Let me know if I left out any of your produce favorites and I’ll give you some pointers!

Basic Steps

• Use green bags for your produce.  Put in dry produce in the bag, squeeze out any excess air and then seal the bags tightly.
• Store nuts and seeds in a cool, dark place.  The fridge and freezer are excellent options.
• Ripen your fruit before eating so that it is at the peak of sweetness.  These ripen at home on the counter: pepper, banana, kiwi,
  tomato, avocado, limes, stone fruit, mango, pear, and papaya.
• Have staple vegetables always on hand:  sprouts, kale, spinach, parsley, bell pepper, lemon, smoothie fruits and avocados.

Specific food handling suggestions

• Apples/Oranges/Plums/Papayas/Mangoes/Peaches/Nectarine and most sweet fruits: If eating them within a few days, place in a fruit bowl within easy reach, otherwise store in the crisper drawer of the refrigerator for up to a week or two.Apples will last a long time in the fridge.
• Avocados: Purchase the hard green ones. Let ripen on the counter or in a paper bag for four to seven days. Ripe avocados should yield slightly to gentle pressure, but have firmness to them. Once ripe, store in the refrigerator for up to a week if they have not been sliced open.
• Bananas: Ripen on the counter until they have freckles.  Place in the fridge or freezer (without skin) before they develop bruises.  Frozen bananas will keep for about two months.



• Basil: When purchasing look for vibrant green leaves with no signs of decay.  Fresh basil should be slightly rinsed and store in the refrigerator wrapped in a slightly damp paper towel for up to one week.  Or you can place in a jar of water like you would cut flowers and leave out on the counter. A green bag will lengthen the life of leaves in the fridge.  Basil may also be frozen, whole or chopped, in airtight containers.  Frozen basil is good for three months.
• Berries: Remove any soft, bruised or overripe berries. Remove from grocery store container and store in a covered container (except blackberries which should be left uncovered) in the refrigerator. Wash just before using. Berries only last 2-3 days so eat them up!
• Coconuts: Mature coconuts are available in most grocery stores, whereas young coconuts are more often seen in specialty grocery stores or in Asian markets.  Mature coconuts should be stored in dry, cool area if you purchase them whole and plan to crack open yourself.  Once opened, the meat should be refrigerated and used within 7-10 days.  Store young coconuts in the refrigerator for up to a week.  Coconut water and meat freeze very well.  Freeze the coconut meat in ziplock bags.  The coconut water can be kept in a plastic jar.
• Cucumbers: Store cucumbers in the refrigerator, where they will keep for several days.   If you do not us an entire cucumber, wrap the remainder in a green bag and use within one to two days.  Cucumbers left out at room temp for too long will cause them to wilt and become limp.
• Cut-up fruits and vegetables: Store in a covered container in the refrigerator.
• Dried fruit (raisins, dates, etc.): Unopened packages can be kept in a cool, dark place such as a cupboard. Once opened, it is best store in an airtight container in the refrigerator. Avoid purchasing dates with crystallized sugar on their surface or an off smell.  That signals an older product and fermentation.  For the longest shelf life, place soft and semi-soft varieties in an airtight container to protect them from the odors of other foods, which they will quickly absorb.  They will keep in the refrigerator for up to eight months.  At room temperature, they will remain fresh for one month or more.
• Eggplant: Choose ones that are firm and heavy for their size and free of discoloration, scars, or bruises.  They are actually very perishable, being sensitive to both heat and cold.  Store the whole plant in a plastic bag and store in the refrigerator, where it will keep for a few days.  If you cut it before you store it, it will decay quickly.  Once cooked, eggplant can be stored in the fridge for up to three days.
• Garlic: For best flavor and maximum health benefits, buy fresh garlic that is plump, with unbroken skin.  Store at room temperature in a cool, dark place allowing for air circulation such as a bowl in the cupboard or a clay garlic keeper: on the counter for up to two weeks.  Note: Once you break the head of garlic, it greatly reduces its shelf life, to just a few days.
• Grapes: They do not ripen after harvesting, so look for grapes that are well colored, plump, firmly attached to the stem, and wrinkle free.  Store in the refrigerator for several days. Wash just before using.Herbs (except for Basil): Snip off the ends, place in a jar of water, cover loosely with a plastic bag and store in the refrigerator for up to a week.
• Kiwi: If they are very firm, they can be left to ripen for a few days to a week at room temperature away from exposure to sunlight and heat. Ripe kiwifruit can be stored either at room temperature or in the refrigerator away from other fruits and vegetables that emit ethylene gas, which causes kiwifruit to become overripe quickly.
• Lettuce: Clean and dry first. Store in a green bag, or wrap in paper towels or a cotton towel and store in the crisper drawer of the refrigerator.  Crisphead and romaine lettuce will keep for five to seven days, butterhead and loose-leaf lettuce for two to three days.
• Onions: Store at room temperature, away from bright light, and in an area that is well ventilated (i.e. wire hanging basket or perforated bowl with a raised base).  Those that are more pungent in flavor, such as yellow onions, will keep longer than those with a sweeter taste, such as white onions.  Green onions should be stored in a green bag in the refrigerator, where they will keep for about a week.  All onions should be stored away from potatoes, as they will absorb their moisture and ethylene gas, causing them to spoil quicker. Once cut, wrap in plastic and store in the refrigerator for up to one week.
• Mushrooms: Place in a loosely closed brown paper bag.  To keep them from drying out prematurely, you can wrap the mushrooms in a slightly damp cloth or place on a glass dish and then cover with a moistened cloth.  These methods will retain freshness for several days. Prepacked mushrooms can be store in the refrigerator for up to one week in their original container.
• Parsley: Sprinkle with water then store in a plastic bag in the refrigerator. Or snip off the ends, place them in a jar or water, cover loosely with a plastic bag and store in the refrigerator for up to a week.
• Peppers: Bell peppers should be heavy for their size ad firm enough that they gently yield to slight pressure.  Unwashed bell peppers stored in the vegetable compartment of the refrigerator will keep for up to one week.
• Sprouts: If you buy sprouts in the store, rinse them once you get home – to freshen them up. Make sure you store them dry. Store in a sealed container in the refrigerator.
• Tomatoes: Store on the countertop or in a bowl for up to one week, depending upon how ripe they were when purchased. Do not refrigerate. When tomatoes start to go “bad” slice them up, dehydrate them, then freeze for future use.
• Zucchini: Look for ones that are heavy for their size and have shiny, unblemished rinds. Summer squash is very fragile and should be handled with care, as even small punctures lead to decay.  Store them in a plastic bag in the refrigerator for about seven days. Do not wash until ready to use.

Also, for a look inside a raw foodist’s fridge, see my video here!

Also in this article you will find a link to purchase the Vitamix and receive free shipping. Enjoy!

Blenders Overview
by Victoria Boutenko

“Which blender is the best for green smoothies?” – is one of the most typical questions I receive. One may prepare green smoothies in any kind of blender. I constantly travel around the globe and in many countries high-speed blenders are not available for most people. In one of my newsletters I talked about the young man in Indonesia who prepared a green smoothie inside a coconut using a hand blender.

View Video Here

However, the average inexpensive blender will blend only until the blades are sharp. In about a month of daily use, its blades will become so dull that they won’t even blend a ripe banana. If you are using a regular blender, always cut your ingredients into small pieces. Start with the greens and water, then add fruits. That will give your drink a smoother consistency and will enable your blender to last longer.

For those who can afford a better blender, I recommend that you go for it and consider it your true health insurance. In the United States and Canada, one may buy a Vitamix Blender for around $369- $550, depending on the model. The smoothies made in the Vitamix have the consistency of silk and provide better nutrition by breaking down the cell walls. The Blendtec is another comparable high-speed blender for approximately the same price, although I personally prefer the Vitamix.

Unfortunately, in other parts of the world, the cost of the Vitamix more than doubles because of parts, customs, and shipping. For our Joy for Life retreat in Sweden last year I purchased a Vitamix Blender for over a thousand Euros because we needed to prepare 40 gallons of best-quality green smoothie per day. I couldn’t bring my blender from the U.S. because of the difference in electrical voltage.

Australians are fortunate to have a locally manufactured blender called Power Mill. (http://www.powermillblender.com) I bought two of them and used them at our retreats in Australia and Thailand. The quality of the green smoothie was comparable to the one made in Vitamix, and it cost around $600 Australian dollars. The only downside was that if the blender was placed on a wet surface it would occasionally give off an electric shock. So Valya refused to blend with it and was chopping while Sergei and I did all the blending, wearing rubber gloves. But the smoothies were superb.

In Germany and Sweden, I tried blenders that were more powerful than the average blender, but not as strong as the Vitamix.

During the last few years I have been travelling a lot, and of course I cannot bring the Vitamix with me everywhere because of its weight and voltage. After trial and error, I began travelling with a small, one-cup blender called Tribest. It has a regular small motor but the container is small enough that it does the job. The blades eventually become dull and I have to replace it after three months of daily use. This year I will be buying my third Tribest for my trip to Russia. I also have my own Tribest with 110 volts for travel by air in the United State, Canada and Mexico. I just placed a red label marking the voltage on each so I don’t burn them accidentally. If you are interested you may read more about this blender here.

People wonder why I prefer the Vitamix to other blenders. Sometimes they ask if I have a special deal or a contract with the Vitamix corporation. I, Victoria Boutenko, hereby declare that I have no special agreements with Vitamix and I am not even a Vitamix dealer. I do not sell Vitamix blenders.

I respect the Vitamix corporation, not only for manufacturing a high-quality product, but also for their interest in people’s health. Last year when Valya and I were planning our trip to Africa, I wrote a letter to Vitamix, asking them to donate six Vitamix blenders to the orphanages in Kenya, and the Vitamix people thanked me for the opportunity to participate. The Kenyans were delighted to receive the blenders. Valya made a 3- minute video of that project, and you may view it here:

View Video Here

Which model of Vitamix is best? I always recommend getting a reconditioned unit if it is available. I have bought reconditioned blenders for some of my family members and they work just as well as if they were brand new. I bought my first Vitamix blender in 1994 in Denver, Colorado. I used it heavily both for my family and classes for 12 years, then in 2006 I reconditioned it and presented it to my niece and she is now making green smoothies with it for her little baby.

Green Smoothies for Children

I told you in the previous newsletter that I have a new book in print right now, called Green Smoothie Magic. I am excited about this book and couldn’t wait for it to be printed commercially. I printed five copies with my desktop computer and passed them out to the neighbor kids. One of the mothers responded to me, “Victoria, this book is like Green for Life for children! My kids are so inspired they are finally drinking green smoothies and asking for more.” I was very happy to hear that. Here is the information about this book.

Green Smoothie Magic is a captivating story of an adventurous boy who learns how to be healthy in an enjoyable way. It is my first hardcover book, page size 8 by 8 inches, 56 pages. This book contains only one recipe, but it is very delicious.

The book is still in the process of printing, so you can only pre-order it now. We will start shipping books approximately on March 20th.

The retail price is $12.95. We offer a pre-order for $10. First 50 orders will receive books with my autograph on a title page. ”

To pre-order Victoria Boutenko’s Green Smoothie Magic at a special price, visit her site here.

To purchase a Vitamix with free shipping savings, go HERE

• Enjoy a warming breakfast of Buckwheat Muesli or Cinnamon Oatmeal, with warm Almond Milk and bananas.
• For breakfast or an afternoon snack, have raw almond butter, with apples or bananas. If you’re like a little kick, sprinkle a generous dose of cayenne on top.
• Use hot water instead of cold water in your smoothies and blended soups.
• Wash your refrigerated produce in warm water or put it in a warm water bath for a few minutes before using it.
• Have a cup of warm miso soup or warm ginger tea before eating your cooler raw meal. This will also reduce your appetite without adding calories.
• Pour nearly boiling water over your refrigerated broccoli or cauliflower and let it rest for a few minutes to warm it up before using it in salads, pates, or other dishes that will be consumed immediately.
• Make a warm soup of finely julienned vegetables and hot water. Add mushroom powder, tamari, and grated fresh ginger to boost the flavor.
• Use a dehydrator to warm dishes like raw stuffed mushrooms and marinated kale. Be sure to use a covered glass dish so the item doesn’t dry out. Other foods, such as marinated vegetables, can be put in a jar and then immersed in hot water to warm them up quickly before serving.

What is my favorite dehydrator?
I recommend the Excalibur Dehydrator above all other dehydrators. The Excalibur is a high quality machine. It runs on little electricity, is easily washable/cleanable, and keeps the temperature constant. It will only costs about $120 – $220.

Where should I buy the dehydrator?
I recommend you buy it directly from the company so that it comes with a warrantee. All dehydrators are finicky and break easily. You may likely need the warrantee. I have 3 Excalibur dehydrators. I bought one off Craig’s List, and I was sorry I did. It was advertised as “like new”, but it broke soon after I got it. I ended up spending a lot to have it fixed so it would work again. I would have saved money if I bought it more full price and had a warrantee.

You will find great rates on the Excalibur website. I do have coupons (available only to students) that can beat even those deals. Contact me heather @ rawbayarea.com  if you need another coupon.

What is the best size to purchase?

I recommend a 9 tray with 9 paraflexx sheets. You don’t need a timer on the machine, you can use a cheap one from the hardware store. If you don’t have room for a 9 tray, get a 5 tray. I have a 9 tray for my small household and it is full all the time with yummy things. I don’t recommend you buy a 4-tray, it is way too small. On a 4 tray, the overall diameter of the trays is smaller.  Plus, the space between the trays is so thin that you have to take some trays out when you have items thicker than a pancake. That means, it really is only a 2 tray machine, which is not helpful at all. I would say the 4 tray is good only for travel, as it fits nicely in a suitcase.

Is there anything else I need to purchase with my dehydrator?

Yes, you should buy as many Paraflexx sheets as you have trays.  You will need paraflexx sheets for anything runny or wet – to make fruit leather, crackers, tortillas, etc.  Yes, you can use parchment paper but don’t do it – it is a waste of money and resources like paper and time cutting out the right size.  Just invest in the Paraflexx sheets – they last longer than the machine itself.

If you have one of my coupons, you will see that there are lots of other things on the coupon list. You don’t really need any of them, though some things on that list are nice to have.

I have a coupon from you, how do I redeem it?
To redeem your coupon, you need to call Excalibur on the phone with a credit card number or send the form in with your check. To prepare you, Excalbiur is a small business, and the person who handles this order is not always available. Sometimes you have to leave a message. I personally think the easiest method for purchasing with the coupon is to send a check, ’cause then you don’t have to chase anyone down.

What is your favorite dehydration cookbook?
I don’t have one. I should probably write it. In the mean time, click here to check out what dehydration classes I have coming up. I will say that I love Abeba Wright’s cookbooks – she is the Krazy Kracker Lady – and she has 4 cookbooks full of recipes for dehydrated yummy things including onion rings!

Heather teaching at Cafe Gratitude in Berkeley

As I look back on my years as a raw foodist, I know that many of the positive changes in my personality came because of my association with Cafe Gratitude, as I have been their lead instructor for raw food classes for several years now.

At Cafe Gratitude I feel truly appreciated as a teacher, colleague and person in ways that I had never experienced.  They believed in me, and helped me to spread the word about how delicious and easy raw food preparation can be.  They helped me find my passion, and develop sustained happiness.  It has been an amazing experience, and made me feel more whole as a person.

I myself survived the Firestorm of 1991. I know what it is like to watch your neighborhood burn. As Cafe Gratitude starts to close its doors, it feels as if I am watching my favorite neighbor’s house burn. Soon there will be fertile ashes, and we can make use of this hummus to grow something vitality important for ourselves and those around us. For me personally, Cafe Gratitude lit a fire, a flame that cannot be extenuished even if the lighter fluid burns away.

Perhaps we will build an even stronger raw community because of Cafe Gratitude closes.  But, I am not yet able to think about that.  At the moment, I just need to mourn.

The yogis believe that everything exists – everything exists in one form or another. Cafe Gratitude is now morphing into its next incarnation. For me, it is too soon. Way, way too soon. I was just getting started. But it will continue to exist in my heart and in my memories, and for that I am ETERNALLY GRATEFUL.

Check out these before and after pictures.

Christmas 2006                               Thanksgiving 2011

Yes, I look pretty different!  How did I do it?  I got rid of nearly all animal products and the fog in my brain started to lift.  As I let go of processed foods with their dyes, additives and chemicals I felt even better.  Instead of tasteless, processed foods I focus on lots of kale salad and a quart of green juice or smoothie nearly every day.  Instead of traditional dairy, yogurt and cheese, I eat almond milk, coconut yogurt and macadamia nut cheese.  Its delicious and as you can see it shows!

On the inside I feel completely different too.  Raw foods – fresh fruits and vegetables and healthful fats – changed my emotions and attitudes completely.  I am definitely a happier, healthier, more youthful and energetic person now.  I am sure that it is because of the food that I eat, but also because of the different people I now spend time with.

Since going vegan, I had to work at finding a balance between pleasing myself and others. While I didn’t want to hurt anyone’s feelings, I also don’t want to disregard my diet choices. ‘Tofu’ isn’t in my grandpa’s vocabulary, while ‘heavy whipping cream’ has been removed from mine. Somehow, I have managed to keep our dining room table a welcome area rather than a dietary war zone.

Caroline’s Five Mealtime Manners

1. Give a heads up. If you’re going to a dinner party, make sure the host knows about your diet before and offer to bring a dish.
2. Don’t give it a fancy name. Use food vocabulary everyone knows and it is suddenly less ‘weird,’ and more inviting.
3. Supplement, don’t replace. If you’re making a healthier/raw/vegan version of something, offer it along with the original recipe. Always give your guests options – they may choose yours in the end, anyway!
4. Implement a ‘No thank you,’ taste policy. This one is for kids. If they say they don’t like it without trying it, ask them to give a taste test to make sure. Then, give them they option to say ‘No thank you,’ if they don’t like it afterward. Getting kids to eat a wide variety of foods early is important.
5. Choose people over food. This one is probably my most important rule that I repeat to myself throughout the holidays. Yes, the food is great, but the people surrounding you should be the focus of your festivities. Kiss your significant others, embrace your family and laugh with your friends.

Happy Thanksgiving!

You normally think of wine, kimchi and sauerkraut when you think of fermented foods, but nut cheeses should be on your list as well. While fermented food is tasty, it is also great for your body.

Here are 4 reasons to eat fermented foods:

1.  They boost your immune system – When you are busy and the weather is cold, you need natural ways to keep your immune system strong.  The lactic acid from fermented foods can help stop colds, flues and even the bacteria strains that cause food poisoning.

2.  They can help you turn into a party animal!  According to a 1999 study in the Lancet, lacto-fermented vegetables reduced the rates of asthma, skin problems and autoimmune disorders.  The proliferation of lactobacilli in fermented vegetables enhances the strength of your digestive system and increases vitamin absorption in the foods you eat.  In fact, fermentation actually increases the vitamin content of the food.  These benefits will make you more comfortable and energetic in general. You will look and feel great for the holiday parties.

3. Fermented foods, especially pickled vegetables, are the best option to bring to parties and potlucks.  They are cheap and easy to make.  You will wow everyone with the pretty colors and unique taste.  In just one prep session a week ahead, you can make enough food to bring to several parties – with enough leftover for you plus several hostess gifts.

4. They are a healthy snack alternative.  Fermented foods tend to be much lower in calories and fat than other snack foods.  And, fermented foods are proven prophylactics against cancer.  These cleansing attributes will help you and others beat the “battle of the bulge” at the holiday season.  Can potato chips and other snacks do that?

Interested in learning more about fermented food? You should be! Like us on Facebook to receive our FREE E-Book, Healing Through Eating! The E-Book goes into further detail about the health benefits of fermented foods, explains how to make raw nut milks and cheeses and includes a recipe to get you started.

When I tell people that I’m a vegan, I typically get questions like, “What about protein?” and “Isn’t soy bad for you?” and my personal favorite, “Isn’t it expensive?” Often, I have to bite my tongue to not ask them, “Am I overweight? Am I pasty and frail?” No, I’m healthy and live on a tight budget.

It’s a common misconception that eating a vegan diet is expensive. While organic produce is not very cheap, think of all the money you save if you aren’t buying meat, poultry or fish. If a lower monthly grocery bill isn’t enough economic motivation, consider your medical bill. Reducing your need for cholesterol, diabetes or blood pressure medication saves you, and our country’s healthcare, even more.

After the initial questions about my diet, I sometimes get the condescending, “Do you really think you make a difference?” Yes. At least three times a day, I have a say in the economy based on what I choose to put on my plate. Will I send my hard-earned dollars to huge corporations that sicken and fatten our country, or will I give my money to smaller, local farmers that supply me with nutrients?

Getting five servings of fruits and vegetables can be daunting for some people. Have you tried a green smoothie? Almost every day I have a green smoothie that’s loaded with rich, leafy greens, sweet fruit, cinnamon and Chia seeds. This raw meal is a delicious way to boost your immune system with vitamins and antioxidants. Also, because the recipe is so flexible, you can change the flavors with what is in season. To me, this frozen blend far surpasses any ‘frap’ you may grab on the go at Starbucks, and it’s just as quick to make!

I’m suggesting that before you turn to your doctor for pills, look inside your fridge for your medicine. Make a lifestyle change that’s good for you, the environment and the economy.

You cannot control your genes, but you can control what you put into your body.

Hypocrites once said, “Let food be thy medicine.” A simple solution that too many overlook.

by Caroline Miazgowicz

This a great opportunity to save money and put up local items for the winter time.  If you are tempted by all the fresh items, but don’t know exactly how to proceed, I gave some ideas in my last newsletter, here.  But, I have even more ideas of what you can do.

At the farmer’s market, you can ask vendors if they have discounts for bulk, bruised items. The best ways to use bruised items is:

• eat them fast
• dehydrate them
• freeze them (most fruits, even tomatoes, freeze well)
• juice them (many recipes below)
• ferment them

It is fermentation that is most exciting to me. Fermented foods last a long time and will significantly boost your health and vitality.  So, for example, I am using many of the tomatoes from my garden to make sun-dried tomatoes and warm bruschetta.  But, I am also making lots of salsa.  I am adding water kefir grains to ferment that salsa so it will last for weeks/months in the fridge. (You could also use veggie culture started or probiotic powder to get fermentation going.)  Likewise, I have tons of cucumbers from our garden.  What I cannot eat or juice, I quickly bottle up to ferment into pickles.  Many vegetables in season now are great fermented:  garlic, onions, carrots and peppers are among my favorites.

If you want to learn more about fermentation, I recommendWild Fermentation by Sandor Katz and Nourishing Traditions by Sally Fallon.  They are fabulous books  And stay tuned, because I will be offering many more fermentation classes in the future.

Yours in good health,

Chef Heather Haxo Phillips