That little dose of fruit sugar is enough to give me a friendly good morning wake up call, while the fiber, protein, and fat provided by this rice dish ensures that I won’t be sound asleep on my keyboard by 10am.

Because this recipe contains no sugar, this is one time to pass up those super-tart Pippins or Granny Smiths that you might typically bake with. I used Fuji, but feel free to use any firm apple, such as Braeburn, Jonagold, or Gala.

Trail Mix (hold the chocolate chips) ~ I am a bulk bin fiend, so I have scores of dried fruits, nuts, and seeds stocked in my pantry. I tossed together a few different varieties into good-sized baggies for a filling snack that will even withstand the roasting temperatures in my car. Unfortunately, I had to forgo adding the chocolate chips, which would immediately liquefy, but dried fruit fits the sweet bill nicely.

Fresh Fruit ~ Avoiding berries and grapes, which are easily squished, I am now making sure that organic apples and pears are on hand for when I will be out for hours on end. Save those squishy peaches, nectarines, and plums for when you return home.

Durable Snack Bars ~ Old school Clif Bars, Clif Nectar Bars, and Larabars are my personal favorites for bars that will still be edible and in tact, even when they have slipped to the bottom of my beach bag. Definitely avoid bars with chocolate or any type of coating, or ones that tend to be a bit on the gooey side, and enjoy the break from the extra sugar.

Fruit Leather ~ Is it still called this or is it Smooshed Fruit now? Either way, I find those flattened, dehydrated strips of all fruit to be a nice treat in the afternoon.

Jerky ~ Whether meaty or faux meaty, jerky is a nice protein punch when that midday slump hits. Vegetarians can even find soy jerky in many convenience stores in a pinch, but I still recommend having your favorite (organic) brand stocked in your to-go bag for emergencies.

And last but not least …

Water ~ Never leave home without it!

Tasted straight, the Original was like a thick mayonnaise, except that it was rich with garlic, contained no egg, and the lemon juice stood out just a tad too much. On the package it is recommended as a spread, marinade, sauté, or dip. I attempted to use it as a spread, but it is so fatty, at 13g of fat per single tablespoon, that I risked taking my snack to the quarter pounder level if I had slathered on the amount I would have liked (I really love garlic). I settled for a thin coat, and it was good, but didn’t really suffice in such a paltry amount. However, I highly recommend the Original for sautéing and as a marinade, and as a wonderful vegan (egg-free) option to replace mayonnaise.

I haven’t experimented much with dips (there is a recipe for “Frieda’s Delight-ful Spinach Artichoke Dip” on the package, but it called for cheese), but if I did, I would probably jump up to the Chipotle …

The Chipotle had a nice dose of flavor and heat that wasn’t over the top, but just enough to make things exciting. I think I preferred this flavor for its all around use, adding not only garlic, but also some extra interest to bland dishes. It worked wonderfully as a thin spread, asserting itself better in smaller quantities, and it helped to spice things up when used for sautéing. I also melted a teaspoon into steamed veggies to create a rich butter-like coating over my healthy snack.

Next up, I hope to try it as the adhesive for coating vegetables and seafood (for that baked “fried food” appeal), as I think it could perform extremely well in this medium. This is one “short-cut” food that I definitely enjoyed.

My only major complaint about Frieda’s Garlic Delight comes from the ingredient list. The primary ingredient in each spread is canola oil, which I tend not to purchase. It is typically a GMO product, and Frieda’s label didn’t state GMO-Free or Organic, but I have my fingers crossed that they change this in the future.

Where to Purchase: Frieda’s Garlic Delight can be purchased online, direct from Frieda’s, or you can check the store locator for major stores in the US and Canada that carry the Frieda’s product line.

I used to be an avid dried fruit snacker, but with all of the added sugars and sulfur dioxide, I reasoned that fresh fruit was probably the only way to go. But Peeled Snacks has taken a step back in time, serving up dried fruit without the preservatives and sugar. That’s right, just fruit. As I unfortunately discovered in a prior Peeled Snacks taste test, this means a shorter shelf-life. But as long as you don’t hold onto these babies for several months, they are still pretty shelf-stable.

Go-Mango-man-go ~ I loved (and quickly devoured) these mini mango strips and their true-to-fruit flavor. The mango was surprisingly sweet on its own and left me wondering why on earth so many manufacturers feel the need to add sugar to dried fruit. A truly addictive little healthy snack!

Pine-4-Pineapple ~ No sulfur, no sugar, just dehyrdrated pineapple. Sad to say, but this is one food I had never experienced before! Yes, I fell victim to image … choosing the bright yellow looker coated in copious amounts of sugar over the browned “natural” pineapple. But now that I have seen the light … or should I say tasted the fruit, I may never go back! Sweet, sour, and tangy all at once, this was an infusion of pineapple that tasted far fresher than it looked.

Banan-a-peel ~ While the name is catchy, I would be tempted to call this Banana Burst instead. I opened the package and the most intense banana scent practically exploded from this unique snack. Yes, unique. I have seen many bags of banana chips, but never before had I seen dried banana. Like the pineapple, this one wasn’t a looker, but the great chew texture and pure banana taste once again proved that its what’s on the inside that counts. For one serving, I was impressed with the generous number of banana slices. Guilt free snacking, my favorite!

Cherry-go-round ~ Who knew dried cherries could be so insanely plump? Barely dehydrated, I felt almost as if I was indulging in fresh cherries … almost, but not quite. I was truly surprised at how prune-like they tasted, but they were definitely sweet cherries at heart. It would be a shame to waste such perfect dried fruit on baking, so I can see why they opted to turn these into a stand-alone snack.

The only thing that would keep me from loading up on these fruit gems is the very thing that many people would find so appealing, the packaging. Plastic pouches housing single serving snacks seems just a bit too wasteful, especially for this work at home foodie. I would rather see larger resealable packages that I can enjoy at home or take in the car, rather than worrying about fitting little snacks into a purse or lunch box. Perhaps they will come out with some larger packages in the future. In the meantime, if you are looking for a fun, creative, and healthy way to infuse some fruit into your family’s diet, Peeled Fruit Snacks are an excellent option.

Images: Peeled Snacks

While I have yet to start tracking my antioxidant levels, I do try to keep my sugar intake low, so I was definitely up for some taste testing …

Bossa Nova Passionfruit Açaí Juice:

I was a bit taken back when I brushed my nose by the cherry red glass … a mild scent of what seemed like red wine greeted my senses. Curious, I immediately dove in for a sip. On the contrary, a pleasantly sweet flavor emerged, the perfect amount of sweetness really, neither sugary nor bitter in any way. But wait … what is that I detect in the aftertaste? Hmm, it seemed to be the faintest lingering of a red wine-like flavor. It wasn’t enough to deter teetotalers, but just added a bit of intrigue to the beverage, really.

I admit that I normally do not like juice as is, mixing it with mineral water to thin what always tastes a bit too syrupy in my opinion (even with 100% juices). Yet, Bossa Nova’s Passionfruit Açaí, when served on ice, was surprisingly refreshing and flavorful without being overbearing in any way. This is one beverage I may find myself sneaking into the grocery basket for a healthy treat after a good workout.

Bossa Nova Mango Açaí Juice:

A quick sniff of this version confirmed that it was the açaí emulating that light alcohol scent … but the taste of this drink was pure ripe fruit. It was a bit sweeter than the passionfruit enhanced juice, perhaps a bit too sweet for my everyday guzzling; enjoyed as the occasional treat or slightly sedated with a touch of mineral water would probably be my preference. Yet, I must admit that the flavor was very pleasant and uniform, and hard not to enjoy with that wonderful mango flavor taking center stage …

… hmm, mango. I dashed to the freezer and pulled out a bag of frozen mango that was just begging to be used. ½ cup of Bossa Nova, ¾ cup frozen mango cubes, and a buzz in the blender left me with a wonderful little smoothie that was brimming with flavor. Next time I would add a few ice cubes as I like my smoothies well chilled and thick, but it really was delicious!

Bossa Nova açaí juices also come in Original, Blueberry (mmm, how did I overlook this one?), and raspberry. Since açaí isn’t very sweet on its own, these bevies are lightly sweetened with organic agave nectar and do state “natural flavors” on the ingredient statement, so do check with the manufacturer if you have any food allergies.

While I did find these juices tasty, I will probably take Dr. Perricone’s suggestion to seek out the unsweetened açaí pulp to blend into my own all-fruit smoothies. Of course, I am excited to see that Bossa Nova is available at my local grocer as it is a far healthier and tastier option than that loathsome can of soda pop when we are out and about!

For more information, visit the Bossa Nova website.

Luckily, there are some raw food chefs and companies who are ready and willing to baby step me through the process. I subscribe to hundreds of foodie newsletters from both non-profit organizations and profiteering companies, but one I have really been enjoying as of late is the eclectic update from Manitoba Harvest. Each month they feature some insanely basic (and delicious!) recipes from Kristen Suzanne, a former competitive bodybuilder turned raw foods chef.

Manitoba Harvest is the producer of Hemp Bliss (a dairy-free milk alternative) and various other hemp products, so the recipes do coincidentally contain hemp! Following a cherry theme (frozen OR fresh as the spring berries emerge) Kristen Suzanne uses the natural sweetness of fruit and agave nectar to make some meal worthy beverages that aren’t too bizarre for us cooktop addicts, but that easily qualify as raw, vegan, gluten-free, and nutritious!

Enjoy Kristen’s Cherry Vanilla Hemp Shake or her Blood Red Hemp Sunset (recipe below, picture at right) for a super boost of vitamin C, a good dose of protein, and those wonderful EFA’s (essential fatty acids).

Blood Red Hemp Sunset
Yields 3 cups

1 cup water
3 oranges, peeled
1 (10oz) bag frozen cherries
3 tablespoons hemp protein powder
2 teaspoons raw carob powder
1/4 - 1/2 teaspoon cayenne

Blend all of the ingredients together. Enjoy!

Chef Kristen Suzanne is an accomplished Raw Vegan chef with a passion for helping people live life to the fullest with the healthiest cuisine in the world. Both self-taught and a graduate of the Living Light Culinary Arts Institute, she brings exquisite talent to all of her recipes and food production. Through her company, Kristen’s Raw, Chef Kristen Suzanne offers training in public and private settings, consulting to help individuals live and love the Raw lifestyle, menu development and restaurant consulting, and engages with the media to further promote the Raw food cuisine and lifestyle. For more information about Chef Kristen Suzanne, visit Kristen’s Raw Website.

To subscribe to the Manitoba Harvest newsletter and read more about their many products, visit the Manitoba Harvest Website.

Article Reprinted from: www.GoDairyFree.org ~ contact for reprint

Photo & Recipe Credit: Manitoba Harvest newsletter ~ contact for use

Though it is relatively new to the United States for general consumption, the chia seed has solid roots in Mexico and South America. Chia seeds boast a good ratio of protein (20%) and fiber (25%), a higher concentration of those wonderful Omega-3’s (64% - even outshining the average almighty flax seed), significant levels of antioxidants, and a great “free-from” profile (including no gluten).

But what does one do with these minuscule little seeds? Amazingly, the chia seed is one of the most versatile foods that our test kitchen has ever come across. It worked marvelously as an egg replacer in our first recipe creation, Banana Chia Muffins. But the real test came with the second recipe. Hannah Kaminsky, author of My Sweet Vegan, pushed the limits by using chia seeds in place of eggs in a Clafouti. We were skeptical, since this traditional French dessert is quite dependent on dairy and eggs. Yet, to everyone’s surprise the vegan chia-based Clafouti performed perfectly, and was positively delicious … devoured in a matter of minutes.

Chia seeds are also excellent in raw food dishes, and unlike nuts and grains, they require very little soaking time. Within a matter of minutes, whole chia seeds soften to a very edible consistency, plus their size allows them to be easily ground to add to smoothies and no bake desserts. An interesting new raw food product that takes advantage of the chia seed’s quick prep time is Chia Goodness, a very hearty breakfast cereal by Ruth’s Hemp Foods.

Boasting such high qualifications, we do expect the chia seed to be “the new flax seed” for 2008 and beyond.

Strawberry Clafoutis
by Hannah Kaminsky, author My Sweet Vegan

1/3 Cup Soy Creamer
2/3 Cup Soymilk
3 Tablespoons Chia Seeds
3 Tablespoons Cornstarch
2 Tablespoons All-Purpose Flour
1/3 Cup Granulated Sugar
1 Tablespoon Margarine
1/2 Teaspoon Vanilla Extract
Pinch Salt
8 Ounces Fresh Strawberries

Confectioner’s Sugar (Optional)

Begin by grinding down your chia seeds in a spice grinder to a fine powder. Combine both the soymilk and soy creamer in a small bowl, and whisk the powdered seeds in just to make sure no clumps form. Let it sit for 10 minutes before stirring again, breaking up any lumps, and then leave it alone for another 20 minutes afterward. Depending on how long your oven takes to heat up, you may want to go ahead and preheat your oven to 350 degrees now while the mixture is thickening.

In a separate bowl, mix together the cornstarch, flour, and sugar. Melt your margarine and stir it in, along with the vanilla and salt. Your chia mixture should now be the consistency of pudding, and it can now be added into the flour mixture. Stir until smooth, and pour the batter into a lightly greased 7 inch custard dish. Slice the strawberries in half and arrange on top as desired- No need to be as meticulous as I was! Bake for 40 - 45 minutes, until it pulls away from the sides and browns slightly around the edges. The berries may leak some juice, but don’t worry, just lightly pat it with a paper towel once cool to remove the excess, or leave it if it doesn’t bother you. Lightly dust with confectioner’s sugar if desired.

Makes 2 - 4 Servings.

Banana Chia Muffins
Recipe and photo courtesy of Go Dairy Free

1 Tablespoon Chia Seeds
3 Tablespoons Water
1 Cup All-Purpose Flour
1/2 Cup Wheat or Whole Wheat Pastry Flour
1/2 Cup Evaporated Cane Juice (may substitute brown sugar)
1/4 Teaspoon Salt
1 Teaspoon Baking Soda
1 Teaspoon Baking Powder
1/2 Teaspoon Cinnamon
1/2 Teaspoon Vanilla
1/3 Cup Coconut Oil
3 Bananas, Mashed
Finely Chopped Crystallized Ginger (optional)

Add the chia seeds to the water, and allow to sit while you prepare the rest. Combine the dry ingredients in a large bowl and set aside. Combine the remaining ingredients (except for the ginger), and mix thoroughly. Add the wet mixture and the chia seeds to the flour mixture, and stir to combine. If desired, stir in the crystallized ginger, or perhaps chocolate chips if you would like. Bake at 350º for about 15 minutes or so, or until tested done with a toothpick.

Where to Purchase Chia Seeds:

• Good Cause Wellness (our source)
• Amazon Grocery
• Opal Nutrition
• The Chia Seed
• Natural Zing

Photo Credits: Chia Seed and Strawberry Clafoutis photo by Hannah Kaminsky, author of My Sweet Vegan

Gluten-Free ~ Bread, dessert, cereal, pasta, you name it … if it was made with wheat, it can now be found without. Perhaps next year I can get dairy-free to be the dominating theme?

Certified Fair Trade ~ Certified organic is so last year, fair trade is the new buzzword for conscious shoppers.

Chia Seeds ~ The seed trend just keeps getting smaller, literally. Two years ago I was writing about flaxseeds (pretty darn small), last year hemp seeds (really fricken small), and this year chia seeds (are you sure those aren’t poppyseeds?). This new wonder food has moved well beyond the chia pet!

Omega-3 Fats ~ This is one trend that seems to have some staying power. Omega 3’s are now being incorporated into various foods, including chocolate truffles. Yes, no joke!

Cocoa ~ Speaking of chocolate, the whole chocolate as a health food idea just keeps gaining steam. We are very happy to hear this, though I am still not on board with all of the chocolate flavored cereals that are emerging.

Reusable Shopping Bags ~ Yes! Okay, this isn’t exactly a food topic, but I was too excited about this one.

Pre- and Pro-biotics ~ While prebiotics are actually old school, they are a new term in the consumer industry. Both the pre and probiotics are being added to various snacks for a digestive boost.

Exotic ‘Superfruits’ ~ Apparently superfood is too general now, we are breaking it out into super categories. Mangosteens, goji berries, yum berries(?), and acai are tops on the flavor list for this subsection.

Whole and Sprouted Grains ~ Soon Americans will have no excuse for not consuming those recommended servings of whole grains!

Keep an eye out in the weeks ahead, as many new natural foods released at Expo West will be announced to the public and make their market debut!

The little box housed their entire organic line: the Organic Cranberry Apricot and Organic Chocolate Paradise chunks, which I had sampled prior, and a brand new “superfood” flavor, Organic Raw Cacao Goji …

Organic Raw Cacao Goji (vegan, dairy-free & egg-free)

Like the others, this new chunk flavor had an awesome texture; soft and forgiving with generous bites of seeds and dried fruit throughout. Despite the title, the flavor leaned heavily toward raisins and sesame seeds. It was good, but definitely “healthy” in taste, much like your average Larabar or similar. There was a mild cocoa flavor, but it seemed to take a backseat to the various nutritional add-ins. I have been known to munch on some Gojis in my time, so I am familiar with the flavor. Unfortunately, since they happen to have a raisin-like taste and texture, they weren’t a stand out in these chunks. Overall, they were good, but didn’t enrapture my senses. Definitely a good pick though for anyone seeking some superfood power or a raw energy snack. ~ Ingredients and Nutritional Information

Organic Cranberry Apricot (dairy-free & egg-free, contains honey)

Though I had trialed this flavor prior, it wasn’t one that I easily recalled. The texture was still soft, yet just a touch drier with a sweet burst that reminded me of a powdered sugar icing. … And just when I though these chunks might be just a touch too sweet, a whole host of nuts and seeds arrived on the scene to temper the flavor. There was the occasional burst of cranberry and flavorful crunch of peanuts, but really it was the apricot that owned this snack. Consuming one after the other, allowing my taste buds to settle into this sweet, pleasant, and unique healthy treat, I was suddenly faced with … an empty bag. ~ Ingredients and Nutritional Information

Organic Chocolate Paradise (dairy-free & egg-free, contains honey)

Faced with a depleting supply, I decided that it was late enough in the morning to break into the more indulgent Chocolate Paradise chunks. Oh my! Suddenly the déjà vu hit as I bit down into this almost dessert-like “health food.” I don’t want to downplay the others, as they were quite good, but really, they paled in comparison to this wonderfully mild, “milky” chocolate treat, generously spiked with slivered nuts. This was a flavor I had taste-tested before, and boy was I glad a fresh supply had been sent! ~ Ingredients and Nutritional Information

Where to Purchase: See the store locator on the Dancing Star website to find a retail outlet near you. However, for ease, they also sell all of their snacks online in 5 and 10 pound packages.

Review and photo reprinted with permissions from Go Dairy Free

It has been a while since I tasted the gojis from The Raw Bakery, so my taste buds could be quite off — after all, for all I know both companies could source their berries from exactly the same location — but these did taste different from the ones I remembered and made note of. Perhaps it was the different brand, or maybe just the time of year they were harvested, but the Goji Berries from Himalania leaned more toward the raisin side in size, texture, and flavor. As I got further into the bag of these addicting little snacks, I can say that I began to notice a more unique flavor that could be likened to a minor licorice influence. Overall, they are tasty little berries with a unique flavor that isn’t too far off from the dried fruit I am already quite accustomed to.

When you consider that goji berries easily sell for eight times the price of your average raisin, I will say that the slightly unique taste isn’t enough for me to pull out my wallet. Nonetheless, goji berries are not so much sold for their flavor, but rather for their nutritional profile …

Goji berries are well entrenched in traditional Chinese medicine, and rightfully so. They are relatively low in calories and fat, yet rich in Vitamins A (beta-carotene) and C. Considering their size, they also boast an impressive protein profile, and an array of minerals and trace minerals. Iron, potassium, and selenium are just a few of the 11 essential and 22 trace dietary minerals these little guys are reportedly packing, according to Wikipedia.

Reports of the goji berry nutritional profile and health benefits seem to vary widely, so use caution when reading their health claims. For example, Wikipedia reports that 100g of wolfberries/goji berries contain 112mg of calcium, but my package listed 0g on the nutrition facts. Also, while I must admit that these berries do seem to be worthy of a superfood spot, the many anti-aging claims I seem to be stumbling across when Googling the goji sound a bit like folklore.

Interestingly enough, the ingredients of each pouch are simply goji berries, yet the Himalania label states “Allergies: May contain peanuts, egg, milk, soy, wheat, and other tree nuts.” This one threw me for a bit of a loop, but it seems they must use some seriously shared equipment for sorting those berries. If you have a food allergy or intolerance, definitely contact the company before purchasing this particular goji brand.

Himalania Goji Berries are sold in stores like Whole Foods, and may be tracked down via a search online. The Himalania website does not have a store locator, but it does have recipes, some information on the product, and a Contact Us link. Just be sure to watch the volume on your computer, as their ongoing music is a bit boisterous.