2009 schedule

May 28-June 5, 2009
Science of Raw Food Nutrition™ I: May 28-29
Science of Raw Food Nutrition™ II: May 30-June 3
Benefits of Raw Food Nutrition Educator Certification™ June 4-5

Associate Chef and Instructor Certification™ Series

June 6-26, 2009
FUNdamentals of Raw Living Foods™ June 6-7
Essentials of Raw Culinary Arts™ June 8-12
Raw Culinary Arts Associate Chef & Instructor Training™ June 15-26
plus:  Science of Raw Food Nutrition™ I: June 13-14

Associate Chef and Instructor Certification™ Series and
Gourmet Raw Food Chef Certification™ Series:

July 4-August 14, 2009
FUNdamentals of Raw Living Foods™ July 4-5
Essentials of Raw Culinary Arts™ July 6-10
Science of Raw Food Nutrition™ I: July 11-12
Raw Culinary Arts Associate Chef & Instructor Training™ July 13-24
Ethnic Flavors in Recipe Development™  July 27-31
RawFusion Gourmet Spa Cuisine™  August 3-7
Raw Event Catering and Elegant Entertaining™  August 10-14
plus:  Pastry Arts-Unbaked!™  August 16-19, 2009
plus:  FUNdamentals of Raw Living Foods™ 1-day Intensive: August 25

Science of Raw Food Nutrition Certification™ Series

August 26-September 3, 2009

Science of Raw Food Nutrition™ I: August 26-27
Science of Raw Food Nutrition™ II: August 28-September 1
Benefits of Raw Food Nutrition Educator Certification™ September 2-3

Associate Chef and Instructor Certification™ Series

September 5-25, 2009

FUNdamentals of Raw Living Foods™ September 5-6
Essentials of Raw Culinary Arts™ September 7-11
Raw Culinary Arts Associate Chef & Instructor Training™ September 14-25
plus:  Science of Raw Food Nutrition™ I: September 12-13

Associate Chef and Instructor Certification™ Series and
Gourmet Raw Food Chef Certification™ Series:

October 3-November 13, 2009
FUNdamentals of Raw Living Foods™ October 3-4
Essentials of Raw Culinary Arts™ October 5-9
Science of Raw Food Nutrition™ I: October 10-11
Raw Culinary Arts Associate Chef & Instructor Training™ October 12-23
Ethnic Flavors in Recipe Development™  October 26-30
RawFusion Gourmet Spa Cuisine™  November 2-6
Raw Event Catering and Elegant Entertaining™  November 9-13
plus:  New Holiday Traditions with Raw Living Foods™ November 14-15

Science of Raw Food Nutrition Certification™ Series
December 4-12, 2009
Science of Raw Food Nutrition™ I: December 4-5
Science of Raw Food Nutrition™ II: December 6-10
Benefits of Raw Food Nutrition Educator Certification™ December 11-12

2009 Living Light Culinary Arts Institute Courses

with Jenny Cornbleet in Chicago

For more information or to register:
call Learn Raw Food, 800-870-4066

or visit www.learnrawfood.com

FUNdamentals of Raw Living Foods™
A Living Light Culinary Arts Institute Course
Whole Foods Market, 151 Rice Lake Square, Wheaton, IL
April 18, 2009, 9:00 am - 5:00 pm
Tuition: $325

Essentials of Raw Culinary Arts™
A Living Light Culinary Arts Institute Course
Whole Foods Market, 151 Rice Lake Square, Wheaton, IL
May 15-17 & 23-24 (5-day course)
Tuition: $1375

Testimonials for Living Light Culinary Arts Institute

"The chef program was liberating, fulfilling and supportive. It offered terrific tools & skills to support any level of experience in the culinary arena. Not only did it meet & exceed my expectations, but the staff and teachers provided expert advice and support materials to make any business happen quickly & efficiently in the real world"

"I highly recommend Living Light. You really feel a sense of family and commitment from all Living Light Staff. They want you to succeed, and they challenge you to reach greater heights of achievement while you are here."

Click here for more information and to register for classes

Stay at the comfortable, eco-friendly Living Light Inn and maximize your transformational experience! Space is limited at the Inn, so call 877-964-1384 (toll free) or 707-964-1384 for reservations.

Sign Up Now and Save! - The 5th Annual Vibrant Living Expo, August 21-23, 2009

The Vibrant Living Expo

Living Light International and the Institute for Vibrant Living are honored and delighted to announce that John Robbins, author of The Food Revolution: How Your Diet Can Help Save Your Life and Our World, international bestseller Diet For A New America: How Your Food Choices Affect Your Health, Happiness, and the Future of Life on Earth, and Healthy at 100 will be a presenter at The 5th Annual Vibrant Living Expo and Culinary Showcase™ on August 21-23 here on the majestic Mendocino Coast of Northern California!

John will be a presenter, along with "The Mad Cowboy", Howard Lyman, for a special event at the beautiful Cotton Auditorium here in Fort Bragg on Saturday evening, August 22nd. We will also feature music by internationally acclaimed pianist and author of The World Peace Diet Will Tuttle.

This year's lineup of esteemed health experts and culinary artists include the incomparable Raw Gourmet, Nomi Shannon; Health educators Brian and Anna Maria Clement of Hippocrates Health Institute; Viktoras Kulvinskas, the "father" of living foods; and our own Cherie Soria, the "mother" of raw gourmet cuisine and author of The Raw Food Revolution Diet, as well as many others. Stay tuned for future bulletins and newsletters for ongoing information about our presenters!

Don't miss over 50 presentations in 3 days, culinary demos by top chefs, a Mini Film Festival, Wellness Pavilion, Rising Star Chef Showcase, Rawsome Pie Contest, Pre- and Post-Expo seminars, great exhibitors, fantastic gourmet raw food, music by reggae DJ Larry Hacken, harpist Joel Andrews, crystal bowl performer AwaHoshi Kavan, and more!
Register online now for our early bird special rate of $165 for a three day pass (regular price $195).

Register now for the 2009 Vibrant Living Expo!


Green Lifestyle Film Festival, March 13-15, 2009
Green Lifestyle FIlm FestivalOur directors, Cherie Soria and Dan Ladermann, will once again travel to the City of Angels to participate in the Green Living Film Festival produced for the third year in a row by Dorit of Serenity Spaces. This year the event will be held on the beautiful campus of UCLA on March 13-15. The festival is a celebration of filmmakers who dedicate their talents to examining what sustainability really means: from how we birth and raise our children, to the construction and design of our homes, to how we care for the earth and its creatures when we choose a raw vegan diet. It is a worthwhile event and well worth the trip to L.A. to view the films and meet the filmmakers. If you can't make the film festival this year, you will be happy to know that several of the winning films from this event will be shown at Living Light's 5th Annual Vibrant Living Expo and Culinary Showcase, August 21-23, 2009.


Cherie at Google Santa Monica, June 2
Google Santa MonicaCherie is honored and delighted to accept an invitation to present her talk "The Raw Food Revolution" at Google headquarters in Santa Monica! She'll be speaking to "Googlers" as they call themselves, and getting them excited about the concept of raw foods. The presentation will go out to other Google locations via video conferencing. It's an exciting and important new connection. We know that Google is very good at getting the "buzz" out!

According to Google, the Santa Monica offices have grown to become one of the largest development centers in the United States. Google Santa Monica engineers work on some of Google's hardest problems, in realms such as search quality, YouTube, Ads, Video and Photos. Among Google's principles are active learning, and they encourage their engineers to spend 20% of their time on their own projects to inspire creativity. We know that Cherie will inspire them to feast on fabulous gourmet raw foods!


FUNdamentals of Raw Living Foods™ in Santa Barbara, CA
Stay posted for future information about FUNdamentals of Raw Living Foods™ intensive, tentatively scheduled for Saturday, May 30 in Santa Barbara, California (the weekend prior to Raw Spirit) We are searching for a location, so if you have information, or want to be on our contact list of interested participants, call our enrollment department, at 707-964-2420.


Raw Spirit June 5-7
Cherie Soria and Dan Ladermann will be among the esteemed presenters at two of the Raw Spirit events coming up this year:  Raw Spirit Santa Barbara at Live Oak Campground, which will take place Friday June 5 - Sunday June 7, and Raw Spirit Arizona at Watson Lake Park near Prescott, Arizona on Saturday September 26 - Sunday September 27.  Raw Spirit Festivals are great gatherings of raw food enthusiasts at beautiful locations!  Organizer Happy Oasis describes Raw Spirit events as "Healthy-Living Raw Vegan Eco-Peace Celebrations"!  If you live near either of the two locations, please come visit the Living Light booth, and be sure to catch Cherie's Raw Revolution talks and wonderful culinary demos!


Cherie Soria at Cafe Gratitude Monday Night Live! June 29
Cafe GratitudeCherie will be a speaker at Café Gratitude's new Monday Night Live! on June 29 in Healdsburg, CA. Café Gratitude has created this ongoing series to support educating the public about raw foods and sustainable lifestyles. They are bringing raw food leaders to their venue to help in the development of an active, dynamic, informed, raw, health conscious community. The evening begins at 6:30 p.m. with time to enjoy a delicious Café Gratitude meal before Cherie's talk and culinary demo at 7:30. Cherie is excited to welcome the newest Café Gratitude to Northern California and to be a part of this project. And, Café Gratitude owners Matthew and Terci Englehardt will be presenters at Living Light's 5th Annual Vibrant Living Expo and Culinary Showcase August 21 to 23rd. It's exciting to share our vision with other leaders in the raw community. As we say at Living Light, "Teamwork makes the dream work!"

Café Gratitude
206 Healdsburg Ave (inside the Olive Leaf)
Healdsburg, CA 95448
Phone: 707-723-4461


Martine Lussier is Making a Difference at Living Light
The February winner of our employee "Making a Difference" campaign is Martine Lussier. Congratulations, Martine! Martine originally came to Living Light as a student nearly three years ago. After taking all the courses and receiving her Gourmet Raw Food Chef™ certification, she moved to Fort Bragg and completed her Professional Raw Food Chef Training. Recognizing that there was still more to learn, Martine embarked on a special Culinary Programs Management course with Living Light, and has gained experience in managing both our school kitchen and our café. Martine is a remarkable woman in every way. She is a wonderful teacher, an accomplished athlete, a surfer, has a brown belt in karate, as well as a champion outrigger canoe paddler! Wow! Martine is a joy and a delight to all of us here at Living Light. She is conscientious, motivated, dedicated, and talented and has become a valued member of our Living Light Family. Martine and her husband are originally from Montréal and she has a beautiful French accent - Oooh La La! Martine est magnifique!

 
Living Light Marketplace
The Marketplace boasts the best selection of items you will need for your raw food kitchen and library including juicers, high speed blenders, and other raw kitchen equipment; Cherie's favorite quality knife selection, including Henckels, MAC, and Kyocera ceramic knives; bamboo cutting boards and other sustainable woodenware; organic body care, vegan specialty foods and supplements; a great selection of raw food books and other fabulous gifts for chefs, including natural fiber chef wear!

Blend more greens into your diet with these two kitchen essentials and this special deal:  When you purchase a Tribest Personal Blender or a Blendtec Home Blender, get a free signed copy of Cherie's latest book The Raw Food Revolution Diet - a $21.95 value!

Tribest Personal BlenderTribest Personal Blender
This efficient all-in-one blender offers a special container designed to attach the blender blade assembly, blend your item, remove the assembly and simply place the top on the container and take your drink to go. This model is efficient for blending, serving and storage. It is lightweight, compact and portable. Use it at home, at work or on the road, anywhere there is an electrical outlet. The strong motor easily crushes ice and allows you to make recipes on the go.  Makes a great gift for your favorite person with a small kitchen or busy lifestyle.  $99.00 plus FREE signed copy of The Raw Food Revolution Diet


BlendtecBlendtec Home Blender
The Blendtec has 30 pre-programmed blend cycles and 10 blending speeds. Choose the right cycle for your recipe for consistent taste and texture. With 1500 watts, 13 amps and Blendtec's unique power drive system, you get real commercial power which includes an ice crushing guarantee! This high power blender is great for the whole foods diet.  $430.00 plus FREE signed copy of The Raw Food Revolution Diet


Shop Online Now!


Living Light Café

Eat light at Living Light Café!  No matter where you live, you can enjoy some of the outstanding, award-winning foods of the Living Light Café! Order online, for a taste of our most important ingredient, LOVE! Enjoy our amazing Biscotti (in 3 great flavors!), Pizza Flax Crackers, Buckwheat Granola, Seasoned Sunflower or Pumpkin Seeds, and Tamari Almonds. These and hundreds of other items can be purchased online at RawFoodChef.com.

Living Light CenterWhen you visit Living Light Culinary Center on the beautiful Mendocino coast, you can have fun shopping in our Marketplace, stay at our beautiful eco-friendly inn, and dine at our Café - open from 8:00 AM to 7:00 PM weekdays and 10:00 AM to 4:00 PM on Sundays. Hang out in our courtyard for free WiFi and the camaraderie of Living Light students and friends. Our café menu is full of delicious possibilities: for breakfast, enjoy our selection of smoothies, shakes, juices, coconut water, granola, oatmeal, or fresh cooked whole grains with almond milk, and (one of our favorites for breakfast) Carrot Apple Kuchen. For lunch and dinner we offer soups, sandwiches, delicious gourmet entrees, deli salads, and, of course, a variety of green salads and divine desserts! Our menu is online!


Breakfast and Brunch Class
Tropical Fruit CrepesLearn to make a wonderful selection of the most scrumptious, easy-to-prepare, healthy breakfast and brunch dishes for any day of the week!  UNBELIEVABLE! INCREDIBLE! TOTALLY DELICIOUS!  Breakfast is the most important meal to eat healthfully, since a heavy meal at this time of day can be difficult to digest and can slow you down.  The menu for this class has something for everyone - juices and smoothies for maximum vitality or weight loss, people-pleasing granola and oatmeal, and decadent crepes and cinnamon rolls.

You will learn to make:
 
● Green Vitality Juice
● Berry Green Smoothie
● Granola with Almond Milk
● Old Fashioned Oatmeal
● Tropical Fruit Crepes
● Cinnamon Rolls
 
Date: Saturday, March 14th
Time: 2:00 PM to 5:00 PM
Where: Living Light Center in the Company Store,
301-B N Main Street Fort Bragg, CA 95437
Tuition: $45


Call 707-964-2420 or 800-816-2319 to register!


Living Light Inn
Living Light Inn Whale of a Special
Beat the recession and stay at eco-friendly Living Light Inn during the Fort Bragg Whale Festival for two nights and get the third night free! Join us anytime (including weekend nights) between March 1 and April 17, and watch the migration of the Gray Whales. Have fun participating in festivities in Mendocino during the village Whale Fest weekend, March 7-8.  Or take part in the 25th Annual Whale Run & Walk during the Fort Bragg Whale Fest, March 21st-22nd. Hike in one of our 6 state parks, bike the beautiful coastal roads and trails, kayak or canoe up Big River, enjoy a glass of local award-winning wine, visit boutiques, antique shops, and local art galleries, or just curl up with a good book in front of the fireplace. At night you'll sleep soundly and comfortably in all-organic bedding at the historic Living Light Inn - an elegant, yet cozy home away from home. Prices range from $220 to $350 for the 3 nights. We look forward to seeing you soon!

Make a reservation at Living Light Inn


TravelGreen.org Case Study
Sponsored by the U.S. Travel Association and American Express
David Sheatsley from the U.S. Travel Association has announced that Living Light Inn will be the only inn in Northern California to be a part of the initial launch of an environmental case study featured on the new TravelGreen.org site. The site is designed to highlight companies implementing environmentally sustainable programs in the travel industry.

Formerly known as the Colonial Inn, Living Light Inn in Fort Bragg was reinvented in October of 2006 as an eco-friendly lodging venue open to both travelers and students attending Living Light Culinary Arts Institute. Originally built as a family home, the Craftsman-style mansion was converted to a bed & breakfast in the 1940s and is the oldest continually operating lodging facility in the area. When Dan and Cherie purchased the building in 2006, they immediately implemented green practices and an environmental program in alignment with Living Light's business principles.

Living Light Inn has been a member of the Green Hotel Association since 2006 and remains a pioneer on the north coast in eco-friendly lodging. Living Light Inn programs already implemented include waste reduction, electricity and water conservation, recycling and composting. Living Light Inn also provides all organic bedding, a whole-house water filtration system, non-toxic biodegradable and non-allergenic cleaning products, and earth friendly fair trade amenities.

Two of Living Light Inn's future goals include becoming "climate neutral" and utilizing solar power. The Living Light Inn case study and other environmental case studies are available online at www.travelgreen.org.


recipeChef's Corner:
Garden Blend Soup
GreensMaking Green your Favorite Color!
Cherie's groundbreaking book The Raw Revolution Diet extols the benefits of including plenty of greens in your daily regime. Among the 12 Simple Raw Rules that will help you to build a healthy diet and a lifelong healthful body weight, the first and most important one is "Eat your veggies." Vegetables provide a unique and marvelous complement of nutrients. They are very low in fat and cholesterol free. Vegetables are important sources of carotenoids (all those relatives of beta-carotene that our bodies can make into vitamin A), the B vitamin folate, vitamin C, and vitamin K. They're also primary sources of magnesium, potassium, a wealth of other minerals, fiber, and a host of important phytochemicals."

Vegetables have the highest nutrient density of any foods. This means that they provide the greatest nutritional value per calorie. Of the colorful rainbow of vegetables from which to choose, those that stand a head above the rest are dark leafy greens. They are undoubtedly the most powerful of all foods on the planet. Other important tips:

Select a minimum of six servings of vegetables per day. (One serving of raw vegetables equals one cup.) In this mix, aim for three or more servings of dark leafy greens. Enjoy other raw vegetables as desired. If including cooked vegetables, steaming is the best method of preparation, and ½ cup steamed vegetables is considered one serving. Bottom line is: The Greens Have It!

Garden Blend Soup
Yield: 2 1/2 cups/625 mL (1-2 servings)


The vibrant green leaves of the kale plant provide an earthy flavor and offer more nutritional value per calorie than almost any other food. Vary the flavors of this soup to suit your taste; some people like it spicy and others like it sweet.

Nutrition Note: A hearty, full-recipe serving of this soup will give you 17 grams of protein-one-third of your day's supply-plus an abundance of vitamins A, B (except for B12), C, and E. It also supplies one-quarter of your calcium, iron, selenium, and zinc for the day, and all of your copper and manganese.

3/4 cup (185 mL) purified water
1/4 cup (60 mL) freshly squeezed orange juice, or 1/2 orange, coarsely chopped (see note)
3-4 cups (750 mL-1 L) chopped kale leaves, packed
1/2 apple, chopped, or 1/2 small cucumber, peeled and chopped
1/4 cup (60 mL) fresh cilantro or basil leaves, or fresh dill weed, packed
1 1/2 tablespoons (22 mL) light miso
1 1/2 teaspoons (7 mL) freshly squeezed lemon juice
1/2 clove garlic
1/4 red jalapeño chile, with seeds, or pinch of cayenne
1/2 green onion (optional)
1/4 cup (60 mL) sunflower seeds, soaked for 1 hour, rinsed, and drained, or 1/2 ripe avocado, coarsely chopped
1/4 cup (60 mL) mung bean or lentil sprouts or Savory Seasoned Sunflower or Pumpkin Seeds

1. Combine the water, orange juice, kale, apple, cilantro or basil leaves, miso, lemon juice, garlic, chile, and optional green onion (in this order) in a blender and process until smooth.
2. Add the soaked sunflower seeds or avocado, and process until smooth.
3. Garnish each serving with some of the sprouts and serve immediately.

Serving Suggestions: Add ¼ cup of finely diced vegetables in the center of the soup for contracting flavor, color, and texture. Or, if you are on the go, take it along in a ball jar!

Variations
· You can use a variety of vegetables in garden soups, such as bell pepper, celery, cucumber, romaine lettuce, spinach, tomato, or zucchini.
· In cool months, use hot water for a warming soup.

Note: The orange juice or orange gives sweetness to the soup. For a less sweet soup, reduce or eliminate the orange juice or orange and replace it with 1/4 cup additional purified water or an additional 1/2 peeled cucumber, coarsely chopped.



Raw Food Revolution DietLooking for more fantastic raw food recipes? 

Click here to purchase The Raw Food Revolution Diet for $21.95

Read John McCabe of Sunfood Living's testimonial for The Raw Food Revolution Diet:

"The Raw Food Revolution Diet
is a revelation. I am recommending it as the first raw food recipe book people should own. Anyone who truly desires knowledge about health should read it. Cherie, Brenda, and Vesanto did a wonderful job in compiling needed information.

With Living Light Culinary Arts Institute, Cherie Soria has raised the bar on the standards of raw foods. She has taken over nearly half of an historic two-story building in this small town on the Northern California coast, and has transformed it into a fully-staffed teaching facility with top-of-the-line equipment.

Living Light Culinary Arts Institute also holds workshops and seminars for those who can't commit to the full-length program, and for those who simply wish to learn how to make truly healthful food that tastes amazing. Additionally, the Institute holds an annual Vibrant Living Expo each 4th weekend in August that includes many visiting authors, nutritionists, and natural foods experts."


Subscription Information
You can read this and previous newsletters in webpage format at http://www.RawFoodChef.com/AboutUs/newsletter.html
Living Light Culinary Arts Institute

Living Light International
email:  info@RawFoodChef.com
phone:  707-964-2420, or 1-800-816-2319
web:  RawFoodChef.com

Living Light International | 301-B North Main St | Fort Bragg | CA | 95437