My family won't eat Raw! What to do?

I received the following question from Heidi, a mother in the US who just purchased the DVD's.  My answer follows her question below:

Hi Susan,

I was hoping to ask you a couple of questions.  I have really been enjoying all of your recipes very much.  I wish I could say the same for my family.  So far they have all voted against us all moving towards a raw food diet.  My husband thinks I have gone off the deep end and my 16 year old, my 9 year old and my 1 1/2 year old are all terrified to see what our next meal will be made of.  It is disheartening and very stressful for me to work so hard to make these meals (with a 4 month old and 1 year old pulling at me all day long and crying every time I am in the kitchen) to have my whole family not like them and request a second dinner of food they do like.  I feel like I will have to always prepare 2 meals from now on... one for them and one for me.  I want to live this raw food lifestyle for health reasons for myself and preventative measures for my family for possible future illness.  I am finding it to be a very difficult way to eat so far (with my 2 little ones constantly pulling on me and the limited raw food supply here where I live etc.) but I do believe the end result for me is worth it completely. Do you have any suggestions?

Secondly I was wondering why you cook and or bake your vegetables and eat bread that has been baked?  I have purchased a few other raw cooking books and they both say that NOTHING should be heated over 112 degrees.  They say enzymes are killed after this heating point. I am confused.  What is your opinion on this?

Thank you so much for your time!!

Heidi

Dear Heidi,

Your questions and your challenges are common I am sure. First, a little history. I created Essential Cuisine out of my own experience with food. In 1990 I became raw and remained Raw for 2 years. Then I started incorporating cooked food, out of convenience mostly as I traveled a lot. I continued my nutritional studies as I experimented with my own body. Within a few years of eating only raw and some cooked I began to get ill (fatigue and some skin issues) and also bone loss. Through my studies and 15 years of attending Natural Food Shows and many lectures on food and nutrition, I broadened my experimentation into eating some animal foods - mostly dairy and always raw.

After many years of studying a vast body of nutritional/culinary information I became confused. My body became my best teacher. My bottom line is now this: A good blend of Raw, Cooked and Cultured foods works best for me and many others. It keeps me nourished while I can still cleanse and fortify at the same time.  If you study our indigenous cultures and also those cultures whose elderly live to be a healthy 100 years old, you will find that their diet is full of  local fresh foods, both cooked and raw.  And, they all have a naturally fermenting food in their diet such as a kefir, yogurt, cultured veggies, or grains. Naturally fermented "live" cultured foods are vital for any diet. Particularly if you are eating cooked foods and animal products. Fermented foods rich in probiotic bacteria and tons of enzymes (live cultured foods) will help greatly in building the friendly flora needed in the gut for digestion and proper assimilation, thus building immunity. I think putting these kinds of living foods in the diet are more important than whether your food is raw or cooked.

Many cultures eat a primarily "cooked" food diet and do quite well (India). In fact, many health practitioners think some foods are better for you cooked.  Think about it this way. Would you be able to eat an adequate amount of mung beans or lentils if they were raw? Probably not. Cooking them allows you to eat much more of these fabulous foods, plus science is showing us that they are healthier when cooked. Also, consider vegetables. Many people do not like veggies and will not sit down to eat a huge bowl of them chopped raw. But, you can cook them slightly and put a great (raw) sauce on them and suddenly, you can eat more and they taste much better.

The answer as to why I prepare/teach/eat cooked foods along with raw foods is that I don't have a belief that people should eat only raw. Yes, enzymes may be lost, but that is not the only criteria for healthy food. My motto is to eat from the Earth and not the factory, and if you are going to eat animal foods, make sure the animal is as healthy as you want to be. Dairy is best raw. As for meat, grass fed is best. You can read about both of these concepts on my blog under articles.

As for your family I would not recommend trying to take them all the way to raw foods is there is resistance. First thing to do is to take all processed foods away and make lots of "natural - whole" foods available. You can mix raw and cooked foods together. This is in Essential Cuisine.

Make sure your fats are kept raw. In other words, do not cook with them. Use olive oil and high quality flax and coconut oils available for topping and/or sauces and dressings for cooked foods. Make the same foods your family loves, but use better ingredients. For instance, if your kids like pizza, then use a whole wheat pizza dough and top with fresh veggies. You can get lots of fresh salads with good dressings in their diet in any way that works. Give them what they love and then add in more nourishing whole foods. Luscious smoothies and lots of good juices can be beneficial. Soups are wonderful too. When cooking grains or veggies, remember low and slow is best. Raw food desserts is a great way to satisfy a sweet tooth.

It is not easy to transition someones diet especially when they do not want it. I have total compassion for what you are going through. My son was a rebel with me, and he really needed to stay on a very clean diet. He could not tolerate sodas, candy, pasteurized dairy, food chemicals, dyes, preservatives or foods with lots of sugar in any form. This is what you want to steer your family away from. If most people would just take processed foods, sugar and bad fats out of their diet their health would improve enormously. This is where I would start. Remove the junk and replace with whole foods. That is why I made sauces and dressings and showed you how to use great fats on ordinary foods. My methods do not take a lot of work. You can create your own seed milks too, and use them for smoothies and even boxed cereal if necessary.

Cook rice, potatoes and other whole foods and top with high quality fats and seasonings. Get creative in blending some of the ideas in a la Oils. This way you can bring your family along slowly and keep peace and joy in the house.

Meal time is extremely important for bonding and family time. The family must be nourished with joy as much as nutritional value. It won't work to push foods on them. Instead incorporate them into your meals and improve the quality of what your family members love.

I think you have asked a big question that many people have. Perhaps we can continue to discuss and find ways to keep it moving in a positive way.

Many blessings, Chef Teton

First Greens of the Day! Have a Green Smoothie

Today I made a delicious Green Smootie. I make them daily and encourage you to do the same. Why? Because they are the very best way to get those veggies in you and working all the magic that they can do for your body.

Personally I do not like Kale very much, but it is so full of calcium and other dynamic photo chemicals. So, I blend it - or puree it. I add celery, cilantro, parsley, cucumber and a local meyer lemon. Sometimes I add some ginger and other veggies like beets and carrots.

Now this may sound a little tart to you, but I like it this way. If you want it to be a little sweeter, then add a juicy apply or pear (pear tastes awesome).

I make an entire blender - mine is a Vita Mix - full and then store it to have for the next day. To store, pour in glass jars and add a few drops of hydrogen peroxide to help preserve it.

Enjoy at least 4-6 ounces two times a day. The next day you will have it all made and then you only have to make it every other day. Now think about it would you eat this many vegetables within a day or two. Probably not, so go for it. It is so simple, so refreshing and a great way to get your 5 a day!!!

Body & Soil Conference 2010 - Don't miss 2011!

Chef Susan Teton prepared all the cultured veggie for the Body & Soil conference with the help of the Maui Aloha Aina team. Yeah team!! The upcoming Body & Soil Farm Health Conference is at Kumulani Organic Vegetable Farm, Olinda, Maui on January 14, 15 and 16, 2011.

This conference is all about food, although people may not get this because they mostly teach about the soil. This misconception gets at the root of the problem with our food supply and our personal health.

It is true, this conference is about the soil—the soil that grows our food. What is even more powerful is that the conference presents stunning evidence and education around how the health of your body mirrors soil health, particularly with regards to food. It presents a valid case that we must move quickly toward food sustainability by developing healthy soil to grow healthy food, so that we can make healthy humans.

The underlying system that makes up our soil functions in much the same way as our human system. This link is vital in our health. The conference brings doctors and cutting edge speakers who give in-depth talks on how our soil and the quality of our food can determine how we prevent and heal afflictions such as cancer and heart disease.

From my experience, these speakers shed much needed light on the value of locally grown organic food, which in the end provides the inspiration we need as a community to create a healthy, safe and abundant food supply.

This conference is a fabulous opportunity to become educated about the power of food and our link to the Earth and all her systems.

Pak & Go - Eat Healthy On the Go!

When you read this title you might have visualized packing a big lunch with a cooler and all. That's what happened when I told a friend I had some 'pak and go' ideas. She said, "No way, I am not going to prepare, cook and pack a lunch. It is just not going to happen." Well, that was not exactly what I had in mind but it would not be a bad idea for those who have the time and inspiration to do so. During my foodie travels I found a few shortcuts that keep me totally from the mercy of the poor choices often available. Here just a few of my shortcuts that can make a profound difference in my meals away from home, whether just for the day, or longer trips and airports:

1. Get a small leak proof container for liquids, preferably a small glass one (1 to 2 ounces). Fill it with some EVOO (Extra Virgin Olive Oil). This is the #one food item to carry with you. You can usually get a salad anywhere, but often it is accompanied with dressings full of junkie oils and often lots of sugar too. Unless it is a decent restaurant, the olive oil is usually not that good. Having a luscious EVOO on hand can made your meal yummy. I often use it on vegetables, or something like a baked potato when I am stuck somewhere less than excellent.

2. The second most valuable food to have on hand is Celtic Sea Salt or your excellent salt of choice. There is nothing worse than having to use tasteless iodized salt on your food when you are out. The <a title="Grain &amp; Salt Society" href="http://www.chefteton.com/recommended-products" target="_blank">Grain and Salt Society</a> sells these cool little bamboo wooden purse containers about the size of a pocket lighter. Get one!

3. Oatmeal. Yup, that's right, Oatmeal. This is a great travel food. It is light, needs no refrigeration, and all you need is hot water to make it soft and yummy. You can usually get hot water and a cup anywhere. Keep stirring it after you add the hot water and it will thicken. If you need sweetener, there is usually honey around. If you have room for some raisins, and/or a banana then all the better. I recommend this for travel because it feels you up, and is very affordable.

4. Nuts, seeds and dried fruit. These are other great sources of protein, fat and carbs. I always have some in a glass jar in my car.

5. Yams and/or sweet potatoes. I sometimes bake them, let them cool and then refrigerate them whole. Take one with you the next day, wrapped in a baggie or small dish. Eat it whole (skin and all). This is another food that is really yummy when cooled down. The skin is good too and it is easy to eat. It fills you up and keeps you satisfied.

6. Hard or soft boiled eggs. This is another good food for travel as you can add them to a salad for a safe protein source. Remember to have your Celtic Sea Salt on hand.

7. When ever you know you are traveling and have time to plan, even if it is just for your lunch the next day, make a little extra the night before and use the leftover for your lunch. Make sure you have travel dishes and a small travel lunch bag. You can usually take prepared food right from the refrigerator with no need to keep it cool if you are going to eat it within a few hours.

Mom asks: How Early Do You Recommend Eating Raw Foods?

Here is the question I received from Kristine: Hi Susan,

I absolutely love your DVD's!  I"m a nutritional consultant in Olympia,  WA and have my clients watch your videos.  My question to is about 6  month year old and older nutrition.  I'm currently 6 months pregnant and  want to feed my child the best foods possible.  How early do you  recommend eating raw foods?  What do you recommend instead of  formula/milk?

Thanks and keep it up!

Dear Kristine,

Thanks for your letter Kristine. My recommendation for eating raw is at any age. That said, I am including Raw Dairy and Cultured/Fermented Foods as well. For formula/milk I recommend your own Mother's milk. If you are not breast feeding, and you are willing to take a look at raw dairy and cultured/fermented foods like kefir and vegetables I recommend researching the following: Sally Fallon's work with The Weston Price Foundation. She has some recipes for making healthy formula. You definitely want to steer away from soy of any kind because of the estrogenic factors. There is research showing the dangers in soy.

My experience with my own son, who is now 40, showed me why dairy (as we know it, all pasteurized and such) can be such an allergenic food. I read "Let's Have Healthy Children" by Adele Davis. Forty years ago that was about all we had. I made my son formula out of regular milk after I quit breast feeding. Adele Davis suggested raw dairy, but we did not have that readily available so I used our regular milk,  thinking that it would be fine. He became congested immediately and then got a cold and infection in the ears. By the time he was 9 months old he had been on antibiotics 4 times and had to have surgery in his ears. Now, I can't totally blame the milk, but the problem compounded itself after the antibiotics, then more milk, antibiotics, milk and so on. He had allergies and candita situation for years, but we never understood it then. Now I know why and know better.

Years after eating only raw foods, I also became depleted (around menopause) and began more research with Body Ecology Diet, Weston Price Foundation, etc. I put raw dairy in my life including butter and lots of kefir and cream. I also started making my own cultured veggies. Yum! To this day I still enjoy these foods abundantly. My theory after much experience and research is to eat from the Earth and not the Factory. Simple as that. Eat as much raw as possible, meaning fresh organic foods and as much fermented, cultured as well. The most vital part of raw food culinary style is the fats, which is why you want to soak nuts and seeds and keep their Essential Fatty Acids in tact. Same with dairy. Raw dairy from a grass fed cow or goat is a fantastic food. If from a grain fed cow, not so good. Cooking veggies is absolutely fine and often a better way to eat more of them. Same with lentils and other legumes. Cultured veggies (living sauerkraut) is a great food to get kids used to, so their palate can become accustomed to the sour taste early. These foods will build friendly flora in the intestinal tract and should be consumed all through life.

Another food I am enjoying lately is bone broths, particularly broths from bone marrow. These are powerfully rich foods that can build bone and help young bodies build themselves. There are several videos on YouTube of parents that were feeding their kids too much sugar with raw juices and fruits and their kids had terrible tooth decay problems with their baby teeth. With an enhanced diet of bone broths and raw dairy and liver, the tooth decay went away (see Weston Price Foundation). So, be wary of a high diet of sugar from fruits and raw foods. Do not deplete the child of the fats and proteins he/she needs to formulate their body.

One of the redeeming factors regarding my own son is that he was born with a very strong body and continued to grow that way. During pregnancy I ate cooked liver every day, lots of raw veggies and a starch like squash or a potato for dinner. Had I not given him that pasteurized dairy and antibiotics I think he would have been allergy free. Dr. Greene has a lot of information about the use of antibiotics and allergies that is good to know should anything arise where antibiotics are needed.

Eat and feed organic foods from the Earth and not the Factory, and eat only from animals that are as healthy as you want to be, that are grass fed and raised humanely. That is my recommendation. Just my opinion!!

Good luck and keep up the great work! Thank you ! Chef Teton

The Most Simple Way to Get Sea Veggies In Everything!

Many people are striving to put valuable sea veggies in their body right now, particularly because of our threat to nuclear fall out in Japan. I thought it might be a good time to remind those who have my DVD's about the Mineral Mixture, and enlighten those who do not. Sea Veggies are one of the best ways to add minerals to your food and your body. My favorite way is to make the Mineral Mixture out of several different varieties of sea veggies. It is so simple and the mixture will enliven all your foods and recipes with an enhanced flavor. A small amount can also serve as a thickener to sauces and dressings. Yum!

Sea Veggies are also easy to store. They require no refrigeration and will last for a very long time.

Here is the simple recipe and method:

Sea Veggie Mineral Mixture

Purchase a variety of sea veggies, like the following:

• Dulce
• Alaria
• Kelp
• Nori
• Laver
• Kombu

Take a few pieces, or a handful of each of the sea vegetables you have on hand. Grind them in a high-powered blender. I prefer the Vita Mix. Keep mixing and grinding on high speed until you get a nice powdery substance that you can use to sprinkle on everything! Note: some sea veggies can be slightly damp, particularly Dulce. If yours are, put them in a dehydrator first for several minutes until they dry out. If you do not have a dehydrator then use your oven on low for about 10 to 15 minutes. The purpose is to dry them out so they will become crispy and blend easily.

Store in a glass jar in your pantry. I like to keep a small dish out of my counter. I sprinkle in on everything as a condiment. It is great to top on eggs, soups, salads, veggies, potatoes, squash, sauces and dressings. You can also add some to your drinking water, particularly when exercising or working out.

Watch how I make the Mineral Mixture on the A la Oils DVD set, and then learn and watch how I use them throughout the entire Essential Cuisine series: Raw, Cooked and Cultured Foods.

Enjoy!

Chef Teton

My first Kicharee - Ayurvedic Here I Come!

Lucky me needed to change my diet. After completing a 14 day Master Cleanse my body was quite out of balance, running very hot and in need of re-building. So, I sought the advice of an Ayurvedic Practitioner who recommended I eat Kicharee every day, plus some other foods like cucumbers, Ghee and lots of very cooked veggies.

The grain recommended was either Quinoa, Millet or white Basmati Rice. Kicharee is made with Mung Dahl, Basmati rice, and fresh ground cumin, turmeric, coriander, cumin and fennel. These herbs ignite the digestive fire, which I needed. They are cooling as is the white rice and Dahl. The Ghee is the best part! Yum! Within a couple days I began feeling so much better. I am enchanted with the herbs and love grinding them fresh. I have found so many other ways to use them with vegetables and grains as well. I even put them in my dehydrated crackers!

Here is my first simple recipe:

1 cup Mung beans (yellow split beans are best)

1 cup White Basmati Rice or Quinoa

1 tsp each: Cumin, Fennel, and Coriander seeds (add Mustard but remember it is warming)

1 1/2 tsp ground Turmeric

Salt to taste

1-3 tsp fresh grated Ginger (easy on the ginger if you are running hot)

Garlic is optional (I personally do not use garlic)

6-8 cups water

1-3 tbsp Cilantro

Soak and drain mung beans for 1-4 hours - not more than 4 hours. Rinse mung and rice 2 to 3 times before cooking.

Melt 1 tbsp Ghee in deep pot over medium high heat. Add seeds. Ghee should be hot enough so that the seeds sizzle. Add turmeric powder (or fresh) and saute for a couple minutes. Cook. I like to let them sizzle for a few minutes before moving ahead. You may need to turn down the heat so that they don't  burn. When you think the flavors have been released:

Add rice and mung beans and saute for 30 seconds. Add water (water content can vary according to how yo like your Kitcheree (thin or thick) and bring to a boil.

Turn down the heat to let them simmer.

Add root veggies (carrots or any other veggies you might like). Cover and cook for 20-30 minutes.

Serve topped with sun dried coconut, Cilantro, a scoop of plain yogurt and lemon or lime juice!

My favorite is lots of Cilantro and fresh lemon juice.

Sharing Slow Food with Students @ Hui Malama School

Yesterday, I was a guest speaker at the Hui Malama School in Kahului. Using a slide show titled "Healthy People Healthy Planet" I got to show the students how our Earth formed and how we live in this beautiful ecosystem that depends on us to keep it healthy. The students learned how their food choices affect ground water pollution, rain forest destruction, desertification and resource utilization. Whoa, what does all that mean? It means that our collective food choices, have a great deal to do with the state of the declining, depleted and toxic resources that we depend on for healthy air, water and soil. In the Hawaiian Islands, 90% of our food comes from off island. We are dependent on large agribusiness for our food supply.

Slow Food Maui, in unison with Slow Food USA, works to inspire a prosperous relationship between local growers, food producers, and chefs. Slow Food Maui's Mission is to help restore our local cultural food growing processes so that we can become dependent on our local food supply for our nourishment while getting to know where their food comes from. There are many economic opportunities for local food production. It is wonderful to spend time with the youth and inspire them to connect to their community through their food choices. Here is a little more info on Hui Malama Learning Center:

Hui Malama Learning Center, a non-profit, Maui United Way member agency, offers middle school, high school, and GED prep classes, as well as tutoring and educational enrichment programs to youth on Maui.

Our programs are designed to inspire, nurture, and empower students to pursue career opportunities that contribute to Maui’s neighborhoods and bolster our islands’ economy, while preparing our students to be responsible leaders within our community.

Whole Foods Market Donation to Slow Food Maui

Here is the Slow Food team receiving our first donation from Whole Food Market, Maui!

Check to Slow Food Maui from Whole Foods Kahului Recycle Your Change Program

Left to right: Ray Stockton, Charlene Ka‘uhane, Elyse Ditzel and Susan Teton Campbell. The Whole Foods Market Recycle Your Change Program brought Slow Food Maui over $1,300. Thank you to Whole Foods Market. It is such a pleasure to work with you in the community.

Cacao Cafe (coffee)

The Foodie News

The Peruvians know how to do some things really well. Brewing up a cup of Jo, the spicy way, is one of them.

Raw Chocolate being called "The New Red Wine" is made from Raw Cacao beans (Theobroma Cacao(Raw Chocolate). Theobroma literally means "Food of the Gods" the value and goodness from these seeds was and still is, extraordinary. The Mexicans named the pounded seeds "chocolate" and people have enjoying this sensual food for centuries. The new Raw Cacao emerging on the culinary scene is increasingly being consumed for its nutritive and health-enhancing properties, as it has been in many cultures in the past.

Cacao contains many chemicals that enhance physical and mental well-being. Including an incredibly rich supply of magnesium. The cacao bean also contains more antioxidant flavonoids than Red Wine, Green Tea and Blueberries. I prefer Navitas Naturals Raw Cacao. Their antioxidant rich organic raw Cacao (Cocoa) powder is processed at low temperatures which protects the nutrients, vitamins and minerals. Their premium Cacao comes directly from the farmers who cultivate them using sustainable methods that have been used for generations. And, their products are guaranteed to be free of heavy metals, chemicals and pesticides.

My personal experience with Raw Cacao actually took me by complete surprise. Not being the typical Chocolate lover, I never ate very much chocolate. Now and then I would purchase an organic dark Chocolate bar and nibble away at it over time. I was told I would experience this euphoric high - so to speak. But, that never happened. Then one day I purchased a bag of the Navitas Naturals Cacao Powder because I wanted to make some Raw Cacao Mousse. Well, the next afternoon it was unusually hot and wanted a cold smoothie. Without any forethought I decided a tropical banana Chocolate shake sounded good and before I knew it a couple tablespoons of Raw Cacao Powder went into the Vita Mix along with the other ingredients. I was not at all prepared for the extreme boost in energy I experienced - not to mention my euphoria. It was like I got a shot of something that transformed me into another state of being. Wow is what I said to everyone I encountered. I could not believe it. I continued my indulgence for a few days which was a little over the top - for me. I had to cut back so that I balanced myself out. I am particularly sensitive and you may be too, so indulge with caution. Raw Cacao is a powerful stimulant - a little goes a long way.

I offer you this drink because it is a great way to start your day - especially if you are a coffee drinker. I personally don't do well with caffeine, but love the taste of a good cup of jo - so with a little cacao my drink is a perfect pick up and I love the flavors. Did you know that chili powder and cayenne are also highly functional foods?

Remember to "Make Every Bite Count"!

Enjoy, Chef Teton

Here is a delicious drink that is full of

"highly functional" ingredients!

Café Cacao

Brew up your favorite

organic coffee

and add:

1 tsp - tbsp of Cacao Powder (preferably Raw)

1/8 to 1/2 tsp Chili Powder

1 tsp - tbsp of Agave or Honey

1 pinch of cayenne pepper if you are really brave!

Brew up this delicious Peruvian drink for anytime of the day. If you are caffeine sensitive, I suggest decaf!

This drink is excellent when chilled and poured over ice as well.

Visit us at:

www.chefteton.com

for ordering information!!

Raw Food Diet & Cultured Foods - Essential Cuisine by Chef Teton

Onion & Garlic Mix-Medicinal & Tasty

This is one of the best ways I found to serve up a side of onions and garlic to add as a condiment or side to anything you desire. It is so simple and highly medicinal as well. Years ago, when I was researching on how to build my immune system with food, I discovered that this mixture is a powerhouse. Just cook up a batch of onions and garlic, refrigerate them and then have a scoop or two with every meal. Well, I would often cook them on the stove with a little water. Oh, so boring! I would end up throwing most of them away as the days went by. They just did not get eaten, because, well, they just were not yummy! I dreaded trying to eat them.

Then I discovered cooking it on a very slow simmer with coconut or olive oil. What a difference! Both are fantastic! All you need is onion, garlic, oil of choice and some sea salt. This is a great potluck contribution too. People love, love, love it! You can also make it as a Raw Food Recipe, but you need to peel the garlic and let it marinate in the salt and oil for a few hours.

rough cut the onion

break apart some garlic cloves (no need to peel)

pour coconut or olive oil (2 tbsp or more)

cook on low flame/heat, and simmer until tender

Harvesting Cultured Veggies

Woohoo! Seven days ago I taught a class on how to make cultured veggies (think sauerkraut). The ingredients were: red and green cabbage, beets, carrots, parsley, kale, sea veggies, and salt. We placed them in a large crystal glass bowl, covered them with large cabbage leaves for a canopy, then a large shallow bowl (upside down). We put a rock on top for weight and poured over some very salty water for extra protection. Covering the mixture with a towel, I placed it in a dark closet to ferment. Seven days later I harvested the batch. Here are some pictures to show the process. When I removed the towel they looked a little funky and smelled even more funky, but when the gunk was removed from the top, the sides of the dish cleaned (so as not to cantaminate), the canopy lifted and tossed, all that remained was freshly fermented veggies! Yum. We got 5 - 12 oz jars out of it. If you want to learn, please get the Culture Veggie DVD. They are are so easy and probably one of the most treasured foods you can put in your diet. !!

Live Cultured Fermented Veggies Class

Learn to make your own "live" Cultured Veggies!

Class Date: Wednesday, August 25th Class Time: 6:00 PM. Where: 880 Pakele Place, Wailuku

Cost: $35.00 - Limited Space - Register in Advance.

Contact Chef Teton @ susan@chefteton.com or call: 808-250-1535

Visit: Chef Teton's Blog on Events page

For more info on live Cultured Veggies and Chef Teton's Instructional DVD

Watch a 1 min Video on Cultured Veggies. Read about these digestive miracles on Chef Teton's Blog.

How Early Should You Feed Children Raw Food

Here is the question I received from Kristine:

Hi Susan,

I absolutely love your DVD's! I"m a nutritional consultant in Olympia, WA and have my clients watch your videos. My question to is about 6 month year old and older nutrition. I'm currently 6 months pregnant and want to feed my child the best foods possible. How early do you recommend eating raw foods? What do you recommend instead of formula/milk?

Thanks and keep it up!

Dear Kristine,

Thanks for your letter Kristine. My recommendation for eating raw is at any age. That said, I am including Raw Dairy and Cultured/Fermented Foods as well. For formula/milk I recommend your own Mother's milk. If you are not breast feeding, and you are willing to take a look at raw dairy and cultured/fermented foods like kefir and vegetables I recommend researching the following: Sally Fallon's work with The Weston Price Foundation. She has some recipes for making healthy formula. You definitely want to steer away from soy of any kind because of the estrogenic factors. There is research showing the dangers in soy.

My experience with my own son, who is now 40, showed me why dairy (as we know it, all pasteurized and such) can be such an allergenic food. I read "Let's Have Healthy Children" by Adele Davis. Forty years ago that was about all we had. I made my son formula out of regular milk after I quit breast feeding. Adele Davis suggested raw dairy, but we did not have that readily available so I used our regular milk, thinking that it would be fine. He became congested immediately and then got a cold and infection in the ears. By the time he was 9 months old he had been on antibiotics 4 times and had to have surgery in his ears. Now, I can't totally blame the milk, but the problem compounded itself after the antibiotics, then more milk, antibiotics, milk and so on. He had allergies and candita situation for years, but we never understood it then. Now I know why and know better.

Years after eating only raw foods, I also became depleted (around menopause) and began more research with Body Ecology Diet, Weston Price Foundation, etc. I put raw dairy in my life including butter and lots of kefir and cream. I also started making my own cultured veggies. Yum! To this day I still enjoy these foods abundantly. My theory after much experience and research is to eat from the Earth and not the Factory. Simple as that. Eat as much raw as possible, meaning fresh organic foods and as much fermented, cultured as well. The most vital part of raw food culinary style is the fats, which is why you want to soak nuts and seeds and keep their Essential Fatty Acids in tact. Same with dairy. Raw dairy from a grass fed cow or goat is a fantastic food. If from a grain fed cow, not so good. Cooking veggies is absolutely fine and often a better way to eat more of them. Same with lentils and other legumes. Cultured veggies (living sauerkraut) is a great food to get kids used to, so their palate can become accustomed to the sour taste early. These foods will build friendly flora in the intestinal tract and should be consumed all through life.

Another food I am enjoying lately is bone broths, particularly broths from bone marrow. These are powerfully rich foods that can build bone and help young bodies build themselves. There are several videos on YouTube of parents that were feeding their kids too much sugar with raw juices and fruits and their kids had terrible tooth decay problems with their baby teeth. With an enhanced diet of bone broths and raw dairy and liver, the tooth decay went away (see Weston Price Foundation). So, be wary of a high diet of sugar from fruits and raw foods. Do not deplete the child of the fats and proteins he/she needs to formulate their body.

One of the redeeming factors regarding my own son is that he was born with a very strong body and continued to grow that way. During pregnancy I ate cooked liver every day, lots of raw veggies and a starch like squash or a potato for dinner. Had I not given him that pasteurized dairy and antibiotics I think he would have been allergy free. Dr. Greene has a lot of information about the use of antibiotics and allergies that is good to know should anything arise where antibiotics are needed.

Eat and feed organic foods from the Earth and not the Factory, and eat only from animals that are as healthy as you want to be, that are grass fed and raised humanely. That is my recommendation. Just my opinion!!

Good luck and keep up the great work! Thank you ! Chef Teton

Still Traveling and Feeling Fantastic

There are 3 things I did that seemed to get me upright and feel amazing. As a matter of fact I can't remember feeling this good in years. 1. Essential Oils

2. Immune Building Supplements

3. A ton of inner work that helped me get rid of old beliefs and thought patterns.

Slow Food Presentation Maui @ Hui Malama School

Yesterday, I was a guest speaker at the Hui Malama School in Kahului. Using a slide show titled "Healthy People Healthy Planet" I got to show the students how our Earth formed and how we live in this beautiful ecosystem that depends on us to keep it healthy. The students learned how their food choices affect ground water pollution, rain forest destruction, desertification and resource utilization. Whoa, what does all that mean? It means that our collective food choices, have a great deal to do with the state of the declining, depleted and toxic resources that we depend on for healthy air, water and soil. In the Hawaiian Islands, 90% of our food comes from off island. We are dependent on large agribusiness for our food supply.

Slow Food Maui, in unison with Slow Food USA, works to inspire a prosperous relationship between local growers, food producers, and chefs. Slow Food Maui's Mission is to help restore our local cultural food growing processes so that we can become dependent on our local food supply for our nourishment while getting to know where their food comes from. There are many economic opportunities for local food production. It is wonderful to spend time with the youth and inspire them to connect to their community through their food choices. Here is a little more info on Hui Malama Learning Center:

Hui Malama Learning Center, a non-profit, Maui United Way member agency, offers middle school, high school, and GED prep classes, as well as tutoring and educational enrichment programs to youth on Maui.

Our programs are designed to inspire, nurture, and empower students to pursue career opportunities that contribute to Maui’s neighborhoods and bolster our islands’ economy, while preparing our students to be responsible leaders within our community.

Slow Food Maui Receives Donation From Whole Foods Market

Here we are in Whole Foods Market on Maui.

While serving as Chair person for Slow Food Maui, we received a generous donation from Whole Foods Market, Kahului, Maui. Wow!! That gave Slow Food Maui a great start in the community with our Taste Education Series (www.SlowFoodMaui.org)

Check to Slow Food Maui from Whole Foods Kahului Recycle Your Change Program

Left to right: Ray Stockton, Charlene Ka‘uhane, Elyse Ditzel and Susan Teton Campbell. The Whole Foods Market Recycle Your Change Program brought Slow Food Maui over $1,300. Thank you to Whole Foods Market. It is such a pleasure to work with you in the community.

Easy Kitcheree Recipe - My First

Lucky me needed to change my diet. After completing a 14 day Master Cleanse my body was quite out of balance, running very hot and in need of re-building. So, I sought the advice of an Ayurvedic Practitioner who recommended I eat Kicharee every day, plus some other foods like cucumbers, Ghee and lots of very cooked veggies. The grain recommended was either Quinoa, Millet or white Basmati Rice. Kicharee is made with Mung Dahl, Basmati rice, and fresh ground cumin, turmeric, coriander, cumin and fennel. These herbs ignite the digestive fire, which I needed. They are cooling as is the white rice and Dahl. The Ghee is the best part! Yum! Within a couple days I began feeling so much better. I am enchanted with the herbs and love grinding them fresh.

Here is my first simple recipe:

1/2 cup Mung beans (yellow split beans are best)

1 cup White Basmati Rice

1 tsp each: Cumin seeds, Fennel seeds, and Mustard seeds

2 tsp ground Coriander

1 tsp ground Turmeric

1-3 tsp fresh grated Ginger (easy on the ginger if you are running hot)

6-8 cups water

1-3 tbsp Cilantro

Soak and drain mung beans for 1-8 hours - not more than 8 hours. Rinse mung and rice 2 to 3 times before cooking.

Melt 1 tbsp Ghee in deep pot over medium high heat. Add 1 tsp of cumin seeds and other seeds. Cook until you smell them, careful not to burn.

Add rice and mung beans and saute for 30 seconds. Turn down heat.

Add turmeric and coriander powders and saute for another 30 seconds. Do not burn.

Add 6-8 cups of water (depends on how long your soaked the beans and how soupy you like the Kicharee).

Add root veggies at this time. Cover and cook for 30 minutes.

Add leafy greens at this time. Cover and cook for another 20 minutes.

Serve topped with Ghee, sun dried coconut, Cilantro, plain yogurt and lemon or lime juice!! Get creative and add veggies of choice!

Maui Retreat - Raw Food Catering

Awesome Opportunity: ! I will be the featured Chef and culinary educator at the upcoming Ageless Spirit, Awakened Body retreat! See brochure full of pictures and descriptions of exciting teachers, shamans and medicine women: Ageless Spirit, Awakened Body Coming up October 6th - 13th. This will be an inspiring retreat for rejuvenation and/or weight loss out in Huelo at the wonderful "off the grid" eco-retreat center, a shamanic place where your mind becomes still, your body can rest and your soul can fly into new adventures for your life.

The retreat program includes a diversity of inspiring experiences and teachers!!

For more information go to Body Mind Morphing

Maui Agricultural Design Conference

Well, now aren't I ambitious. I know I said I would be blogging from the conference and posting pictures, but that was merely a dream. I can't remember being so busy for so many hours for so many days. It was a blast though. Imagine the first day. Loads of fresh food came in from all the local farmers. Irene Plunkett Mina of Maui Aloha Aina picked it all up, washed and prepped it. She is an angel for sure, saving us hours of work. We had loads of Kale, Swiss Chard, Zucchini, Beets, Taro, Sprouts, Pumpkin Squash, Lemons, Ginger, Onions, Fresh Herbs, Pineapple, Mangos, Strawberries, Tomatoes, Fresh Eggs, Venison, and much more. Each day new arrivals appeared in our kitchen. And, each day was a surprise as to what we were going to make from it all.

Our salad bar was extravagant to say the least. Most of my dressings were made from Barlean's High lignan Flax Oil and Olive Oil. Each meal we featured a hot veggie, a whole grain and one of the protein sources. The food was abundant just the way the conference was - abundant with creative energy, insight, perception and skills. The people attending dedicated themselves to thought provoking sharing and strategic planning. Every one was fed full on many levels as a loyal skilled community formed to help create fresh food security on Maui.

Here is a little more about he food and a Thank You to all!

Thank you all for showing up to help make our precious home, Maui, a healthier place to live! Special thanks to those who traveled a great distance to contribute to our well-being. And, huge thank you to Vince and Irene for your tireless dedication to our present and future generations. You are all great treasures.

It was a pleasure to prepare food for you while everyone networked, brainstormed and designed. Thank you to all the farmers who grew the food and so graciously donated it. Also, thank you to the kitchen angels who generously gave their time in service to keep everyone nourished and fueled while they worked so diligently.

This is the beginning of Local Green Dining that I am taking into the tourist, retreat and local market with an emphasis on health, vitality and local restorative value. Here are some answers to requests about the food:

What is in this food??? Many asked a lot of questions about the food, what the ingredients were, and how it was made. Here are a few facts about the contents and nutritional value.

All the food was organically grown with the exception of a few small items. All the produce, meat and fish were sourced from local producers. Because it it vital to keep fats in their integrity for the greatest nutritional value, very little of the oils were used to cook with, and if so, none were cooked beyond their heat point. Coconut Oil, Olive Oil and Flax Oil were used generously in dressings and/or topically after foods were cooked to give them flavor, texture and nutritional value.The Flax and Coconut Oil were Barlean's Organic Oils, which I use because they are milled and sent fresh to your door. The freshness produces great flavor and high nutritional value.

Raw seeds were used for fresh seed milks and for thickening agents for sauces and dressings. A raw salad bar was served each day along with Cultured Vegetbles, rich in friendly flora and bacteria, great for intestinal health.

These vegetables (like Sauerkraut) were made a week in advance so they had a chance to naturally ferment and provide the valuable probiotic nutrients. They contained cabbage, parsley, kale and carrots. If they are not already, make them a daily part of your diet for enhanced intestinal health.

Very little sugar was used because we did not make lavish sweet desserts. Most of our sugar came from fresh pineapple and papayas. The quantities of sugar used for the entire 6 days - 3 meals a day (approximately 25 people for breakfast and dinner and 35 to 50 for lunch) is listed below.

2 - 8 oz bottles of Maple Syrup 1 container of honey + 1 cup 8 cups of sugar

Most of the sugar was used to sweeten coffee and tea, with a little used for cookies, chocolate mousse and raw pie. You can see that this is not alot of sugar for the number of people and meals.

That's it for now. Please make a comment (www.susantetoncampbell.com) if you have any further questions or want to read about the type of food used in my Essential Cuisine dietary practice. I hope all the food kept you nourished and pleased throughout your conference.

Making every bite count, Chef Teton

Mahalo for the honor and pleasure, Susan Teton Campbell