Smoothies by Naumann & Göbel Verlag [epub | 4,04 Mb] ISBN: B00CSZS23W

  • Full Title: Smoothies: Die beliebtesten Rezepte (German Edition)
  • Autor: Naumann & Göbel Verlag
  • Print Length: 48 pages
  • Publisher: Naumann & Göbel Verlag; 1 edition
  • Publication Date: May 15, 2013
  • Language: German
  • ISBN-10: B00CSZS23W
  • ISBN-13: 
  • Download File Format | Size: epub | 4,04 Mb
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Die 20 beliebtesten Smoothierezepte mit Schritt-für-Schritt-Anleitungen und brillanten Fotos laden zum Nachkmixen und Genießen ein:

Orange-Ananas-Smoothie mit Kokos
Eisgekühlter Erdbeer-Smoothie
Herzhafter Gurken-Smoothie


Editorial Reviews





Chapter 1: Very Vegan Baking

Royal Icing

“Buttercream” Icing

Confectioners’ Sugar Glaze

Chocolate Glaze

Chapter 2: Rolled and Formed Cookies

Gingerbread People

Christmas Sugar Cookies

Stained Glass Cookies


Linzer Cookies

Maple Walnut Cookies

Chocolate Chip Rounds

Peppermint Pinwheels

Piña Colada Sandwich Cookies

Candied Fruit Shortbread Slivers

Coffee Ginger Shortbread Slivers

Lemon-Glazed Tea Shortbread Slivers

Almond Biscotti

Chocolate Peppermint Biscotti

Orange Candied Fruit Biscotti

Chapter 3: Dropped and Balled Cookies


Crunchy Peanut Butter and Cherry Thumbprints


Pineapple Orange Cookies

Dried Fruit Cookies

Bourbon Fruitcake Cups

Pine Nut Currant Cookies

Holiday Oatmeal Cookies

Chocolate Chip Oatmeal Cookies

Coconut, Oatmeal, and Macadamia Nut Cookies

Granola Cookies

Banana Nut Ginger Cookies

Ginger Maple Cookies

Mocha Crackles

Mocha White Chocolate Pecan Cookies

Chapter 4: Bar Cookies and Brownies

Guava Bars

Candied Fruit Bars

Peanut Butter and Jelly Bars

Coconut Apricot Almond Bars

Sesame Bars

Caramel Cashew Bars

Almond Bars


Almond Chocolate Blondies

Chocolate Walnut Brownies

Mocha Spice Brownies

Chocolate Peanut Brownies

Chocolate Orange Walnut Brownies

Chocolate Peppermint Brownies

About the Author

About Cider Mill Press Book Publishers


Everyone loves a good cookie, at any time of the year. But if Thanksgiving is the holiday that “owns” pies, then Christmas is the one most closely associated with cookies. Cookies in fanciful shapes frosted with colored icing and candies along with gingerbread “people” take center stage, but there’s a whole pantheon of luscious treats that are the supporting players. There are cookies rolled in confectioners’ sugar to look like the snowballs of winter, and rich brownies too.

However, two of the key ingredients in most cookie recipes—butter and eggs—are inconsistent with the vegan lifestyle. Very Vegan Christmas Cookies is here to come to your rescue. First and foremost, these cookies are yummy. They’re filled with flavorful ingredients, aromatic with spices and citrus zests, and truly decadently delicious. Everyone, regardless of their dietary prohibitions, can eat them!

The choice of a vegan lifestyle, which eschews all animal products in all aspects of life, has been frequently incorrectly described in the popular media as a religion. There is no such thing as vegan theology, although there are strongly held ethical beliefs. There are no metaphysical beliefs or creeds exposed by those choosing to not eat animal products or use animal products in their clothing or other aspects of their life. There are no vegan places of worship, nor are there vegan holidays to celebrate.

There are probably as many unique reasons why people choose a vegan lifestyle as there are vegans in North America. Vegans, now numbering 1 million, are a growing subset of the 7.3 million people who describe themselves as vegetarians, according to a 2008 study conducted by Harris Interactive for The Vegetarian Times. Most of the reasons can be categorized into health, animal rights, and concern about the planet’s future resources.

Being a vegan is all about conforming to an ethical lifestyle, and about a third of vegans are also practicing Christians. Veganism is another manifestation of spirituality, but they overlay those beliefs onto the tenets of the religion.

While we tend to think of vegetarianism in general and veganism in particular as “modern,” it has actually been around longer than Christianity. Kerry S. Walters and Lisa Portmess wrote in their book Ethical Vegetarianism that the Greek philosopher Pythagoras was a believer in the transmigration of souls and warned that eating an animal might actually involve the eating of a human soul and should be avoided.

It was during the nineteenth century that vegetarianism as a way of life really established a beachhead in the West, although followers of some sects of Buddhism and Hinduism advocated vegetarianism for centuries because they believed that humans should not inflict pain on other animals.

The first vegetarian society was formed in 1847 in England, and in 1850 Rev. Sylvester Graham, a Presbyterian minister and inventor of the graham cracker, founded the American Vegetarian Society. It was almost a full century later that Donald Watson, a British woodworker, coined the term vegan. In 1944 he wrote that while many vegetarians ate dairy and eggs, vegans would not. In 1951 the British Vegan Society defined veganism as the “doctrine that man should live without exploiting animals.” When the American Vegan Society was formed in 1960, its founder, H. Jay Dinshah, linked veganism to the Jain concept of ahimsa, the avoidance of violence against living things.

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ey will deliver a high-definition experience. But I also think it’s important to continue to strive to do things better.

One of the best ways to improve is to challenge what you already know. Why are we using the techniques our grandmothers used? Sometimes it’s just because they work really well. My meatballs would not be as delicious as they are were it not for the Italian grandmother I worked with in Italy years ago. And my own grandmother taught me the basics of Southern hospitality; I always knew I would eat well in her kitchen, and I never left hungry—for food or for affection.

Other times, though, the old techniques and recipes could use a refresher. We don’t have to tie ourselves down to what we already know: we have to innovate, push, go against the grain. We can’t be afraid to take chances and to try again if the first attempts don’t work.



In the idyllic setting of Mill Valley, in Marin County, California, is my Test Kitchen. Some might walk in and think it looks like a man cave: the leather-belt floors (they look like wood for a split second, until you realize what you are standing on), the buck’s head on the wall, and the Marshall amplifier in the corner might make you think that. But it’s really a center for culinary creativity, where me and my Test Kitchen team brainstormed, cooked, and tasted our way through this cookbook.

The door was always open, so there was a constant stream of visitors coming up from the restaurant or friends and family passing through town. The chefs in my restaurant El Paseo came up all the time, helping us refine the flavor combinations or taking notes on what we were doing, to bring them back down to their kitchen. I had a couple of friends from South Carolina who visited for a week, and they were firmly planted in the kitchen as well, tasting right along with the rest of us (though they all had beers in their hands). My good friend Jesse, who is a firefighter in Mill Valley, spent a number of days with us while he was recovering from surgery, and he gave us some suggestions on how to safely set up the Big Green Egg for our barbecue week.

I was lucky enough to have my wife, Tolan, around quite a bit, too—she is my go-to source for recipe questions. If she won’t make it for dinner, there is a good chance no home cook will either. Also, my kids would pop by after school to hang out and grab a bite of whatever we were working on. (There is even a rumor that Dorothy, my five-year-old daughter, has a crush on Erik, our corporate chef; she always seems to find a way to sit at the counter to “help” him cook.)

The environment was always high energy, and there were always forks readily available for wandering taste-testers. We kept a few markers around so visitors could sign the bathroom wall. We now have this great collection of signatures, drawings, and notes from everyone who passed through during the recipe development sessions—kind of a yearbook for the Test Kitchen.

We maintained a strict no-bad-ideas-in-the-Test-Kitchen rule, meaning that any idea put forth was thoughtfully considered. The only way to get through testing with a positive outlook (really, without losing our minds) is to have a can-do attitude. Even if something seemed impossible, we kept trying. Just because something hasn’t been done in the past, that doesn’t mean it can’t be done right now, today. We had tests of endurance, of course: Just how many burgers can we eat before we land on the perfect combination? And there were mini-breakdowns: Erik may have tested enough mac and cheese to last him a lifetime, Alexandria nearly “lost it” during burger-bun testing, and I was “conveniently gone” for a few development days of the Five-in-One Mix (our all-natural version of boxed baking mix for pancakes, waffles, muffins, cakes, and cookies). In the end, though, we kept the faith that everything would work—and we now have an innovative and exciting new collection of recipes.



When it came time to plan the book, the first thing we had to do was figure out what to include in it. A few weeks earlier, I had thrown out a simple question to my Twitter and Instagram followers: What do you want to learn how to cook? And here’s a shout-out to my followers: You are not a quiet group! You inspired me while asking for everything, from homemade bacon to pancakes to French onion soup. In truth, this book was born on social media. And the hashtag, #tftestkitchen, continues to grow.

Then it was time to write the list of prospective recipes on a whiteboard. I’m a visual person, and I like to see ideas written down or drawn out, so the whiteboard is an important tool in the Test Kitchen. Once we had the list, we put the recipes into buckets—breakfast, chicken, pasta, dessert, and so on. We took a step back and realized that these recipes already existed. S
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ndböden Nord- und Ostdeutschlands. In der Küche ist Lupine ebenso flexibel einsetzbar wie Soja. Sie bekommen sie beispielsweise in Form von Bratlingen, Würstchen und Geschnetzeltem im Bioladen.


Tempeh, eines meiner absoluten Lieblingsprodukte, kommt ursprünglich aus Indonesien. So weit müssen Sie aber nicht reisen: Sie bekommen ihn in jedem Bio- oder Asienladen. Wie wird er gemacht? Klar, aus Sojabohnen. Eine Schimmelpilz-Impfung setzt den Fermentationsprozess in Gang, der die Bohnen sehr bekömmlich macht und für reichlich gut verwertbare Nährstoffe sorgt. In der Küche gilt: Tempeh immer gut anbraten oder frittieren und beherzt würzen. Womit, entscheiden Sie: Ähnlich wie Naturtofu schmeckt auch Tempeh ziemlich neutral und nimmt aufgrund seiner Konsistenz jedes Gewürz dankbar an.





Was klingt wie ein martialischer Schlachtruf, ist in Wahrheit ein überaus geniales Geliermittel aus Rotalgen, das in der veganen Küche vielfältig einsetzbar ist: in Flans und Puddings, als Tortenguss, in Pasteten, Terrinen und und und. Als Faustregel gilt: 1 l Flüssigkeit geliert mit 10 g Agar-Agar schnittfest; und wenn Sie ein Rezept mit Gelatine »veganisieren« möchten, ersetzen Sie 6 Blatt Gelatine durch 5 g Agar-Agar. Das Pulver wird in die Flüssigkeit eingerührt und dann ca. 2 Min. aufgekocht. Und nicht erschrecken: Agar-Agar geliert erst nach dem Abkühlen.


Kudzu oder auch Kuzu wird aus den Knollen der »Pueraria lobata«, einer japanischen Kletterpflanze hergestellt, die auch unter dem Namen »Weltengrün« bekannt ist. Sie bekommen es in Klümpchen- oder Bröckchenform im Bioladen. Kudzu wird vor der Verwendung mit der Rückseite eines Kochlöffels zerdrückt und dann in Wasser aufgelöst. Zum Binden genügt es dann, das komplett gelöste Pulver in die warme Flüssigkeit einzurühren – es darf nicht gekocht werden. Übrigens: Das weiß-klumpige Pulver eignet sich auch wunderbar als Ei-Ersatz beim Panieren. Auch hier gilt: vorher in Wasser auflösen.


Mein Favorit unter den Gelier- und Bindemitteln: Guarkernmehl aus den Samen der Guarbohne.

Was ich so praktisch daran finde: Es bindet sowohl warm als auch kalt und taugt damit für die Vanillecreme von > ebenso wie für eine wunderbar sämige Sauce hollandaise (siehe >). Merke: 1 g Guarkernmehl, also ca. ½ TL, bindet 150 ml Flüssigkeit. Auf den Packungen wird es übrigens auch unter den Bezeichnungen Guar und Guarmehl gelistet.


Hätten Sie’s gedacht? In herzhaftem Gebäck geben 2 EL Leinsamen (geschrotet und in 3 EL lauwarmem Wasser angerührt) so viel Bindung wie 1 Ei. Zusatzplus: Sie liefern obendrein wertvolle Omega-3-Fettsäuren.

Wenn es um die Lockerung von Kuchen-, Pfannkuchen- und Waffelteig geht, nehmen Sie pro Ei 1 gestrichenen TL Backpulver. 1 Schuss Mineralwasser macht den Teig extra fluffig.

Auch Früchte sind veganer Ei-Ersatz: 3 EL Apfelmus oder ½ reife Banane ersetzen in Rührteigen 1 Ei und machen Muffins und Co. schön saftig und locker. Der Unterschied zwischen beiden: Banane schmeckt ein wenig heraus.

Mit Sojamehl und Speisestärke lässt es sich ebenfalls gut backen, und zwar mit 1 TL pro Ei. Was die beiden unterscheidet: Sojamehl wirkt bindend und lockernd, Stärke bindet nur. Auch zu beachten: Sojamehl verändert ein wenig den Geschmack. Darum verwende ich es nur, wenn maximal 1–2 Eier ersetzt werden müssen. Ganz bequem: fertiges Ei-Ersatzpulver aus Stärke, Tapioka und pflanzlichem Verdickungsmittel, mit dem Sie sogar »Eischnee« zaubern können.


Dass Sie Butter durch pflanzliche Margarine ersetzen können, klingt vielleicht erst einmal banal, aber: Margarine ist nicht immer vegan, denn oft werden ihr Speisefettsäuren zugesetzt, die tierischen Ursprungs sein können. Darum Augen auf beim Einkauf! Für das Sahnehäubchen auf dem fertigen Kuchen gibt es pflanzliche Sahne (z. B. aus Soja, Reis oder Kokos).

Ein Blick aufs Etikett verrät, ob sie sich steif schlagen lässt. Mit reiner Kochsahne bzw. »Kochcreme« geht das nämlich nicht. Für besonders standfeste Sahnetuffs wie bei Oma können Sie auf 200 ml vegane Sahne 1–2 Pck. Sahnefestiger zugeben.





300 g Glutenpulver (siehe >)

1 Zwiebel

4 Knoblauchzehen

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Chateau Montelena) and a California Cabernet Sauvignon (Stag’s Leap Wine Cellars) as best in the white and red categories. The Californians were delighted, while the French judges were shocked and suffered the wrath of their compatriots, who condemned them for rendering such an outrageous decision.

Hardy Rodenstock, a German collector of old bottles of wine, was well known in the 1980s for uncovering wine treasures, although some of those finds later turned out to be fakes that left experts with red faces to match the red wines. Thomas Jefferson had supposedly purchased the most famous of the Rodenstock bottles in the 1780s, when he was the American minister to Paris. Rodenstock wouldn’t reveal how he had uncovered the bottles, saying only that they had been recently discovered in a Paris building that was being demolished. The bottles even had Jefferson’s initials on them. What more proof of authenticity did anyone need?

In December 1985, the billionaire media mogul Malcolm Forbes bought at auction one of the bottles, a 1787 Lafite, for $156,000, which remains the highest price ever paid for a single bottle of wine. Although there were some doubts about the authenticity of the Rodenstock bottles, some of the most famous names in the wine world, such as Robert M. Parker Jr. and Hugh Johnson, were enthusiastic about the wonderful wines. Broadbent, the world’s foremost authority on historic wines, gave them his unofficial stamp of approval by running the auction of Rodenstock’s bottles, implicitly vouching for them. The fight over the authenticity of the wines is still going on in court, but it is now generally believed that they were all fakes. Rodenstock insists the wines are authentic, but skeptics say he most likely put wine of unknown origin and quality into old bottles and passed them off as historic masterpieces. Benjamin Wallace recounted the story of this great wine hoax in The Billionaire’s Vinegar: The Mystery of the World’s Most Expensive Bottle of Wine.

On June 3, 1986, Rodenstock and several top wine experts were at Château Mouton to taste a 1787 bottle of Branne-Mouton, the prior name of the winery. Broadbent sampled it and described it as having a “rich, warm, whole meal, gingery smell.” Going over the top, he said it smelled like “dunked ginger nuts.” Rodenstock said it resembled “lovely coffee.” Jancis Robinson was smitten, calling the wine “the most exciting liquid I ever expect to drink.”

No one in the room voiced any doubts about the authenticity of the 1787 wine, and Broadbent provided the final judgment: “I thought it would be a bit acidic, a bit decayed, but there wasn’t a trace. . . . The wine is genuine. No doubt about it.”

It is now generally believed that Rodenstock had taken in all those experts, and the 1787 Branne-Mouton was a fake.

E. & J. Gallo is the largest wine company in the world. Its labs in Modesto, California, have been called the best private enology research center. Gallo wines might not rank among the world’s finest, but no one says anything against the expertise and professionalism of the winery’s staff.

In the aftermath of the 2005 hit movie Sideways, Pinot Noir, which the film celebrated, became the hot wine for American consumers. They couldn’t get enough of it, and wineries scrambled to keep up with demand. Gallo’s Red Bicyclette Pinot Noir, which proudly noted on its label that the wine was made with French grapes, cost about $7 and flew off shelves. Between January 2006 and March 2008, Gallo bought 135,334 hectoliters of Pinot Noir from Languedoc-Roussillon, enough for 18 million bottles of wine. Cost: €4 million ($5.2 million).

French wine inspectors, however, began suspecting that something was amiss. The whole region traditionally produced only about 50,000 hectoliters a year, but Gallo was buying nearly three times as much. Moreover, a wine merchant who played a key role in the Gallo purchases was paying just €58 ($87) per hectoliter for Pinot, while the official price was €97 ($145). The cost of other grape varieties at the time, though, was €45 ($68). Experts suspected that Gallo was getting a mix of Merlot or Syrah, although the three types of grape are entirely different. Pinot Noir is delicate and known for its elegance, while Merlot has a medium body and Syrah is big and powerful.

In February 2010, a French court convicted a dozen people of selling fake Pinot Noir wine. The companies received fines ranging from €3,000 ($4,000) to €180,000 ($250,000), and jail terms of between one month and six, which were all suspended. The court said those convicted had illegally pocketed €7 million ($9 million).

Gallo was never accused of being part of the scam, unless you consider it a crime to be unable to taste the difference between Pinot Noir and Merlot or Syrah. Gina Gallo, winemaker and granddaughter of the family, later said, “I h
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1 tsp. vanilla extract

4 cups all-purpose flour

2 tsp. baking soda

½ tsp. table salt

2 cups chopped fresh rhubarb

2 Tbsp. all-purpose flour


½ cup firmly packed light brown sugar

¼ cup all-purpose flour

¼ cup butter, softened

1 tsp. ground cinnamon

1. Prepare Cake: Preheat oven to 350°. Lightly butter a 13- x 9-inch pan. Beat 1 cup butter and next 2 ingredients at medium speed with a heavy-duty electric mixer 3 minutes or until light and creamy. Add eggs, 1 at a time, beating just until blended after each addition. Add buttermilk and vanilla; beat at low speed 2 minutes, stopping to scrape bowl as needed.

2. Combine 4 cups flour, baking soda, and salt. Add one-third of flour mixture at a time to buttermilk mixture, beating at low speed just until blended after each addition. Toss together rhubarb and 2 Tbsp flour; fold into batter. Spread batter in prepared pan.

3. Prepare Topping: Stir together all ingredients in a small bowl until mixture resembles wet sand. Sprinkle topping evenly over batter.

4. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean.

Spicy Bloody Marys

Serves: 8

Hands-On: 7 min.

Total: 2 hr., 7 min.

3½ cups tomato juice

1¼ cups vodka

2 Tbsp. chopped fresh cilantro

1 Tbsp. chopped fresh flat-leaf parsley

2 Tbsp. pimiento-stuffed Spanish olive juice

1 Tbsp. hot sauce

1 tsp. kosher salt

2 tsp. fresh or prepared horseradish

½ tsp. freshly ground black pepper

½ tsp. lime zest

3 Tbsp. fresh lime juice

1½ tsp. Worcestershire sauce

¼ tsp. celery salt

1 small jalapeño pepper, seeded and minced

Garnishes: pickled okra, celery stalks, pickled green beans, pimiento-stuffed Spanish olives

1. Combine all ingredients except garnishes in a pitcher, stirring well. Cover and chill at least 2 hours.

Grits with Red-Eye Gravy

This is probably the oldest recipe in my personal history. I grew up having red-eye gravy for breakfast with ham (or bacon) and eggs. Recalling my mother making red-eye gravy is a favorite childhood memory of mine.

Serves: 4

Hands-On: 17 min.

Total: 42 min.


1¼ cups milk

1 tsp. table salt

1 cup uncooked stone-ground white grits

3 oz. goat cheese


2 Tbsp. bacon drippings, divided

3 (2-oz.) thin country ham slices

½ cup brewed coffee

2 Tbsp. butter

Garnish: green onion strips

1. Prepare Grits: Bring milk, salt, and 2 cups water to a boil in a 2-quart saucepan. Gradually whisk in grits; add goat cheese. Cook, whisking constantly, 1 minute or until cheese melts. Bring to a boil; cover, reduce heat, and simmer 25 minutes or until thickened, stirring in ¼ cup water halfway through. Remove from heat, and stir in ¼ cup water. Keep warm.

2. Meanwhile, prepare Red-Eye Gravy: Heat 1 Tbsp. bacon drippings in a medium skillet over medium heat. Add ham; cook, turning often, 5 minutes or until browned. Remove from skillet, and drain on paper towels.

3. Add remaining 1 Tbsp. bacon drippings to skillet. Add coffee and ¼ cup water; cook, stirring to loosen browned bits from bottom of skillet, 10 minutes. Add butter, stirring until melted.

4. Cut reserved ham into matchstick-size strips. Serve gravy over grits, and sprinkle with ham strips.

Sweet Potato Hash

A hash is just another name for loaded breakfast potatoes. I like to make mine with sweet potatoes and a sprinkle of crushed red pepper to give them a kick. Serve this as a side, or mix in some crumbled breakfast sausage or bacon to make it a main dish.

Serves: 4

Hands-On: 17 min.

Total: 47 min.

2 large sweet potatoes (1¾ lb.), peeled and cut into ¾-inch cubes

4 thick hickory-smoked bacon slices

1 medium onion, cut into ⅓-inch-thick pieces

1 large garlic clove, minced

½ tsp. kosher salt, divided

¼ cup vegetable oil

¼ tsp. freshly ground black pepper

2 Tbsp. coarsely chopped fresh flat-leaf parsley

¼ tsp. dried crushed red pepper

1. Cook sweet potatoes in boiling salted water to cover 4-5 minutes or just until tender. Drain; rinse under cold running water. Drain. Chill 30 minutes or until cold.

2. Meanwhile, cook bacon in a large skillet over medium-high heat 6 minutes or until crisp; remove bacon, and drain on paper towels, reserving 2 Tbsp. drippings in skillet. Crumble bacon. Sauté onion, garlic, and ¼ tsp. salt in drippings 11 minutes or until onion is tender and golden brown. Transfer onion mixture to a small bowl.

3. Heat oil in skillet over medium-high heat. Add potato, black pepper, and remaining ¼ tsp. salt. Cook 11 minutes or until golden brown, stirring occasionally. Add reserved onion mixture; cook 2 minutes, stirring occasionally. Stir in bacon, parsley, and crushed red pepper. Serve immediately.


Get a head start on this dish by c
ng salads, and my family didn’t like vegetables. Therefore, I was confined to merely the fruit section of the produce department. Due to our tight budget, we usually bought only Washington apples, naval oranges, and bananas. I loaded my cart with these three items.

When my kids came home from school and Igor from work, they asked, “What’s for dinner?” I told them to look in the fridge. My children couldn’t believe their eyes. “Where are our TV dinners? Where did all the ice cream go?” They threw a fit.

Sergei said, “I would rather take insulin shots for the rest of my life than stay on such a crazy diet.” They refused to eat and went to their rooms to watch videos.

Igor ate a couple of bananas and complained that this food made him hungrier. We had lots of time that day. I remember everyone walking from one room to another looking at the clock. This was my initial realization of how much of my time had been spent thinking about, planning, preparing to eat, eating, and cleaning up afterwards. We felt hungry, uncomfortable, weird, and lost. We tried watching TV, but the grilled chicken commercials were unbearable. We hardly made it to nine o’clock. Unable to fall asleep due to my own empty stomach, I heard footsteps in our kitchen and the sound of drawers opening and closing.

In the morning, we woke up unusually early and gathered in the kitchen. I noticed lots of peels from bananas and oranges on the counter. Valya shared with us that she hadn’t coughed that night. I remember telling her, “That is just a coincidence; the diet couldn’t work that fast.” Sergei checked his blood sugar. It was still high, but it was lower than it had been for several weeks. Igor and I noticed a slight energy increase, and generally, we felt lighter and more positive. We were also very hungry.

I have never told anyone that shifting to a raw-food diet is easy. In fact, it was very hard for the four of us. Our bodies were demanding foods that we used to eat. From the very first day, and for a couple weeks, minute after minute, I daydreamed of eating bagels with cream cheese, hot soups, chocolate, or at the very least, various types of chips. At night in my sleep, I was searching for French fries under my pillow. I sneaked two dollars from our family budget and kept them in my pocket. I kept plotting that one day, I would have half an hour alone to run down to the corner restaurant and buy a slice of hot, cheesy pizza, eat it fast without being seen, run back, and continue the raw-food diet. Luckily, I never found that chance.

Meanwhile, positive changes rapidly appeared. Valya stopped coughing at night and never had an asthmatic attack again. Sergei’s blood sugar steadily began to stabilize. Igor’s swelling in his throat subsided to normal. His pulse went down, and the symptoms of hyperthyroidism became less apparent with each day. I noticed that my clothes were loose on my body, even when they were fresh out of the dryer. That had never happened before. I was excited! Every morning, I ran to the mirror and examined my face, counting the disappearing wrinkles. My face definitely looked better and younger with each day of the raw life.

After one month on raw food, Sergei asked me why he had to check his blood sugar every three hours when it was now consistently within the normal range. I told him to check it only once, in the morning. Igor’s pulse was down to 90, where it had not been for years. Valya was able to run a quarter of a mile at school without coughing. I lost fifteen pounds. All of us noticed that we had a lot more energy. I myself had so much energy that I could not walk anymore—I was always running! I ran from the parking lot to the store and between the aisles and up and down the stairs in our house. We had to come up with some exercise that would channel the extra energy we now had.

I once read that running is a must for diabetics.1 The author explained that while exercising, the muscles produce additional insulin. We decided to start running as a family. Eventually, Sergei’s blood sugar stabilized due to his new diet and regular jogging. From the day that we began to eat raw food to the present, he has never again experienced any form of diabetic symptoms.

In order to encourage my children to keep jogging, I signed my family up for a race. Since we had never run before, I chose the shortest race I could possibly find. It was a “Tiny Trot” run, one kilometer long, in Denver’s Washington Park. When we arrived at the race, we found ourselves surrounded by very small children, but Sergei and Valya didn’t seem to notice. Red and puffy, all four of us managed to reach the finish line. We were greeted by a crowd of parents, and each one of us received a medal for “First Place in Your Age Group”—the first athletic awards in our lives. My children were so happy, they refused to take off the medals for a week; they even slept with them on. They begged me to sign


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