RAW FOODS THAT NOURISH THE GUT AND BODY

Danielle Arsenault

Explore several raw food recipes that address gut health and a healthy microbiome with Raw Food Chef and Plant

Based Nutrition Educator, Danielle Arsenault. Discover how to reduce inflammation, boost your immunity, and

optimize your digestion while achieving greater hormonal balance. You’ll Learn to make your own Kimchi, Grawnola

with Fermented Coconut Yogurt, Strawberry Mylkshake and a Healthy Kimchi Noodle Bowl.

Love, Danielle Arsenault. Raw Food Chef and Plant Based Nutrition Educator. Founder of Pachavega Living Foods Education

Grocery and Equipment List

Basic Equipment:High-speed BlenderFood ProcessorDehydratorSharp Chef’s KnifeCutting BoardSpatulaMason Jar(s) - 1 litre and 250 mlBig mixing bowls

1 probiotic capsulesmall bag of frozen strawberries2 carrots1 green onion 1 cucumberbaby spinachYoung coconut (about 2 cups – from 1-2 coconuts)

Grocery List:

Fresh:1 bag of kelp noodles1 cucumberCabbageRed bell peppermiso pastetoasted sesame oilhot sauce of choice1 lime2 bananas1 Lemon

In the pantry: gingergarlic1 jar of tahinitoasted sesame oiltamariapple cidermaple syrupmaca powder

vanilla powder or extractcoconut nectarCoconut butterpink Himalayan saltMedjool datesDulse flakes (seaweed)OatsBuckwheatVanilla extractChia seedsSunflower seedsCranberriesSpices: red pepper flakes or cayenne pepper, cinnamon, cardamom, nutmeg

3 Steps to Reset Your Gut Health

1. Detoxify • Remove problem foods and mucus-

forming foods – effectively reducing inflammation in the body. This all starts with giving your digestive system a break.

• Support detoxification pathways. Eat foods your liver loves, like bitter greens, lemon and “pre-digested foods” like kimchi and sauerkraut

• Eat anti-inflammatory foods such as turmeric, dark leafy greens and the rainbow of other fruits and veggies.

1. Detoxify 2. Rebuild 3. Maintain

3 Steps to Reset Your Gut Health

2. Rebuild – Boost immunity and Rebalance your Microbiome• Eat foods high in fibre and

digestive enzymes (most raw foods)

• Boost immunity by repairing the tight junctions in the gut lining by feeding the microbiome it’s preferred food source – fruits, veggies, nuts, seeds, sprouts, whole grains and legumes.

1. Detoxify 2. Rebuild 3. Maintain

3 Steps to Reset Your Gut Health

3. Maintain• Consider pre, pro and

postbiotics to constantly nourish your gut.

• Eat pro-biotic-rich foods like kimchi, fermented coconut yogurt, miso soup, sauerkraut and fermented nut cheeses

• Eat at least 40 different plant foods each week

1. Detoxify 2. Rebuild 3. Maintain

Kimchi

Time frame: 1-4 weeks (more salt, more time)Special Equipment:1 litre mason jar and a 250 ml mason jar, filled with water (as the weight)

Ingredients:1.5 pounds cabbage and/or mixed vegetables (broccoli, carrots, daikon radish, onion)1 tablespoons pink Himalayan salt1 tbsp of fresh grated ginger1 tbsp of minced garlic 1/2 tbsp of red pepper flakes or 1/2 tsp of cayenne pepper

KimchiProcedure:Thinly slice the cabbage and veggies (leave a few large leaves for the top layer) and add to a big bowl. Mix in the salt and squeeze with your hands until the salt pulls the natural liquids out of the cabbage. This will create the brine needed to cover the cabbage mixture. When liquid comes out of your hands when the cabbage is squeezed, pack into a mason jar or other glass container and press firmly so there is no air in your mixture. When ready to cover, arrange the whole leaves of cabbage over the top and make sure it is totally covered. The kraut should be submerged in its own brine after all the pressing. Weigh down the cabbage mixture with another glass mason jar that rests inside the other, a clean rock or glass weight. (Do not use metal or plastic). Leave on the counter at room temperature. …con’t…

KimchiOver the first 24 hours, check the kraut and press it down to make sure that the brine level rises to just above the cabbage. If after 24 hours there isn’t enough brine to completely cover, mix a pinch of salt with a few tbsp of water and use this brine to fill just above the level of the cabbage.

Check for Readiness. Depending on the temperature of your kitchen, the kimchi can sit 1 week to 3 weeks. A warmer environment will speed the ferment up. You don’t have to check it until you are ready to eat it. You may see a white/greyish mold on top, this is normal, Remove most of it before eating. This is when you can discard the cabbage leaves on the top. All the kraut below the brine should smell and taste wonderful.

Package the Sauerkraut. Transfer the kraut to a mason jar (if not already in one) and store in the fridge. It will keep for months in the refrigerator. Enjoy as a side dish, on sandwiches, in salads, or in a Nutrient-dense Buddha Bowl!

GrawnolaIngredients:1 cup gluten-free oats½ cup almonds, chopped½ cup cranberries (soaked in 1/2 cup water for 20 minutes)½ cup sunflower seeds (soaked)¼ cup Chia seedsThe zest of 1 limeA pinch of pink salt

2 bananas2 medjool dates, pitted¼ cup water

add spices to your liking, including; cinnamon, cardamom, nutmeg

GrawnolaProcedure:Soak the walnuts, sunflower seeds and pumpkin seeds together overnight. In the morning rinse well – this will activate the nuts and seeds.

Once seeds are "activated", they are ready and you can begin making the Grawnola.

First puree the apples and bananas (with a little water) in a blender until it resembles something similar to apple sauce. Empty into a mixing bowl and add the rest of the ingredients. Mix well.

Spread the Grawnola mixture on a dehydrator sheet or parchment lined pan. Dehydrate for about 8 hours at 115 degrees F. Break the mixture up into clumps and dehydrate for another 8 hours, or until completely dry.

Once very dry store in an airtight container.

Fermented Coconut Yogurt

Ingredients:2 cups young coconut¼ cup coconut nectar2 tbsp lemon juice½ tsp vanilla powder or 1 tsp extract1 cup coconut water (or regular water)1 probiotic capsule, opened and dumped into the blender

Procedure:Blend the above ingredients in a high-speed blender, place in glass mason jar overnight on the counter (somewhere warm). Be sure to leave lots of room in the jar. It will expand overnight. In the morning, stir out the bubbles and refrigerate. It will last 2 weeks in the fridge - you may see more bubbles and it may even be carbonated - these are both normal signs of successful fermentation. Serve with fresh fruit and Grawnola!

Strawberry Mylkshake

This is Pachavega’s unique way to use up the contents of the blender after making the coconut yogurt…

Coconut Strawberry M*lkshakeIngredients:2 cups frozen strawberries1/2 cup warm water1/2 cup of Fermented Coconut Yogurt2 tbsp maple syrup1/2 tbsp maca powder

Procedure:Blend the above ingredients in a high-speed blender until creamy! YUM! This one is amazing!

Healthy Kimchi Noodle Bowl

Ingredients:Kelp noodlesShredded carrotsRed pepperGreen Onion KimchiJulienned CucumberSauteed spinach (with a clove of garlic, a dash of tamari and a squeeze of lemon juice)

with a Spicy Broth and Korean Tahini Dressing

the broth: 2 tbsp miso paste 1 tbsp tamari 1/2 tbsp hot sauce 1/2 tbsp toasted sesame oil 1 garlic clove 1 tsp ginger powder the juice from 1 lime 3 cups hot water, divided

Procedure: Blend broth ingredients with just 1 cup of the hot water on high until frothy. Taste. Add the other 2 cups and blend on low until well mixed. Arrange noodles, cucumber, red pepper and baby greens in a bowl, top with kimchi and dulse flakes. Pour broth overtop and enjoy warm.

Healthy Kimchi Noodle Bowl

Korean Tahini Dressing½ cup tahini¼ cup water1 tbsp toasted sesame oil3 tbsp tamari2 tbsp apple cider 1 tbsp maple syrup2 cloves garlic2 tsp minced ginger¼ tsp cayenne powder

Procedure:To make the sauce, place sauce ingredients in a high-speed blender and blend all on high until smooth and creamy.

Assemble your foods in your favorite bowl in a circle, keeping each ingredient separate. Top with Kimchi, sprouts, green onion and the sauce!

with a Spicy Broth and Korean Tahini Dressing

Interested in studying plant-based nutrition online with Danielle while also gaining insights into the best culinary secrets that make eating healthy easy? Check out her full line of courses through her

online school, Pachavega Culinary Institute Online.

https://www.pachavegaculinaryinstitute.com/

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