Thursday, December 20th, 2012

Greg Powered By Plant Protein – Here’s How I Help.

Drawing artist I’m not… my specialty in art is in the kitchen. ;)

Here’s my latest batch of raw vegan protein powder for my super strong n sexy husband, Greg. You might remember a post I wrote years ago about the protein grenades I made him. Well, to make it easier on me, I now just mix some different protein powders and other add-ins, in a big bowl (the recipe changes a bit each time), and then I put it all in a big jar like this. From there, he takes about 3 to 4 scoops per protein shake (he likes a high amount of plant powered protein in his diet), and he drinks 2 to 4 of these a day. This particular blend is mostly Sun Warrior with additions of hemp, raw cacao powder, cinnamon, turmeric, maca, and he shou wu and astragalus (chinese tonic herbs – we’re big into tonic herbs these days for longevity and taking our health to new levels – that’s a future post though – I keep saying that don’t I?).

I get a lot of emails asking about Greg’s workout routine and diet. The gist is that he eats a lot like me. Plant based, moderate to high raw, organic, and protein shakes. He sometimes goes for a shake while I make a whole food meal for myself. He loves his shakes, what can I say? Ever since he started with Sun Warrior, he’s been hooked. It’s the magic bullet for him. He builds lean mass and feels strong.

His workout routine is consistent, too. He does 3 days in the gym, a day off, 3 days in the gym. One day is chest/tri. Next day is back/bi. Last day are the legs. Shoulders are in there somewhere :) He also runs barefoot in Vibrams and likes to do a little swimming when time permits. Ideally the run and swim are the same day and he calls it his “surf-n-turf.” And, throughout the day I see him dropping to the floor for push-ups or using our chin up bar to bust out some pull-ups – my man is strong. Oh! And now that we have a Bellicon Rebounder he has been using that, too. It’s one of the best purchases we’ve ever made.

Happy Holidays, Everyone! XOXO

******* By the way… Have questions or comments? Use twitter or my Facebook fan page to chat. Links are on the right-hand side of my blog. —>

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Friday, August 6th, 2010

Quickie Green Protein Smoothie (Video)

by Kristen Suzanne in banana, Green smoothie, Hemp, video

Here’s a video with a quick green protein smoothie AND Kamea’s debut on video. :) Read why I love smoothies so much here.


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Thursday, January 28th, 2010

Raw Vegan Recipe: Gently Spiced Omega Protein Shake

by Kristen Suzanne in chia seeds, Hemp, hemp protein, hemp seeds

I just love a good shake and this is definitely one to put on the “household staples” list. It’s filled with protein, omega fatty acids, vitamins, minerals, and fiber. It’s filling. It’s lightly sweet. It’s AWESOME! It’s perfect for the growing baby inside me.


Gently Spiced Omega Protein Shake
By Kristen Suzanne of KristensRaw.com
Yield 3 cups

1 cup water
1 cup ice
2 bananas, peeled
2 heaping tablespoons hemp protein powder
2 tablespoons hemp seeds
1 tablespoon chia seeds
1/4 teaspoon cinnamon
1/8 teaspoon nutmeg
1/8 teaspoon allspice

Blend it all up and enjoy the omega – protein power combo!

For more great Raw Vegan beverage recipes, check out my book (ebook also available), Kristen Suzanne’s EASY Raw Vegan Smoothies, Juices, Elixirs & Drinks

And, for more healthy Raw Vegan hemp recipes, check out my book (ebook also available), Kristen Suzanne’s Ultimate Raw Vegan Hemp Recipes.

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Sunday, January 10th, 2010

Raw Vegan Recipe: Soft n’ Savory Hemp Onion Bread

Yay! It’s recipe time! In today’s video, I’m showing you how to make an EASY yummy bread recipe, Soft n’ Savory Hemp Onion Bread. If you’re a fan of savory onions, then you’ll be one happy camper with a slice of this! Soft n’ Savory Hemp Onion Bread is delicious, pretty, and filled with nutrition… essential fatty acids, protein, antioxidants, vitamins, minerals, and fiber. Essential fatty acids are necessary fats that we basically cannot synthesize on our own, so we have to get them from our diet. Enter: hemp and chia! Not only that, but hemp foods are an excellent source of complete vegetarian protein. Personally, I consider hemp foods as superfoods because they are loaded with important nutrients and they make me feel great. As a pregnant gal, I’ve been upping my intake of them – great for my growing baby. So… back to the bread… It’s perfect for snacking on by itself, dipping in Raw hummus, and spreading with Raw hemp seed butter or guacamole. Depending on the size you cut, you can also use it as a nutrient rich bread for hearty Raw sandwiches. As I’m typing this post, it’s dehydrating in the kitchen and it smells soooooooo awesome!


In this video, I feature a few different kitchen tools, ingredients, and appliances. You can get your hot little hands on them buy purchasing from these links…

Kristen Suzanne’s Ultimate Raw Vegan Hemp Recipes
MAC Knife
Onion Goggles
Offset Spatula
Excalibur Dehydrator
Chia Seeds
Hemp Seeds
Hemp Protein Powder

Soft n’ Savory Hemp Onion Bread
Recipe by Kristen Suzanne of KristensRaw.com
Yield approximately 20 – 32 pieces (depending on size you cut)

3/4 cup hemp seeds (lightly ground)
3/4 cup chia seeds
3 pounds red onions, chopped
2 medium tomatoes, chopped
1 cup spinach, packed
1/3 cup raw agave nectar
1/3 cup tamari, wheat-free
1/4 cup hemp protein powder

Place the ground hemp seeds and whole chia seeds in a large bowl and set aside. Process the onions, tomatoes and spinach in a food processor, fitted with the “S” blade, into small pieces – don’t let it get too mushy though. One thing that might help is to do this processing in two halves (half each of the onions, tomatoes, spinach in one processing, then do it with the other half) so that you can keep it a little on the chunkier side. If you process it too long, it can get too wet (as you’ll see in the video, I should’ve done mine in two processing batches, but I shoved it all in one – lol).

Add the onion mixture and the remaining ingredients to the bowl of seeds and stir well to mix. Let the batter sit for up to 5 minutes. If you find that the batter is too “wet” then add more chia seeds to soak it up (1 – 2 tablespoons at a time and wait a few minutes).

Use approximately 4 cups per tray and spread the batter onto 2 dehydrator trays, each lined with a Paraflexx sheet. Dehydrate at 130 – 140 degrees for one hour. You can score the bread into the desired size at this time, or you can wait to cut it after it’s done dehydrating.

Lower the temperature to 105 degrees and dehydrate another 8 hours. Flip the bread over onto another dehydrator tray and peel off the Paraflexx sheet. Dehydrate another 6 – 10 hours (until you reach your desired dryness – I like mine a little moist). Cut into 16 squares per tray. These are best stored in the refrigerator.


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Wednesday, August 26th, 2009

Hemp Purses – My New Purse Style: An Awesome Statement

by Kristen Suzanne in eco friendly, environmental, Hemp

I’ve been needing a new purse for a while now. My closet is filled with torture (beautiful as the end result may seem, my Chanel and Gucci bags just aren’t sexy to me anymore). So, they continue to sit in my closet. Meanwhile… this girl needed a new purse (or two!). I’ve been carrying around an old hemp purse of my grandma’s (I think she bought it in Spain about 40 years ago). It’s cute, but too small. And… it has some leather on it (not a whole lot, but it’s there). Still, it’s sentimental to me because it was my grandma’s.


Some of you may be wondering what the big deal is with leather for me. Well, I’m a vegan first and foremost for ethical reasons… to save animals. So, it would seem beyond silly for me to wear or use leather. But, I have it in my closet. I have kept it from my pre-vegan years, but I’m not using it (think: shoes, belts, purses).

I’m not of the mind to just throw it all out either. My leather pieces do have some meaning to me; there are memories with each one. For example, my first Chanel purse was a gift from my mom when I graduated from high school early. My second Chanel was a reward to myself when I was working 80 hour work weeks years ago. The stories go on from there. I have some from my very young childhood (like 13 years old). However, I don’t want to use them or advertise them. I realize that the animal has already suffered for it, and it seems rather wasteful to just pitch it.

From Peta.org: “Every year, the global leather industry slaughters more than a billion animals and tans their skins and hides.(1) Many of these animals suffer all the horrors of factory farming—including extreme crowding and confinement, deprivation, and unanesthetized castration, branding, tail-docking, and dehorning—and cruel treatment during transport and slaughter.” Read more here.

So, what’s a girl to do? I have no idea. They’re stashed away for now.

Meanwhile… I needed something new. Something that showed my style and beliefs. Something eco-chic. Something cool. Something sustainable. So, I chose hemp. I found two bags and bought them without hesitation. The first one is dark brown and functional. It has many compartments and plenty of room for my girlie stuff (makeup, money, pens, paper, raw snack bar, cell phone, etc.) and the other one I chose is black. This second purse is a little dressier. It’s perfect for date nights with my husband, dinners, etc. I bought them both here (one of my favorite online stores). They’re perfect.

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Sunday, July 5th, 2009

Back Home in Sunny Arizona

by Kristen Suzanne in Hemp, raw, sauerkraut

We came back to sunny Arizona last week and the hot sunshine has been welcoming. We’re staying at my mom’s for a few days, so it’s kind of like the vacation has been extended. Mom and I went to the farmers’ market yesterday and loaded up on our locally grown goodies from my favorite farmer Doug. I can’t tell you enough how happy I am to be a part of his CSA. (Read why I love it here.


Today’s Glorious Fresh Raw Vegan ORGANIC Food:

Cucumber Sun Plant Blood 
This was a refreshing and delicious recipe guaranteed to help keep me cool in the hot summer sun. I used my Breville to make this juice super fast…. like in a minute! The recipe had 3 cucumbers and 2 peeled oranges (all locally grown, organic ingredients)

2 cups watermelon

Organic Red Raspberry Leaf Tea
This is one of my favorite herbal teas.

Sauerkraut Slaw
I made my second batch of sauerkraut before I left for NY. When we came back home (to mom’s) we harvested it and OMG! it is freakin’ AWESOME. This time, I added a few cloves of crushed garlic into the mix (per head of cabbage). So, today I took 2 carrots, 1 apple, 1 radish, and I shredded them into a bowl. Then, I added 1/2 cup of my raw, organic, unpasteurized sauerkraut and stirred it all together. YUM! (Read about my first sauerkraut adventures here.)

5 prunes
(I love prunes, and they’re such a great way to help make sure you’re going poops!)

1 bowl Raw granola with Creamy Dreamy Hemp Milk
This was hearty and satisfying. 

Dinner: Tonight we’re having humongous salads made with fresh organic, locally grown romaine lettuce, tomatoes, cucumbers, carrots, red and yellow bell peppers, and my super refreshing and delicious Raw vegan dressing, Sweet Capri Dressing (my parents LOOOOOVE this dressing). For dessert, we’re having sliced strawberries we bought from Doug yesterday topped with a drizzle of agave nectar and some fresh orange zest.

July’s (first of two) Awesome Giveaways is THIS WEEK! Stay tuned!!!

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Monday, April 27th, 2009

Sunday’s HRAV food

by Kristen Suzanne in brown rice protein, Hemp

Today was a HRAV (High Raw, All Vegan) day and here is what I had… (all organic)

2 bananas
I love how easy bananas are for a light and quick morning breakfast. I know it’s not going to “stick” with me all morning, but it gets me going and is light on my digestion.

2 mugs ginger tea
I met mom at Starbucks to play cards and brought my own organic ginger tea (and my own mug from home, it’s a Starbucks mug).

1/2 cup Holiday Chia Pudding
This stuff is so dang good!!! I LOVE the texture with the coconut in it. And the flavor – dynamite!

Veggie Bowl with Buckwheat Noodles
This is my High Raw dish. It consisted of buckwheat noodles that I lightly sauteed with a tablespoon of sesame oil for only a few minutes to warm them up. Then, I put them in a bowl and added a bunch of fresh raw produce – red bell pepper, yellow bell pepper, carrot, handful of chopped cabbage (all the produce was from Doug, my favorite local organic farmer… I’m so excited because his CSA starts next week!!!)

1/4 cup sauerkraut (raw, unpasteurized)

3 cups Fresh Plant Blood
Pineapple, strawberries, and 1 tablespoon wheat grass powder

Miso soup
This is not Raw, but it is “living” and it’s wonderful for my digestion. I love miso soup. The only brand I’ll use is South River Miso. It’s top of the line!

1/2 avocado with a pinch of Himalayan crystal salt
I love avocado and they contain lots of fiber as well as B-vitamins

Protein Shake
This was made with my favorite protein powders (Hemp & Rice). I blended it with water, strawberries, banana, and raspberries

3 prunes

More Holiday Chia Pudding

If I get hungry later, I’ll probably have a Vega bar or some more veggies.

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Tuesday, March 10th, 2009

Go Vegan! & Daily Raw Food Intake

From Kris Carr’s Crazy Sexy Life blog: Eat Like You Give A Damn (that’s a picture of my t-shirt with those words – my BFF bought it for my birthday *grin*)…

“At the wee age of 10 years old I was diagnosed with Osteogenic Sarcoma or — in other words — BONE CANCER (gasp!). I endured almost 3 long years of chemo and lost my lower right leg. I’m also a veggie-lovin’ vegan who grew up in Louisville, Kentucky and never even heard the word “vegetarian” until, uh, college? Seriously. There was rarely ever a vegetable cooked in my house that didn’t have a ham hock (aka: pig’s knee) in it! Every meal incorporated meat or dairy (usually both) until my first semester of college where not only did I hear the word “vegetarian” but I became one instantly after reading about the plight of farm animals. It was then that I made some life-changing connections between the meat on my plate and the miserable life of the individual it came from.”
Read more of this great story
here.

HBO SPECIAL: Death On A Factory Farm
I’m eager to see this, and while I’m sure it’ll be hard to watch, I feel a responsibility to do so.

My Raw Food Intake Today
I feel extra awesome today, no doubt from all of the kick-ass healthy Raw vegan foods that are nourishing my body! Oh, and by the way, when I post the food intake, my husband is eating the same. Sometimes he gets extra snacks, or a big protein smoothie or two, or larger portions than me… just depends. Either way, I thought you’d like to know how my husband eats, too, for the most part. And, he loves it!

Vibrant Plant Blood (a.k.a. green juice, although this was anything but green)
~ This was so delicious, refreshing, and just what I needed to cleanse and start my day off right.
Vibrant Plant Blood included (all organic): 1 large beet, 1 lemon (peeled), 1 head of broccoli (stalk and florets), 1 inch ginger, 4 med-large carrots

Banana Sprouted Flax & Rice Protein Smoothie
~ This combo keeps me fueled, filled, and satiated for a long time. It’s simple and tasty. I get my sprouted flax seed powder
here and the sprouted brown rice protein powder here. The recipe was 2 cups cold water, 2 bananas, 1T flax powder, 1 scoop rice protein powder.

Large Kale Salad
~ Ooooh! This was good and fun. I’m keeping the recipe a secret, but only for a short time. I’ll post it later – giving it its own special post!

Carrot Sticks with Cheezy “Brazil Nut” Nacho Sauce
~ Well, I ran out of hemp seeds – bummer! So, I improvised and made the recipe with Brazil nuts (full of selenium). It was very good, but not as addictive as when I make it with hemp seeds. The cool thing is my carrots were bought at the Farmer’s Market this weekend, so they’re organic, locally grown, and
Super Qi food. I love that!

Vega Bar (Berry flavored)
~ These are pretty tasty and filled with nutrition. I like having raw and vegan bars on hand for easy snacking or when I’m running out the door.

Kale Salad (large serving) and Spinach Thyme Soup
~ The soup recipe was featured in
VegNews magazine, as well as in their most recent email newsletter.

Pomegranate Cheesecake
~ Total sweet heaven. I don’t see how anyone could ever miss cooked desserts when you have something this extraordinary and decadent to enjoy.

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Sunday, March 8th, 2009

Girl Talk: Cloth Period Pads & Panties – I’ve Always Been Intrigued

by Kristen Suzanne in banana, chia seeds, Hemp, kale, Kristen Suzanne

It’s time for a little “Girl Talk” on Kristen’s Raw Blog.

The idea of using organic cloth pads for “period time” has always intrigued me… and, scared me a bit. I love the eco-friendly aspect of it, as well as not having to always buy organic cotton pads (I’m not a fan of tampons, even if they are organic, and only use them on rare occasions). However, I’ve always been a bit shy to try the cloth pad option. But… it keeps coming to my attention, so I decided it was time to give it a try. When I was buying my husband a hemp sweater from Rawganique for Valentine’s Day, I saw they had these “LunaPanties: organic cotton period panties” and I decided to give them a try. I haven’t had the chance to use them yet… but that full moon is on its way. UPDATE: I’ve used them and they are a bit stretchy to wear they don’t fit that well. The “pad” part is fine, but the overall comfort of the underwear isn’t anything to write home about. 

Then, that same week, I was reading up on some blogs I follow, and a fellow blogger actually wrote an informative post on the topic. I highly recommend checking it out. She writes, “The minute I tell folks I use cloth menstrual pads, their expression noticeably changes into one of confusion and sometimes disgust. But as I glowingly tell them about the benefits of cloth both to myself and to the environment, they start to listen and realize it’s not so weird or strange after all.” Read more here.

On to the topic of Raw food now… Here is my food intake/plan

Water w/ New Chapter Organic’s Berry Greens (I buy mine from Vitacost.com but they also sell it on Amazon and in some Whole Foods Markets) and Amazing Wheat Grass Powder
~ I like the taste of these two products, both together and independently. It’s a great alkalizing way to start my day. I also add them to smoothies, too, if I’m not drinking them straight with water.

2 Bananas
~ Bananas are easy, full of vitamins, and taste awesome. Need I say more?

Cherry Tomatoes, Carrot Sticks, and Cheezy Hemp Nacho Sauce
~ I know… AGAIN? Emphatically… YES! I cannot seem to get enough. I’ve been making it every other day. If I’m not eating it with veggies, I eat it with Raw corn chips, and I’ve even enjoyed it w/ organic, baked corn chips. I love the flavor!!! It’s a satiating snack that keeps me filled for hours.

Strawberry Fennel Kale Salad (2 servings)
~ I’ve also been eating a lot of kale salads lately, trying different combinations of ingredients. This was a lovely combo.

3 Spoonfuls of Chia Seed Pudding w/ Raw Cashew Milk
~ This is a great way to fix a sweet tooth. And, chia seeds are loaded with nutrition (read more
here). The Raw cashews and chia seeds are from Navitas Naturals.

Goji Berries (a few small handfuls)
~ I’m making a new dessert recipe, with goji berries, so I have them sitting on the counter. I’ve been munching on some here and there when I walk by them.

Kelp Noodles and Raw Marinara
~ I have a bag of kelp noodles begging to be used in the refrigerator. I think I’ll whip up some Raw Marinara tonight and we’ll enjoy that for dinner… alongside some
Cheezy Hemp Nacho Sauce and Corn Chips of course – ha ha.

Dessert
~ We’ll either have some more Chia Pudding or the new dessert recipe I’m working on. Either way… we’re having dessert!

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Monday, February 2nd, 2009

Weight Lifting & The Raw Vegan Lifestyle – How I Maintain My Muscle Mass

by Kristen Suzanne in Hemp, weight loss

A follower of my blog inquired recently about eating a Raw diet and maintaining/building muscle…

Hey Kristen… I was wondering would it be possible for you to do a blog post on eating raw and weightlifting….I have lost 50 pounds since beginning to eat all RAW..now I’m doing ChaLean Extreme (it’s a program where you lift heavy weights to failure)… should I be concerned that my body will use my muscles for fuel instead of burning fat… I’m concerned with the whole calorie thing,because eating RAW I haven’t been counting calories. I want to reap the best results from all this hard work, because I have seen people who eat raw and have lost a lot of weight and some don’t look fit just smaller and soft… so that leads me to think they have lost some muscle, what do u think?…any advice would be greatly appreciated.


First of all… CONGRATULATIONS on your weight loss and for taking control of your health. I’m so happy for you. I’m actually a tiny bit familiar with the ChaLean program because I know someone who is doing it, and I’ve read about so many others bragging about it and loving it.
If I had a set up in my house where I could do dvds for some of my exercise, I’d be all over this program.

Regarding your overall question… I switch between all-Raw and HRAV (High Raw, All Vegan) and my husband follows suit since I’m in charge of food – haha. I’m not soft and skinny; my body is toned and I have no problem maintaining that. :) And, let me tell you… my husband is buff and his bod is mega hot – ripped abs, chiseled chest… TMI? Maybe – haha.

Things I do to maintain my muscle mass, and things my husband does to maintain and grow his:

1) Strength train (we get our butts in the gym at least five days per week!). Period.

2) A healthy, alkaline diet complete with nutrient dense foods. Consume enough calories in general, including foods rich in amino acids and simple carbs. As people who work out a lot, we also add more protein to our diet. To do this, we drink shakes and smoothies with hemp protein powder, and lately we’ve been doing a mixture of both hemp protein powder along with Sun Warrior’s Raw Rice Protein Powder, and typically include bananas or some other fruit in it. We also like green smoothies (fresh amino acid-rich greens and fruit). Here is a link to a great workout smoothie recipe – GGGRRRR! Beowulf Protein Smoothie. We also love our fresh Plant Blood (green juice) which fills our bodies with phytonutrients. Sometimes we drink Plant Blood daily and sometimes we drink it every few days – just depends on our fridge contents.

We also make sure we’re consuming certain foods before and after our workouts (our exercise tends to last 45 – 75 minutes). For example, before a training session, we typically consume something with simple carbs (examples: fresh dates, a ripe banana, or other fruit is excellent workout fuel). After a workout (
within 60 minutes of completing it), we have a small smoothie with simple carbs and a little protein (see the recipe for the GGGRRRR! Beowulf Protein Smoothie – we usually split this or something like it). Then, after an hour has passed we have another shake that is heavier with protein (typically Sun Warrior Rice Protein, Manitoba Harvest Hemp Protein, Vitamineral Green Powder, Fruits of the Earth Powder,water, and usually a banana blended in).

3) Recovery – This is an important topic that is frequently left out. You need to let your body recover and build, and this includes getting plenty of rest and sleep. Diet is also an important aspect of recovery, but rest and sleep are vital.

Basically, we listen to our bodies, monitor our progress, and make changes as needed. Ensuring success with this might mean some calorie counting, at least in the beginning, until you get an idea of what you should be consuming on a daily basis and how your body responds to it. Everyone is different so you need to find what works for you personally. But, it can be done!

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