Friday, March 14, 2014


Hi All! Well I am moving! Not really me, I love being in Colorado and will cry the day I leave. Unless I go to India then it will be extremely bittersweet. No, my blog is moving! I have never really liked this platform for my blog and other people's blogs on the same platform really annoy me so I am moving! The new site is-get ready for it... I am really excited! I hope you will stay with me as I change my site over. It is going to be a long move seeing as I don't have a ton of time to work on it, but I want to bring my best recipes over to that site. Don't worry if there are some you like, but I don't move them over, you can still get them here. I have been looking through some of my old posts and realized how much I have changed. I will be writing a post about that as soon as I work through all the changes in my head. So many blog little time...what's a girl to do! :)

In the meantime I am doing a Raw Dinner and Demonstration! I am so excited I love raw food and I want everyone to love it as much as I do so I am going to be sharing with other people. If you are in the Denver area and would like to come to the Dinner message me on my facebook page and I will give you details of where it is happening. My mom, Susan from 5 Leaves and 2 Wishes is also presenting because she is able to give you information while I am only coming from experience. The Dinner and Demonstration is March 23rd, next Sunday from 2:00 to 4:00 pm. I am also giving away a recipe book and there will be samples of the lotion I make, if you are interested in some of the best lotion (not to brag, but it is some of the best I have tried). I am asking $15 just to cover the cost of the food. I am not doing this to earn money...I am doing it for fun. I love raw food and I want to share my passion and the health I have found with everyone! Please message me and come, the more the merrier :)

I will be making food like this raw lasagna! You will also get to taste smoothie, juice, soup, salad, and dessert. We will have a beautiful Italian Themed dinner and it will all be low fat raw and vegan! Please come and enjoy!

Happy Juicing!!!

Don't forget to check out my new blog

Friday, February 28, 2014

Low Fat Raw Vegan Cinnamon Rolls (plus update)

I am sorry I have been so silent this month. I have definitely fallen away from my health goals, but my mind is also much more solidified to the idea that this diet is the healthiest diet for me. I feel my best when I am eating raw fruits and veggies. 

My birthday was in February and I went off my diet (when I say diet I mean long term eating habits) for my birthday. My husband surprised me this year and we had a great time! We went to a restaurant called Limon, Friday night. I really enjoy their pumpkin soup! We stayed at the Magnolia Hotel in Denver (which I won from a drawing) and we spent Saturday afternoon taking pictures. He just bought a new camera and is really enjoying playing around with it. Then we ate lunch at City O' City which is definitely yummy and vegetarian, but I know I didn't make the best food choices when we ate there. And we finally ended the weekend watching The Book Thief. I read the book in college so I really wanted to watch the movie and it did not disappoint. The movie was very good! 

On Sunday my mother-in-law did something so kind for me! She made a vegan cake from Chocolatecoveredkatie specifically for me. Which was so sweet! especially considering she doesn't quite understand my diet or why I follow it. Then my parents took me out last weekend for and I just HAD to take them to a vegetarian Indian Restaurant we found which actually serves South Indian Cuisine, called Masalaa. We enjoy the food so much because the flavors and the entrees are actually what we ate in India, but again not the best food choices. 

I am finally getting back to eating the way I should be eating. I have tried different things this month and have learned a lot about low fat raw vegan eating, the people involved in the movement, what they believe, and how my body responds to different ways of following the lifestyle. Maybe I will do a post on that next. I also want to do a post on veganism (I know I am not a vegan yet, but I do believe eating vegan is best for health) and I want to do a series on some of the hair/skin care products and cleaning alternatives I have found. So watch for those!

Now on to something truly enjoyable and guiltless! I tried a new fruit this month I found at my Asian market, its called a sapote and actually looks like a little potato. I heard on a video that it tastes just like brown sugar and so I wanted to try it. Well, when the sapote is ripe it is pretty close to brown sugar and even has a similar consistency so this recipe was born!

Low Fat Raw Vegan Cinnamon Rolls


2 to 5 bananas


1 sapote
10 dates
1/2 Tbs Cinnamon (more or less to taste)


meat from 1 young coconut
1 tsp vanilla
enough water or coconut water for blending

Place ingredients for the filling into a food processor and pulse until the filling becomes a ball. Cut bananas into 1 to 2 inch slices, depending on how big you want your rolls. Cut these pieces in half or gently pull the banana into the three natural sections. Spread the filling onto one half of the banana and put the top back on like a little sandwich. Do this until all the filling is used up. Place your rolls onto a plate or serving dish. To make the icing place meat, vanilla and a small amount of water into a blender (I used a personal blender, they seem to work best). Blend until very smooth adding water when necessary. Pour the icing on top of the rolls. You may have some icing left over, but that's ok you can make something else or just eat it! Top rolls with some sprinkles of cinnamon and enjoy!

Happy Juicing!!!

Friday, January 24, 2014

Update and Guidelines

One great perk I found while doing this whole Low Fat Raw Vegan (mostly) thing is that when you start buying things in bulk from regular grocery stores no one knows what they are doing and they don't seem to care. About a week ago I ended up getting a 30 lb box of pears for ten dollars. Today, I got a 40lb box of organic apples for thirty dollars. I think I am enjoying this a little too much :)

I wanted to update you a little on how I am doing. So I have been eating as little fats as possible and as many carbs as possible for about three weeks now. The first two weeks I felt awful! I felt sick, but not sick enough to stay home from work. My throat hurt, I was tired, my stomach was sore, and I was achy. I ended last week with the most horrid headache. Saturday I went hiking with friends and enjoyed a fun game night through the headache. On Sunday I watched the Broncos win with my family, ate a few things which were not raw and had more fat and animal products than I would have chosen (there are just some things I will do for those I love), we finished off the day with sushi and I managed to have only veggie sushi with no fried contraband. Then on Monday I started feeling better. My husband and I went on a 30 mile bike ride So with the extra sleep I got on my long weekend I have been feeling wonderful this week and I have been feeling like I have been losing weight. I really hope this feeling continues. I have really been trying to keep up on my exercise though its limited to about 20 minutes a day. I have been trying to go to bed earlier, last week I took quite a few detox baths and I have been keeping my fat content to about 5% (thanks to

There is a lot of different opinions about a low fat raw vegan diet and how many calories a person should eat. One opinion says everyone should strive for about 3,000 calories, one person says don't eat any onions, someone else says its ok to eat a few cooked carbs. Its so confusing I decided to take the principle and try to apply it to what I think is best for me. Because of how little I work out and sleep I decided that I should be eating between 1500 and 2000 calories a day. I don't limit myself, but this seems to be just about perfect. I don't crave food and I eat when I am hungry. So I came up with some goals for my diet and some guidelines to get me started. I will share them with you so you know a little of how I am doing this, I am not as strict as 80/10/10 and others suggest that you should be--I am just doing what works for me right now.


  1.            Eat fruit and/or green juices/smoothies throughout the day.
    2.      Try to always eat a large salad/raw soup/or green juice at night.
    3.      Eat between 1500 and 2000 calories a day.
    4.      Can drink warm lemon water or herbal tea in the morning
    5.      May have three cooked meals a week (I still like having date night with my husband and its nice not to have to make food once a week).
    6.      Can eat cheese twice a month.
    7.      May have chocolate if needed (I really haven't needed it at all)


  1. To have more energy
  2. To not need as much sleep
  3. To be less stressed
  4. To have a clear mind
  5. Balance my weight and body fat
So this is what I am doing. I will be writing some more update posts as I progress through this diet. I decided the experimental period is three months. If these goals begin to be fulfilled, I will continue with this diet while it feels right for my body. 

Happy Juicing!!!

Friday, January 10, 2014

Cranberry Pomegranate Holiday Salad

     Before I get into the super yummy salad recipe I wanted to give you an update on my health and what I am doing right now. I have been kind of frustrated lately because I want to lose the last 10 to 15 lbs I feel like I should lose, but I have not been able to do this. I believe its because of some other life choices that I have been making. For instance I work a lot and I have chosen to get my master's degree so I am also taking classes. I leave my house at about 6:30am and have not been getting home till about 6:00pm (sometimes earlier and sometimes later) plus I take work home most days with every intention of getting it done, but end up using the rest of my time to make dinner, juices and smoothies for the next day and eat. I just don't know where the time goes. So the only time I get enough sleep is on the weekends and I can tell a difference in my belly size when I get enough sleep versus when I don't. That is just one example. I also am not able to get enough exercise, because I have to get up at 4:30 am at least to get in about 20 to 30 min of exercise in the morning. So many things, 'sigh.' I have been looking for a diet that allows me to not worry about how much I am eating, gives me tons of energy, makes my head clear, and helps my belly stay relatively flat without worrying about how much sleep I get. I have embarked on the 80/10/10 by Dr. Douglas Graham or Low Fat Raw Vegan Diet (LFRV) (sort of). I am not perfect and am giving myself cheat days, but would love to have the clarity and energy that the people who I see on this diet claim to have. I first got curious last December when Rande from tried the diet out for about three months or so, and then when I did my month of raw and had to try some different things I realized how my cravings lessened with the more fruit I ate. So I was intrigued. Now my plan is to try it out for about three months and see if my mood and energy levels change and if they do, great! and if they don't, I will try something else.

Today I had my first LFRV moment. I went to King Soopers to get some bananas and all they had was very green bananas so I asked one of the employees if there were any bananas which weren't so green. He went into the back and came back with two bunches of yellow bananas and asked if I wanted more. I asked how many more he had and he told me a whole case so I bought the case (later I calculated I bought about 38 lbs of bananas). When I was leaving after buying the bananas the cashier asked if the bananas were for Dairy Queen. I told her nope they were just for me and she looked totally confused, but (oddly for my shy self) I didn't care cuz I felt as excited about my case of bananas as my preschoolers feel about getting bubbles and water out for the sensory table. I was really ecstatic!
We will see how long this lasts :)

Now for the amazing salad!!!

Christmas Kale Salad

Can be fat free and raw if you want. 

3 small bunches kale
1 1/2 cups cranberries (you can use fresh or dried, I dried my own by soaking the cranberries in orange juice mixed with cinnamon overnight, then poked the cranberries with a knife and dehydrated them at 105 degrees for about 2 or 3 days. If you have a better dehydrator than I do you probably won't have to dehydrate them as long.
3 pomegranates
1 medium kabocha squash, thinly sliced, tossed in coconut oil and cinnamon and baked until soft. (you can leave this off if you want the salad to be completely raw, it is still amazing without the squash)
You could use fuyu persimmons instead of the squash or in addition to the squash :) (This is a later edit based on a super yummy salad I just made--Nov. 2014) 

Cut the kale off the stems and chop the leaves as small as possible. Blend the dressing in a blender and massage into the kale.

1 cup orange juice (about 2 oranges juiced)
1 teaspoon cinnamon (can soak cranberries in juice and cinnamon then use the juice for the dressing)
1 cup fresh basil
1/4 cup cilantro
2 medjool dates
salt to taste

After massaging the dressing into the kale layer the pomegranate, cranberries, and squash on top. 

This salad is very good. All of my family really liked it and I think that I will continue to make it for the holidays. I hope you enjoy!

Happy Juicing!!!

Friday, January 3, 2014

Pear Persimmon Green Smoothie

I know I promised you a salad recipe, but my dad has the picture in his camera so I can't show you what the salad looks like yet. I can tell you it is super yummy, can be all raw and low fat, and my family keeps asking for the recipe sooooooo it will be on my blog as soon as I can get the picture.

In the meantime here is a SUPER yummy smoothie recipe and if you are able to make it right now then I am very jealous of you. This smoothie features Japanese Persimmons, which I absolutely LOVE. During November and December I would go to the Asian market once a week and buy about 5lbs at a dollar a pound! This smoothie is what I would make with the persimmons which were too smooshy to eat, but still super sweet. Sadly the season ended just before Christmas and I cannot get them anymore. So if you can make this smoothie make sure you do, just for me :)

Pear Persimmon Green Smoothie

3 large pears
3 smooshy persimmons
1 cup nut milk (I used holiday pumpkin pie coconut milk, but that probably is not the healthiest idea in the world) 
so if you use plain nut milk or coconut water add about 1 tsp of vanilla and maybe about 1/4 tsp of pumpkin pie spice if you so desire
1/2 tsp cinnamon
1/2 tsp spirulina (or you could through in some spinach or other green, I haven't tried it that way)
a large handful or two of ice

Place everything into a blender and blend away. When smooth pour into a glass, top with whatever you desire or nothing at all and enjoy!

Enjoy my smoothie which I cannot make and I will see you in the next week or so with a yummy salad!

Happy Juicing!!!

Sunday, December 1, 2013

Thanksgiving Dinner

Thanksgiving is over...sigh...time to detox before Christmas. Ha Ha just kidding, I seriously don't know if I will have anytime to think about detoxing during these three weeks before Christmas Break. But I know that eating right, getting enough sleep (which never happens), and exercising (again--hit and miss) is all I need to do to keep my body feeling great!

I had two Thanksgivings this year. One with my family and one with my husbands family. Both were DELISH and I have to admit that I ate foods I wouldn't normally eat and probably shouldn't have eaten. In fact my husband and I stuffed ourselves so much on Thanksgiving (not pleasant) that we did not eat at all on Friday until the evening meal and then we only felt like eating vegetables, I was very surprised, but I felt great the next morning!

I made some dishes to bring so I could make sure my Thanksgiving dinners were more light and healthful. I wanted to share these recipes with you so you can have an idea of what to make for Christmas--everything was soo yummy!

For my family's Thanksgiving meal on Thanksgiving I brought the Detoxinista's vegetable stuffing which really is a winner! And a yummy sweet salad of my own devising. I will give the recipe soon, but it included cranberries, kale, pomegranates and a sweet maple dressing...

Then for my husband's family's Thanksgiving meal I ended up making Celery Root and Cauliflower Puree with Garlicky Greens...

Also really yummy! the only thing I added to this dish was about 2 cloves of garlic to the food processor with the celery root and cauliflower. I think that adding roasted garlic cloves would have been amazing too.

Then I made roasted red potatoes specially for my husband who wanted nothing else this year :)

For the potatoes I used about 8 red potatoes chopped into chunks threw them in a baking dish and tossed them with olive oil, about 3 chopped garlic cloves, rosemary, salt, and pepper. Then I roasted them in the oven on about 400 degrees for about 30 to 45 min. They were just what my husband ordered!

Finally, I made several healthy desserts...

And not pictured Vanilla Bean Coconut Ice Cream ( Which was a huge hit with my brother-in-law who, mostly, steers clear of my healthy food like it was the plague (except for raw cheesecakes).

I hope you enjoy this list of healthy holiday food and that you stay healthy this holiday season!

Happy Juicing!!!

Friday, November 1, 2013

10/20/30 Day Revive, A real food plan to Reshape, Repair, Restore

I asked my mom, Susan, creator of this last cleansing plan I did, to write a guest post for my blog. She really is a great inspiration to me! I love my mom and I am so glad she is around so I can bug her with all of my health questions. She has inspired me to be a better person, not only in health, but also in my personal life. You can find her at she has just begun her health coaching journey, but she has been on her own health journey for as long as I can remember. Look her up she has so much wisdom to share and she loves to help people in their own personal journey.

My Dad and Mom on top of Poughkeepsie Gulch

Me, my mom, and my sister Courtney holding on in the back of my dad's cruiser.


Did you know you are a perfect, valuable person?  Have you ever thought of yourself in that way before?  Let’s talk about how valuable you are so that when you think about yourself, you will have this warm fuzzy feeling and be able to share that with others around you.  In order to truly love and care for those around us, which some women have this gift naturally, we do need to love ourselves.  I’m sure you’ve known someone who is very self -absorbed and cannot reach outside of themselves.  Most likely this person does not like him/herself very much.   Now I’m sure you know how you don’t want to be so let’s talk about your value and how to truly value yourself.
Value yourself enough to eat well, sleep enough, nourish your spiritual life, move your body, excite your brain power, care about someone.  You alone have the power and the freedom to make a change.  While you are still breathing, there is hope and since you’re reading this, you are still breathing!  Yay!  Now, how to accomplish this in a fast-paced, busy, “there’s just not enough time in the day” kind of life.

          1)       Make a salad or soup your first priority when planning a meal.                               
          2)       Drink water before eating a snack.
          3)      Only eat fruit and vegetables for snacks.
          4)      Read Alissa’s blog and make her recipes!
          5)      You’ll feel better about yourself!

1)      6-8 hours/night.  
2)      Go to bed and get up at the same time every day if possible.
3)      If I wake during the night, I like to pray, it calms my soul.
4)      You’ll get more done during the day!

1)       Take time to detox from noise every day.
2)       Tune out and turn off electronics for a while every day.
3)       Find a group to be nourished by and to nourish others.
4)       Listen!
5)       You’ll feel more compassionate!

1)       Love yourself enough to exercise 3-7 days a week!
2)       You don’t have to run a marathon to call it exercise!
3)       The people that live the longest, healthiest lives walk every day, and garden!
4)       Choose something YOU like to do not something someone told you to do!
5)       You’ll have more energy!

1)       Read to yourself or someone else.
2)       Memorize something.
3)      Sing or play an instrument!  Music makes you smart and happy!
4)      Breath deeply every day.  Your brain needs oxygen!
5)      Learn a new skill!  You’ll feel smart and powerful!

CARE ABOUT SOMEONE                                                                                                   
1)       Give a hug to someone in need.
2)      Water a plant!  Even plants need love!
3)      Make delicious healthy food for someone!
4)      Keep silent!  Show someone you care by just listening!

You probably know all this but maybe you can look at it a little differently by seeing your value first and then seeing the ripple that this shift can make around you.


Now here’s my favorite go-to, fast, easy, healthy and tasty recipe to delight you and your taste buds from 5 Leaves and 2 Wishes health coach!


Sweet Potato – done to perfection in the oven.  Wrap in foil and bake 45 min. to 1 hr.  Then slice in half and take a moment to look at the beauty of that deep orange.  So beautiful and delicious!  Microwave without foil if you’re in a real hurry!
Black Beans - 1 can or 2 cups, cooked
Salsa - 1-2 cups fresh or cooked, your favorite kind will do

Combine beans and salsa in a sauce pan and heat thoroughly until desired temperature.  Pour over sweet potato and enjoy with a tossed salad.  A beautiful, colorful, vegetarian, complete meal.  Did I mention fast and easy?  Oh, and cheap too!

Susan Dupper      
Proud Mom, Health Coach and Fitness Trainer
5 Leaves and 2 Wishes                                                                              
Author of the 10/20/30 Day Revive, A real food plan to Reshape, Repair, Restore (A work in progress)    

Happy Juicing!!!