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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Tuesday, November 1st, 2011

Weekly Awesome Vegan Shake Recipe

by Kristen Suzanne in sun warrior rice protein
Wanna feel friggin’ UNSTOPPABLE? Drink this!
This bad boy will carry you through your morning where you will kick ass and take names.
Deadlines looming? Knock ‘em out – boom boom!
Snarky peeps coming at ya? Shield ‘em out – kazam!
Feeling down in the dumps? Pump up your happiness a million notches – sparkle pop!
P.S. Keep it organic for more super powers.

Kristen’s Super Duper Shake

Yield 1 to 2 servings

  • 1 1/2 to 2 cups filtered water
  • 1 big ol’ banana
  • 1 cup frozen strawberries
  • 1 cup frozen blueberries
  • 1 to 2 handfuls of greens
  • 3 to 4 fresh mint leaves
  • 2 to 4 scoops Sun Warrior chocolate protein powder (amount depending on serving size)
  • 1 to 3 tablespoons Udo’s oil (amount depending on serving size)
  • 2 to 3 tablespoons raw cacao nibs
  • 1 hefty handful Bija goji berries  
Blend it all up in your blender, and start your day right.

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Wednesday, September 7th, 2011

Baby Kamea’s Baby Freeze Pops

by Kristen Suzanne in sun warrior rice protein

With Kamea still teething, I decided to make her some raw vegan baby freeze pops, but I needed good popsicle molds to accomplish this. We had tried other “freeze” type options to soothe her gums but she wasn’t interested (teether toys, cheese cloth with organic frozen fruit inside, etc).

Hello, Amazon to the rescue. I found these fantastic gems and they’re perfect! They hold the ideal amount for her in each one, they’re easy to use and easy for her to hold, and they’re BPA-free. Love them!

Making freeze pops was also an opportunity to get a little extra protein and fat in her diet by making them with raw nut milk and a little protein powder. The freeze pops below are made from organic raw almond milk, organic blueberries, and Sun Warrior chocolate protein powder. It was actually my protein shake and I made a bit extra so I could make her freeze pops with it. How easy is that?!

I see lots of baby freeze pops in our future.

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Monday, May 23rd, 2011

Sunday’s Food Journal – Vanilla Chai Frozen Shake Recipe

by Kristen Suzanne in food journal, sun warrior rice protein

Here is Sunday’s Food Journal. Scrumptiously delicious and satisfying. It’s organic, vegan, with lots of raw foods.

Honeydew Melon Slushie – Kamea and I enjoyed this together. It was so refreshing, sweet, and easy on the digestion having it first thing in the morning. Who need coffee when you can have something nutrient packed and fun like this?! Simply blend together melon and ice.

Boku bar – Before I headed to the gym I grabbed one of these to eat. I felt like I needed more oompf for my workout than just the Honeydew Melon Slushie.

TLT Sandwich – One of my favorite treats is going to Dr. Weil’s Tru Food restaurant and having his TLT sandwich. TLT stands for “tempeh, lettuce, and tomato.” We didn’t get there this week, so I decided to experiment and make a Kristen Suzanne version. It was fab! The contents: Toasted ezekial bread from Whole Foods, tempe that I dry toasted in a skillet with a little hot sauce, tamari, and mirin, (raw) Garlic Cheese spread, thick slices of tomato, sliced cucumber, a pile of green leaf lettuce. So, as you can see, there is quite a bit of raw in this sandwich with the Garlic Cheese spread, tomatoes, cucumbers, and lettuce – making this a great raw vegan transition type meal.

Vanilla Chai Frozen Shake – HELLO! This was fantabulistic! It’s a MUST MAKE. Sun Warrior sent me some of their vanilla protein powder to try (I heard they improved it since I last had it). The shake recipe is below. Read More »

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Wednesday, May 11th, 2011

Food Journal – My Fitness Pal App for iPhone

I’m so glad to see the excitement surrounding the food combining app for iPhone that I blogged about here. Thanks for chiming in to let me know about your thoughts on it.

As many of you know, one of the ways I stay on track with my eating is to write it all down. I usually use my “notes” app on iPhone, but lately I’ve been tinkering with an app called My Fitness Pal. It’s great for tracking food and exercise, and it helps you count calories. I’m not a big calorie counter, as most raw fooders aren’t, but I do like to make sure I’m taking in enough while breastfeeding. I thought it was neat that the app had the calorie info for Boku bar! Turns out, users input data that’s not in there, so some other Boku bar loving person must have done that. I’ve also found Sun Warrior protein powder in there. :)

Today’s food intake list is big! I just felt hungry most of the day so I kept eating. :) It’s a High Raw, All Vegan, All Organic day

Breakfast: Teeccino with raw almond milk (recipe here). I waited about 20 minutes and then had a few cups of organic watermelon. I’m a total watermelon nut – so now that it’s in season, expect to see a lot of it in my food journal. About a half hour later, I had raw granola with raw almond milk.

Lunch: Watermelon. Waited a half hour and then had cucumber boats with brazil nut garlic cheese sauce and a Boku bar. Read More »

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Thursday, April 21st, 2011

Cinnamon Banana Protein Shake – Raw Vegan Recipe

I wrote about why protein powders have a place in my raw diet here. But, in the post I wrote that I generally don’t use the protein powders in shakes or smoothies blended with other ingredients (unless it’s hemp protein powder, I prefer that in a shake or smoothie). Traditionally when I consume Sun Warrior’s chocolate protein powder, I do so with water (and sometimes an extract or seasoning as mentioned in the post).

Today, however, I’m sharing a recipe with you where I blend Sun Warrior chocolate protein in a shake with cinnamon and banana. It’s fun and delish! I’ve been making it all week, and last night I made it as dessert for mom, Greg, and myself. I facebooked it last week and a couple of people tried it and reported the same results: YUM!

Here it is if you can’t see it from the writing in the picture.

Cinnamon Banana Protein Shake

Yield 1 serving

1 1/2 cups raw almond milk

1 – 1 1/2 cups ice

1 scoop Sun Warrior chocolate protein powder

2 bananas

1/2 teaspoon cinnamon

Blend until smooth.

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Monday, March 28th, 2011

One of The Reasons I Love Protein Powders in a Raw Vegan Diet

by Kristen Suzanne in hemp protein, sun warrior rice protein

Protein powders get mixed reviews from people. There are some people who don’t care for protein powders because they say they’re a “fractionated food” (i.e., not a whole food). There are other people, however, like me, who are grateful they exist. Some raw peeps love them because they want more protein in their diets to support their intense exercise regime (such as my husband, Greg, and Robert Cheeke vegan bodybuilder). Other people, like me, love them when pregnant or breastfeeding for that easy extra protein. But, that’s not the only reason I like them…

When I’m eating an all raw diet (breastfeeding, pregnant, or not), I find that there are times that I want something to eat that is not high carb or high fat. A lot of raw foods are either one of those two options. Sure, I could gnaw on some plain romaine or cucumbers, but it’s not going to really fill me up or fill this unique need I’m describing. I’m talking about those times that I feel a need for something substantial and filling, but that is not high fat (there goes nuts) or high carb (sorry, fruit). I’m not sure if you’ve ever experienced that when eating all raw, but it’s something that happens to me from time to time. So, how do I handle it? I drink a protein shake. And, it’s exactly what I need! Read More »

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Monday, January 24th, 2011

Cinnamon Banana Bread Squares – Raw Vegan Recipe W/ Almond Milk Pulp (and Food Journal)

In my recent post where I showed you how to make your own homemade raw vegan almond milk, I mentioned that I’d also share with you a recipe that uses the leftover almond nut pulp. There are a number of things you can do with nut pulp from dehydrating it and grinding it into flour to using it in homemade raw vegan bars to cakes to cookies, etc. Today, I’m showing you how to make Cinnamon Banana Bread Squares.

You’ll need the pulp from the almond milk recipe as well as:
4 bananas
1 teaspoon cinnamon
water to process

Put bananas and almond pulp in your food processor.

Add cinnamon and any other flavors you want. Then, process (add a little water if needed)

Put mixture on a dehydrator tray fitted with a non-stick ParaFlexx sheet.

Using an offset spatula (my best friend in the kitchen) spread the mixture.
Put in your dehydrator at 130-140 degrees F and dehydrate for about an hour. 

Reduce the temperature to 105 degrees F and dehydrate for 6-8 hours.
Flip onto a dehydrator tray without the non-stick sheet (shown above).
Your house will smell like fresh baked banana bread.

Score into squares. Continue dehydrating until you reach desired dryness.
The longer you dehydrate, the harder they’ll become so if you want them like soft
banana bread, don’t be afraid to cut the drying time short. 

This picture shows the two sides of the bread. One side is shiny and the other is flat.
These are sooooo good!
All Raw – All Vegan – All Organic
All Delicious – All Nutritious

Supplements: vitamin D2, digestive enzymes, chlorella, wheat grass tablets, probiotics, calcium, vitamin B12, vegan DHA


Pure Bar

Large bowl granola mixed with chia pudding plus almond milk

Green juice: cucumber, celery, baby peppers, collard greens, bok choy, lime

Big Mama Collard Green Wrap: garlic shallot cheese spread, home grown sprouts (directions for growing sprouts here), fresh basil, diced tomatoes, shredded carrots, chopped romaine, minced olives, and julienned orange bell pepper

Chia pudding

Pure bar (brownie flavor) with Rawtella on top – umm… yum!

2 dried apricots


Sun Warrior and Hemp protein shake

Exercise: 25 minutes on elliptical and 10 minutes going up and down the stairs wearing Kamea ;)

Mostly Raw – All Vegan – All Organic
All Delicious – All Nutritious

Green juice: cucumber, zucchini, celery, lime, collard greens, tomato, basil

Carrots with Tahini Almond Butter Sauce

Purple Passion Smoothie

Small Salad and steamed vegetables at Calistro Bistro. We went to a local restaurant where they have some vegan options and everything is organic. We sat outside… here is Kamea playing with a packet of sugar and her book.

Cinnamon Yam Soup (this is a part raw / part cooked recipe – super easy and super delish. Who wants the recipe?)
Large romaine salad with carrots, tomato, basil, and Tahini Almond Butter Sauce as the dressing

Blue Mountain Organics Carob Crunch Bar. Pretty good… If you like carob. ;)

I also made my own raw protein bars today. They’re in the dehydrator now. I tell ya… I’ve been using my dehydrator non-stop for weeks! Love it!

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Sunday, January 16th, 2011

Food Journal – The Last Week

I’ve been tracking my food intake for the past week. Here are all of our good eats!

All Raw – All Vegan – All Organic
All Delicious – All Nutritious

2 pink grapefruits – fresh from my mom’s backyard (have you been following her blog lately?)
Red pear
1/2 KeVita

Shot of E3-Live
Quart of Green Juice

Large bowl of granola and almond milk

2 small collard green wraps
2 crackers

Large kale salad
Green Smoothie

All Raw – All Vegan – All Organic
All Delicious – All Nutritious
1 Banana
1 Grapefruit
2.5 cups Green Juice – cucumber, kale, zucchini, lemon, broccoli, ginger
1 Apple
Granola with almond milk
Purple Passion Smoothie (recipe in current email newsletter going out, sign up here if you haven’t already)
Thai Cole Slaw – this sounds better than it actually was – lol. Sometimes my recipes just don’t fly.
Cherry Chocolate Bomb Shake – video and recipe here!
2oz Wheat grass while shopping at Whole Foods
Protein Shake – Sun Warrior protein, cinnamon, homemade curry powder
Pure Bar - I was up late and ended up getting hungry.
All Raw – All Vegan – All Organic
All Delicious – All Nutritious

Shot of E3-Live
Green Juice – kale, cucumber, celery, broccoli, mandarin orange

Green Smoothie – spinach, water, banana, orange

Kale Chips
3 prunes
1/2 KeVita

Granola with almond milk

Thai Cole Slaw


3 prunes

Banana Nut Butter Chocolate Ice Cream

All Raw – All Vegan – All Organic
All Delicious – All Nutritious

3 cups Green juice: kale, celery, cucumber, lemon

Fruity Chard Smoothie: 2 cups almond milk, 1 orange, orange zest, 2 big leaves chard, 10oz bag frozen strawberries, stevia

1 Pink Grapefruit
3 Dried apricots
2 pieces dried papaya

2 cups Fresh Herb Green Soup: 1-2 cups water, 2 leaves rainbow chard, 1 apple (cored), juice from 1 orange, 1 zucchini, 2 teaspoons fresh chives, 1T miso, 4-5 romaine lettuce leaves, 1 avocado, 1 yellow bell pepper, handful of sprouts blended in and some more on top, 1T tamari, juice from 1/2 lemon, 1/4 cup fresh basil, 1T fresh dill

Kale chips

2 cups Soup (same as above)
Kale chips

Rawtella spoonful
Banana Chocolate Nut Butter ice cream

All Raw – All Vegan – All Organic
All Delicious – All Nutritious

3 cups Green juice: cucumber, collard green, lemon, celery

2/3 Pink Grapefruit
Pure Trail Mix bar

3 cups smoothie: almond milk, 2 oranges, orange extract, orange zest, vanilla powder, collard green, 1 teaspoon Greener Grasses

Large Salad: 1 avo, coconut vinegar, herbamere, curry powder, basil, 2 olives, romaine, red bell pepper plus 3 dried apricots and 3 crackers

1 Spoonful Rawtella

La La Pasta: Zucchini noodles with red bell pepper, chives, basil, diced avocado, lemon juice, salt

Chocolate granola with raw almond milk

Protein shake

High Raw – All Vegan – All Organic
All Delicious – All Nutritious
1/2 KeVita
Green Juice: cuke zuke celery collard lemon dill
Green Smoothie: 2 cups nettle tea, 5 oz frozen raspberries, pinch stevia, hefty handful spinach, small portion cilantro, 2 oranges
2 dried apricots
Large Salad with a fabulous Sweet Curry dressing and tomato, carrot, sprouts, and apple on top
The salad was so good that I had another one but this time it was just lettuce, dressing, and carrots

Spoonful Rawtella
Big bowl Chocolate granola
Salad with Sweet Curry dressing
(Cooked meal) Tempeh, with brown rice and baked/mashed butternut squash

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Friday, September 3rd, 2010

Raw Vegan Snacks, Kamea’s New Boots

by Kristen Suzanne in goji berries, sun warrior rice protein
Kamea with new pink boots!

Chef Steph from Excalibur Dehydrators was so super sweet to send Kamea these adorable pink boots. She can’t wait to wear them when we take her in the stroller when the weather gets chillier (and I think this also warrants a trip up to Flagstaff when the snow falls). How friggin’ cute are those?!?!?!

Raw Vegan Snacks
Here is a sampling of snacks I’ve been having this week…

Veggie Crackers N Miso Cashew Spread (recipes below)

Protein Greens Fix (recipe below) Not particularly super tasty, but you know me… when I want some fast and quick protein, I shake up some Sun Warrior Raw Sprouted Rice protein powder with water and chug it down. The difference this time is that I’m adding a couple of extra things to it.

Goji Raisin Mix This is simply goji berries and raisins mixed up. I like this combo because I like to sweeten up goji berries a bit and the raisins are perfect for this. I keep a bowl of this on our counter.

Veggie Cracker w/ Miso Cashew Spread

Veggie Crackers
Recipe by Kristen Suzanne of
Yield 16 crackers

2 cups zucchini, chopped
1 1/2 cups carrots, chopped
1 cup apple, chopped
3/4 cup beet, chopped
3/4 cup flax meal
1 1/2 cups filtered water
1/4 cup sun-dried tomato powder*
1 teaspoon coconut vinegar or apple cider vinegar
3/4 teaspoon garlic, pressed
3/4 teaspoon Himalayan crystal salt

Process everything in a food processor, fitted with the “S” blade until pureed. Spread out on a dehydrator tray lined with a ParaFlexx non stick sheet (I use one tray for a thicker cracker, but you can make them thinner and use two trays). Dehydrate for one hour at 130-140 degrees F. Score into desired shape and size. Reduce temperature to 105-115 degrees F and continue dehydrating another 10 hours. Flip, peel off ParaFlexx, and continue dehydrating until you reach desired dryness.
* To make sun-dried tomato powder, grind sun-dried tomatoes in a blender until you get a powder consistency (or close to it).

Miso Cashew Spread
Recipe by Kristen Suzanne of
Yield about 3 tablespoons

2 tablespoons raw cashew butter
3-4 teaspoons organic miso*

Stir the ingredients together in a bowl and spread on top of a couple Veggie Crackers.
* I LOVE this Garlic Red Pepper miso from and use it in many recipes.

Protein Greens Fix
I put 1-2 cups of water in a shaker bottle and add 1 scoop of Sun Warrior’s protein powder along with a teaspoon of Greener Grasses and 1-2 teaspoons ground Wakame flakes. I would use more Greener Grasses but it increases my milk supply too much.

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