Monday, January 16, 2017

Make Your Own Tahini

by Helen Rose, Owner of Superfoods On Main

We all know that pre-made tahini can be expensive.  However it is so easy to make it your self and you can use it in a lot of recipes.  See below for some ideas.


Place sesame seeds and olive oil in a blender. Purée one minute, scrape down sides, and purée an additional minute, adding more olive oil as needed. Continue blending until smooth and pourable. Transfer to a mason jar with a tight-fitting lid and store, covered, in the refrigerator.
1. Dip raw veggies in it. For a simple snack, reach for tahini instead of ranch dressing next time you're looking for a dip for crudités. Add lemon juice, salt, and a dash of pepper or hot sauce for extra flavor.

2. Drizzle it on falafel. For a no-stress summer meal, warm up store-bough frozen falafel and stuff it a pita. Thin out your tahini by adding add a few tablespoons of hot water and lemon juice and then drizzle it over the sandwich.

3. Dress your salad with it. Give your balsamic dressing a break and try a tahini-based salad dressing instead. For an easy recipe, combine ½ cup tahini and ½ cup olive oil with 2 teaspoons apple cider vinegar, 2 teaspoons of lemon juice, and 2 teaspoons of grated ginger in a blender. Drizzle over your greens and enjoy.

4. Lemon Tahini Dressing.  This dressing is one of our signature dressing at Superfoods on Main.   Refreshing and creamy.  1 lemon juiced, 1 tbs. tahnini, 1 cup olive oil, 1 cup apple cider vinegar. Put all ingredients in a high speed blender.
Superfoods on Main is a vegetarian cafe in Mount Airy MD

Immunity Boost - Super C Orange Creamsicle

January three years ago, I was working at my cafe and it seemed every other person was coming in with just getting over the FLU or with really BAD COLDS.  I started feeling funny myself, so I thought how can I boost my immune system before I get sick too.  Knowing that camu camu has the highest amount of vitamin C of any food I created the SUPER C ORANGE CREAMSICLE smoothie!  It quickly became a favorite at my cafe...parents and kids alike.   Here it is for you.  Stay healthy this winter.

This smoothie is great for boosting the immune system with 235% of your Daily Value of Vitamin C.  Everyone in your family will love it.   Kids go nuts over this and you'll know they are getting their full Vitamin C for the day warding off the Flu and Colds and more.

Super C Orange Creamsicle
by Helen Rose, Owner of Superfoods on Main

1 Peeled Orange
1/4 tsp of vanilla powder
1/4 tsp of Camu Camu
Sweeten to taste (agave, & stevia DO NOT ADD BANANA.  It troughs off the taste.
12 oz of Rice Milk, Raw Almond Milk, or even water.  (Raw Almonds & Nut Milk Bags).

Place peeled orange (2 if you are doubling recipe) and all other ingredients in the blender.  Fill with rice milk, raw almond milk, hemp milk, or water to 16 oz line of the blender canister.) Blend until smooth.  To thicken more add more oranges or ice.

Enjoy your Super C immunity boost!

Helen Rose, owner of Superfoods on Main, a vegetarian cafe at 106 S. Main Street in Mount Airy MD.

Wednesday, December 21, 2016

Raw Vegan Strawberry Cheesecake

Strawberry Cheesecake

1 C.  Fresh Strawberries.
3/4 C. Coconut Oil (melted to liquid or soft)
1/2 C. Cashews
1/2 C. Lemon Juice
1/2  C. Agave Nectar

1 1/2 c Almonds
1 1/2 c Dates, pitted

1. Blend strawberries, coconut oil, cashews
and lemon juice in a high-powered
blender. Use a spatula to work mixture
into blade. As the mixture warms
up, it will blend together.
2. Add agave and blend briefly until
mixed. Pour into crust, smooth with
spatula. Refrigerate or freeze for 4

and dates in a food
processor well. Press into pie plate

Family Holiday Survival Guide: 5 Healthy Solutions Every Mom Needs Know

by Helen Rose, Raw Food Chef & Family Health Advocate

This time of year can be particularly challenging to maintain a healthy life for you and your family.  All the activities, the shopping, the eating, and the travel can lead to unhappy unhealthy holidays, not at all what we want.   I’ve pulled together my top solutions for staying healthy during the holidays.

1.                  Eat Healthy Foods before you go to a party or holiday gathering.  How often do we rush out the door to make it to the party and are starving when we get there.  Worse your family is starving when they get there and once you get talking to your mom, your aunt or sister your children are seeking off to the cookie table eating sugar cookies or M&Ms.  So schedule to eat before you go. Feed your family the healthy foods you have at home, because you do not know what will be at the party. Still don't have time.... you have time for a smoothie with chia seeds and plant-based protein powder to fill you and your family up before you go.  In addition, I always bring a dish or two that I know my family can eat and we are sharing health with others.

2.                  Stay away from the Sugar.  It's been called a poison, a drug and a toxin, and scientists have started blaming it for everything from obesity to heart disease to diabetes. Sugar is toxic to the body.  Yes, I said toxic and it is the 1st way your body gets weakened to let illness into your body.  Lots of studies are confirming that sugar is highly additive, so once you start eating sugar you are on a slippery sloop, a downward spiral, of sugar addition for you and your family.  Yes the holiday are  full of sugar cookies, pies, candies, and all things sweet.  1) Don't make them, or make less sweet alternatives if you must.  Try using stevia, Natural Zing agave nectar, Natural Zing dates, or Natural Zing coconut sugar as sugar alternatives in your recipes. 2) Fill up on veggies and low sugar foods before you are temped to eat the additive sugar foods. If you are afraid Aunt Margaret is going to cry if you don't eat her cookies then simply say your doctor told your family not to eat sweet foods.   “The Doctor Said” is like the golden seal of approval for people of a certain generation.  It works and do not feel guilty about using it.  Whose going to be nursing your family through another round of the flu you or Aunt Margaret?

3.                  Get Rest.  I know this time of year especially for parents is busier than ever.  How can you fit it all in to your schedule....most mom's do what seems to make sense... sleep less...stay up late to fit all the shopping, food prep, bills, volunteer projects, work, ...  Life does not stop for a mom unless you are sick in bed and can't move.   That's my point.  Mom's tend to get 4 to 8 hours of sleep a night.  Six hours of sleep a night is not unusual for a mom, so if you are cutting into that already low level of sleep, then you are really weakening your immune system.  Maybe the laundry doesn't get folded so fast this week.  Maybe you can get the kids to help you more around the house ...after all Santa is watching.

4.                  Health on the go!  As much as we try and plan, we'll be out shopping, at school events, office events, on planes, and you'll be caught without a healthy option.  Be prepared.  Have some healthy snacks in your purse, bag, office draw, or car.  Wherever you are you can have a healthy trail mix, bag of nuts, a healthy bar, or a bag of dried fruit ready to eat and present to your children when they start getting hungry.  

5.                  Boost your Immune System Now!!!  You know that you are going to be around people that are not following the above advice and will be spreading viruses, colds, and sore throats because they don't want to miss this year's gathering.  Don't wait until you are starting to feel sick.  Start boosting your family's immune system now.  It's not hard.  My Super Immune Boosting Secrets: Stock up on Natural Zing's camu camu berry powder, this berry has 920% of the daily value of Vitamin C in 1 teaspoon – incredible!!! You can slip this into smoothies or orange juice. Chinese medicine reverse mushrooms like reishi, cordyceps, shiitake for boosting the immune system.   I have a blend of 12 immune boosting mushrooms called STR 12 it is considered the ultimate in boosting the immune system.  I mix this in hot chocolate and smoothies.  My kids love it, so it is not hard to hide the taste.

Merry Christmas and Happy New Year!

Wishing you abundant health,
Helen Rose

** Helen Rose is owner of Superfoods on Main, a vegetarian cafe and superfoods store in Mount Airy Maryland; and a family health advocate providing personal coaching to moms seeking health solution.  

Saturday, December 10, 2016

Rosemary Shortbread Cookies (raw food recipe)

Recipe by Helen Rose

2 c soaked cashews
½ c macadamia nuts
1 c dehydrated Brazil nut flour
½ c agave syrup
1 Tbs. rosemary
2 tsp. vanilla powder
½ tsp sea salt

To make Brazil nut flour:
Make Brazil nut milk by blending 1 c. Brazil nuts with 3 c. water. Blend in blender. Strain out milk and set aside for Brazil nut nog. Spread the nut pulp on a dehydrator sheet and dehydrate at 115 degrees for 6 hrs. or until pulp is completely dry.

1. Put Brazil nut flour into food processor and process until all chunks are broken down.
2. Chop rosemary up finely.
3. Add the rest of the ingredients and process until smooth.
4. With a spoon make a 1 ½ inch cookie onto dehydrator sheets (no teflex). Or you can spread out and use cookie cutters to make shortbread cookie cutter cookies.
5. Dehydrate at 140 degrees for 4 hrs. Turn temperature down to 115 degrees and dehydrate for 3 days or until completely dry.

Wednesday, December 07, 2016

Purple Power Elixir

Want to experience all your favorite purple foods in one energizing drink? Than try our delicious, fruit purple power elixir! It's so easy, just add all 


Simply blend with a cup of warm w
ater or nut milk and enjoy!

Tuesday, December 06, 2016

Living Holiday Recipes

Spread some raw holiday cheer around with these recipes from Natural Zing’s Living Holiday Recipe Guide. 


Wild Rice Pilaf 


1 cup  Natural Zing Brazil Nuts, soaked for 2 hours and drained
2 Organic Garlic Cloves, chopped fine
2 tbsp Fresh Organic Sage, chopped fine
1 tbsp Fresh Organic Rosemary, chopped
1 tbsp Fresh Organic Thyme, minced
2 tbsp Fresh Organic Italian Parsley, chopped fine
1/4 cup Nama Shoyu
1/4 tsp Celtic Sea Salt
2 tbsp Unpasteurized Miso
2 cups Natural Zing Wild Rice, soaked for 2-4 days to desired texture and drained
1 medium Organic Onion, chopped fine
3 Organic Celery Stalks, chopped fine
1/2 cup Organic Shredded Carrot for garnish 


1.) Soak the Wild  Rice for 2-4 days depending on the desired texture, then drain.
2.) Soak the Brazil Nuts for 2 hours then drain.
3.) Place Garlic in a food processor and process well.
4.) Add Brazil Nuts in the food processor and process well until mixture resembles rice.
5.) Add Nama Shoyu, Herbs, and Miso.
6.) Blend mixture with the Wild Rice, Onion, and Celery, stirring well.
7.) Place in a serving bowl and garnish with shredded carrot. 

Cranberry Oatmeal Raisin Cookies


1 cup Natural Zing Almonds, soaked for 6 hours
2 Organic Oranges, juiced
1 Natural Zing Medjool Date
1 cup Natural Zing Thompson Raisins
3 cups Natural Zing Fresh Rolled Oats
4 tbsp Natural Zing Agave Nectar
2 tsp Natural Zing Cinnamon
2 cups Organic Cranberries
2 tbsp Organic Lemon Juice
2 tsp Organic Lemon Zest


1.) Blend the Almonds, Orange Juice,  Date, Cinnamon, Lemon Juice, Agave Nectar and half of the Thompson Raisins.
2.) Add Cranberries and pulse chop until cranberries are in small pieces but not visibly pleasing.
3.) Stir in Lemon Zest, Oats, and the other half of the Thompson Raisins. Blend well and let stand for 5 minutes.
4.) Using a spatula and a 1/4 cup measure, form the mixture into cookies and place onto teflex sheets. Dehydrate cookies for 6-8 hours.
5.) Remove cookies from teflex, turn over and dehydrate on the other side for another 6 hours.